The diet of people with type 2 diabetes must be individualized, making sure to take into consideration nutritional requirements, as well as personal level of comfort of the changes the patient is willing to make at that time.  A full adjustment to a new diet plan may take some time, so incorporating gradual changes to meal plans can be easier.

The content of the diet is very important.  There is now a listing of different food items with their glycemic index (GI) or sugar content.  Diabetics should always make sure to have foods with low GI.  A diet rich in natural fibers are also good choices for diabetics.  These foods include whole grains, fruits and leafy vegetables.  There are also now several food items for the diabetic diet that have low GI , and have an added effect of lowering blood sugar levels.

Another recommendation is to have alternative sources to animal proteins.  The kidney function of diabetics do not metabolize proteins as efficiently as normal kidneys, and animal protein can bring too much stress on already compromised kidney functions.  Protein from plant sources such as beans and nuts are better metabolized by the body.

When it comes to exercise, first make sure that there are no other underlying or concomitant diseases that can compromise the function of the heart.  To be safe, it is best to first consult a physician so he/she can give advice on the type of exercises the person can do.  Some diabetic complications, such as eyesight problems and nerve damage, can limit the exercise a person can do.  It is wise to individualize an exercise routine according to the patient’s current health status.

If the person has been inactive for a while, start out with light exercises such as brisk walking or light aerobics.  For those who are overweight or with joint problems, swimming is a very good option as this exercise has very low impact on the joints.  In general, it is recommended to have physical activity three times a week for 30 minutes per day.  It has been shown that moderate exercise can eventually improve the body’s response to insulin.

It must be remembered that diabetics are already on medication that lowers their blood sugar levels.  Therefore, any diet and exercise plan must be carefully planned out and monitored so the patient will not have too low blood sugar levels that can be a medical concern as well.  Keeping in mind these tips on diet and exercise can surely help diabetics cope with necessary changes.

1. Take a walk

Walking regularly can help make your body more sensitive to insulin, increase weight loss, and give you better control of your blood sugar levels. Not only is it easy on your muscles and joints, but it rarely causes low blood sugar. Other modes of exercise, such as cycling, swimming, jogging, aerobics, and weight lifting can also be included in your exercise plan.

2. Take good care of your feet

Tending to your feet is essential in maintaining an active, healthy lifestyle. Your feet are vulnerable to poor circulation and diabetic nerve damage, making it easier for you to sustain injuries that do not heal and get infected. Be sure to wear well-fitting, comfortable shoes and socks, and be sure to check your feet at the end of each day to look for cuts, blisters, or other skin irritations.

3. Know high blood sugar symptoms

The symptoms of hyperglycemia differ for everyone, but, generally, if your blood sugar is high, you will:

• Have to urinate more frequently
• Feel extremely tired or will lack energy
• Feel hungrier or thirstier than usual
• Have blurry or distorted vision

Regulating your blood glucose levels is critical to living healthy.  Hyperglycemia puts you at risk for heart problems, infections, stroke, vision impairment, amputation, kidney disease, and sexual problems.

4. Lose weight

Being overweight makes blood sugar control especially difficult since this causes resistance to insulin. Excess weight may also raise your blood pressure, making you more prone to kidney disease or stroke.

5. Always carry healthy snacks

Carrying healthy snacks can help you avoid unhealthy alternatives, such as junk food or fast food, and can significantly reduce the chance of developing hypoglycemia. Choose wholesome snacks with 15 grams of carbohydrates or less per serving, particularly whole grain foods, fruits, and vegetables.

6. Understand that sugar-free foods are not calorie- and carb-free

While a food labeled “sugar-free” must have less than 0.5 grams of sugar per serving, it could still contain calories and carbohydrates. Sugar-free pudding, for example, contains 0 grams of sugar per serving, but still has 70 calories and 6 grams of carbohydrates.

7. Limit alcohol

Alcohol will interfere with your body’s ability to produce blood sugar. While a minimal amount will generally not cause low blood sugar, too much can result in low blood sugar, or hypoglycemia.

8. Get an annual eye exam

Diabetes is the leading cause of blindness in the United States; however, many eye problems are treatable if detected early. People with diabetes are also prone to developing cataracts or double vision. An annual eye exam by a doctor who specializes in diabetic eye disease is the best way to detect eye problems in the early stages when they are most easily treated.

9. Be especially cautious about blood sugar during pregnancy

Babies born to diabetic mothers have greater risks for birth defects and stillbirth. However, many problems can be averted if you maintain near normal blood sugar before and during pregnancy. It is most critical to control your blood sugar during the first 12 weeks of pregnancy when the baby’s organs are forming in order to reduce these risks.

10. Employ a good healthcare team

Having a competent and compassionate healthcare team is the best strategy to manage diabetes.  Your family physician, a diabetes education nurse, and a nutritionist are all core members of your team and can help you live healthy with diabetes.

With type 1 diabetes, studies show that total carbohydrates have the most effect on the maintenance of blood sugar control and the amount of insulin needed. Without a proper balance of insulin, carbohydrate intake, and physical activity, there can be radical changes in blood glucose levels. Additionally, if you have type 1 diabetes and are on a fixed dose of insulin, the carbohydrate content of your snacks and meals should be consistent on a day to day basis.  In regards to children with type 1 diabetes, weight and growth patterns have proven to be useful in determining if they are getting enough nutrition in their diet.

