Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it's also important to eat foods that help prevent diabetes complications like heart disease. Whether you are living with diabetes or not, eating well is important. The foods you choose to eat in your daily diet make a difference not only to managing. Making healthy food and drink choices is key to managing diabetes. Here are some guidelines for choosing the best and avoiding the worst.
If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. These benefits included improved cholesterol levels, less sleep apnea , and being able to move around more easily. Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.
Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes. Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely. Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines.
Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active.
Hypoglycemia can happen during or up to 24 hours after physical activity. Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.
You may need to check your blood glucose level before, during, and right after you are physically active. People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity.
Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity. Doing different types of physical activity each week will give you the most health benefits.
Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity. If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen.
Try these simple ways to add physical activities in your life each day:. If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour. Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder.
You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day. Talk with your health care team about how to warm up and cool down before and after you exercise. Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy.
Strength training is important for both men and women. Burning more calories can help you lose and keep off extra weight. You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week.
Start with a light weight. Slowly increase the size of your weights as your muscles become stronger. Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles. You can choose from many types of stretching exercises.
Yoga is a type of stretching that focuses on your breathing and helps you relax. Doctors and dieticians share ultimate list of foods you must consume to stay healthy. The comprehensive diabetes guide. After news of walnuts as you new superfood to keep diabetes away, it's time to look at the other superhero nuts and seeds. They have protective effects for people with diabetes.
They are a good source of high biological value protein. Studies have shown that it improves insulin sensitivity. They give satiety and improve blood sugar levels. It has an active compound called curcumin which has shown to improve sugar, promote cardiovascular health, and protect against kidney diseases. The patients need good fat in their diet, and fish reduce inflammation and coronary risks which are common in diabetes. It improves blood sugars and blood pressure in diabetics.
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Diabetes Diet, Eating, & Physical Activity
Knowing what to eat with diabetes is key for lowering insulin resistance and stabilizing blood sugar. A good diabetes diet is rich in low-calorie. Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here's help getting started, from meal planning to exchange lists. Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and.