Several studies indicate that diabetes can be effectively prevent and managed by implementing lifestyle changes such as modifications in diet and exercise. Following healthy eating habits is the most important thing in diabetes management.
For those who are already having diabetes, these changes can help them to relieve the symptoms and manage the condition effectively.
There are two types of diabetes namely type 1 diabetes and type 2 diabetes. Below are some useful tips for managing diabetes with diet and exercise.
Type II diabetes is the version of this disease that can be most effectively managed with diet and exercise. However, for those with Type I, diabetes, these healthy lifestyle tips may help relieve symptoms and enhance management of the condition.
Choosing The Right Carbs
When it comes to diabetes prevention or management, choosing the right carb is very important. There are good carbs and bad carbs, especially when you are in a diabetes diet.
Carbs to avoid might include the following foods:
* White sugar
* White flour
* White rice
* Fruit juices
* De-germed cornmeal
Carbs to emphasize might include these foods:
* Whole fruits
* Whole grains
* Brown rice
* Whole cornmeal
Try Protein and Carb Combinations To Prevent Blood Sugar Spikes
Combining proteins and carbs at meals and snacks can help prevent blood sugar spikes.
* Whole grain bread with unsweetened nut butter
* Whole grain crackers with low-fat cheese
* Lean turkey breast in a whole wheat pista
* Brown rice and beans
* “Party mix” made from whole grain cereal, peanuts, and pretzels
* Apple slices with peanut butter
* Brown rice and broiled salmon
* Whole wheat macaroni and cheese (made with low-fat cheese and skimmed milk)
Include Healthy Fats In Your Diet
Keeping your weight at a healthy level is important for managing your diabetes, eating the right kind of fat has its place. In moderation, these healthy fats can help lower cholesterol and provide other health benefits.
Healthy fats can be found in these foods:
* Fish (especially salmon and Arctic char)
* Olive, safflower, and canola oils
It’s a good idea to avoid saturated fats and trans fats (hydrogenated fats). Saturated fats are fats like butter and shortenings that are solid at room temperature. Trans fats or hydrogenated fats were once liquid fats (sometimes healthy ones) that were artificially solidified using hydrogen. Trans or hydrogenated fats are found in some types of peanut butter and in margarine, and in the ingredient lists of countless packaged foods.
It is now well established from studies that participation in regular physical activity improves blood glucose control and can prevent or delay type 2 diabetes, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life. Combining physical activity and modest weight loss have been shown to lower type 2 diabetes risk by up to 58% in high-risk populations.
Regular exercise is one of the best things to prevent the development of diabetes or manage the condition. According to the researches, exercise plays a major role in the prevention and control of insulin resistance, prediabetes, GDM, type 2 diabetes, and diabetes-related health complications.Aerobic exercises and strength training has been shown to especially beneficial. In some instances, strength training produces excellent results in managing diabetes condition. Aerobic exercises help to burn calories and it gets the heart rate up. Studies suggest the best time to exercise as one to three hours after eating, when your blood sugar level is likely to be higher.
Keep Your Weight In Check
Keeping your weight in check is vital for diabetes and pre-diabetes condition. At least 30 minutes of exercise a day for a minimum of five days a week is recommended for beating diabetes. This will help to keep your ideal weight and effectively reduce the chances of developing diabetes in healthy people.
Studies show that people who are under continuous stress have a greater chance of developing diabetes. So it is important to practice meditation or any other relaxation techniques to relieve your stress to prevent diabetes.
Sheri R. Colberg, PHD, FACSM,1 Ronald J. Sigal, MD, MPH, FRCP(C),2 Bo Fernhall, PHD, FACSM,3 Judith G. Regensteiner, PHD,4 Bryan J. Blissmer, PHD,5 Richard R. Rubin, PHD,6 Lisa Chasan-Taber, SCD, FACSM,7 Ann L. Albright, PHD, RD,8 and Barry Braun, PHD, FACSM9I
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