When dealing with type 2 diabetes, the focus is primarily on weight control since 80 – 90% of people with this disease are overweight. A meal plan with reduced calories, an even distribution of carbohydrates, and healthier monounsaturated fats can help improve blood glucose levels.  Examples of foods high in monounsaturated fat include peanut butter, walnuts, and almonds, as well as other nuts. These can be substituted for carbohydrates, but because these foods are high in calories, portions should be relatively small.  In many cases, moderate weight loss and increased physical activity can control type 2 diabetes, although some people may require oral medications or insulin in addition to lifestyle changes.  For children with type 2 diabetes, meal plans should be recalculated often to account for the child’s change in calorie requirements due to growth. Moreover, it is best to serve children three smaller meals and three snacks in order to meet calorie needs.  Changes in eating habits and increased physical activity help reduce insulin resistance and improve blood sugar control. It is also important to note that during times of excessive sweet consumption, such as holidays or birthday parties, children may still continue to eat sugar-containing foods, however, their daily amount of pastas, potatoes or rice should be eliminated to maintain an appropriate balance between calories and carbohydrates.

For both types of diabetes, here are some general guidelines to follow to create the proper balance between carbohydrates, protein, and fat:

Carbohydrates

Carbohydrate choices should come from whole-grain breads or cereals, brown rice, beans, pasta, fruits, and vegetables. Increasing dietary fiber is a general guideline for the entire population rather than specifically for people with diabetes. Because carbohydrates vary in their calorie content, they essentially affect weight and blood glucose control.

Protein

Protein intake should be approximately 15 – 20% of total calories. Proteins that are low in fat are recommended, such as non-fat dairy products, skinless poultry, legumes, fish, and lean meats, with portion sizes being no larger than a deck of cards.

Fat

Reduce the amount of dietary fat. Less than 7% of calories should come from saturated fat, which raise LDL (”bad”) cholesterol.  Dietary cholesterol should be less than 200 mg per day. Additionally, intake of trans-unsaturated fats, which are more commonly known as partially hydrogenated oils, should be minimized. Reduction of fat intake may help contribute to weight loss.

Sugars

Limit sources of high-calorie and low-nutritional-value foods, including those with a high content of sugars. Foods containing sugar should be substituted for other carbohydrate sources (such as potatoes) rather than merely adding them on to the meal.

Stretching

Stretching should take place both before and after exercise.  It involves holding positions that lengthen the muscles and is considered an exercise on its own because of the various benefits it provides.

Advantages of stretching:

• Improves posture
• Improves circulation
• Improves flexibility
• Improves equilibrium and coordination
• Relieves stress
• Can reduce lower back pain

Aerobic Exercise

Despite what physical condition you are in, there is an aerobic exercise suitable for you since aerobic exercise can be done at various levels of intensity. This is the type of activity where you exercise without becoming short of breath. It allows you to perform continuous and rhythmic movements of the major muscles in the arms, legs, and hips to get your heart pumping and your lungs working while maintaining the ability to breathe in as much oxygen as your body requires.  Aerobic exercise is often associated with being a “fat burner.” This is because after about 20 minutes of aerobic exercise, the body begins to use its stored fat as fuel, and if done regularly, aerobic exercise can help speed up your metabolism.

Types of aerobic activities include:

• Walking
• Running
• Dancing
• Jumping rope
• Biking
• Stair climbing
• Swimming
• Water aerobics
• Basketball
• Roller skating

Doctors recommend 30 minutes of aerobic exercise each day to stay healthy and fit.  Exercise should begin at levels of low-intensity and can gradually increase over time.
Advantages of aerobic exercise includes:

• Cardiovascular benefits Increases stamina and energy
• Increases good (HDL) cholesterol
• Helps you sleep
• Relieves stress
• Helps regulate and reduce body fat
• Psychological benefits

Anaerobic Exercise

Anaerobic exercise is exercising to the point where you become out of breath. This occurs when your body needs more oxygen than you are able to supply.  Generally, it consists of short bursts of energy followed by rest periods, working one part of the body at a time.  Although you will become tired quickly, you will also use up blood sugar. This is also known as “resistance exercise” as one performs movements against resistance with the focus of increasing muscle mass, which assists you in using more calories and  leads to a decrease in insulin resistance.

Types of anaerobic activities include:

• Sprinting
• Weight lifting
• Push ups
• Sit ups

Advantages of anaerobic exercise includes:

• Increases insulin sensitivity
• Lowers blood pressure
• Raises “good” cholesterol levels and lowers “bad” ones
• Increases strength of bones, joints, and muscles
• Lowers overall blood sugar readings
• Increases muscle mass over fat to help lose inches

Remain Hydrated

Be sure to drink 16 ounces of water one hour before exercise, 8 ounces 15 minutes prior, and 4 ounces every 15-20 minutes during exercise. Since exercise can cause significant fluid loss, staying hydrated is especially important when you are out in the sun. Be sure to choose your beverage wisely, staying away from caffeine, and only drinking sports drinks when exercising more than an hour or if the weather causes you to sweat more than normal.

Pay Attention to Your Feet

Wear comfortable and well-fitting shoes and natural-fiber socks. Check your feet before and after activities for any potential damage such as cuts, sores, or blisters.