Managing Diabetes

Food

Healthy eating is a cornerstone of healthy living — with or without diabetes. But if you have diabetes, you need to know how foods affect your blood sugar levels. It’s not only the type of food you eat but also how much you eat and the combinations of food types you eat.

What to do:

1. Learn about Carbohydrates and Portions:

• Know how to count carbohydrates, which affect blood sugar levels. It's important, especially for those taking insulin, to understand how much carbohydrates are in their food.
• Learn the right portion sizes for different foods. Write down portions for foods you eat often. Use measuring cups or a scale to ensure the right size and to count carbohydrates accurately.

2.Balance Your Meals:

• Aim for a good mix of starches, fruits, vegetables, proteins, and fats in every meal. Choose carbohydrates like fruits, veggies, and whole grains, which are healthier and have fiber to stabilize blood sugar levels.

3.Coordinate Meals and Medications:

• Match your meal size with your diabetes medications, especially insulin. Too little food with medication can cause low blood sugar, while too much can lead to high blood sugar. Discuss with your healthcare team how to coordinate meals and medications.

4.Avoid Sugary Drinks:

• Stay away from sugary beverages like soda, juice, and sports drinks. They're high in calories, low in nutrition, and can cause blood sugar to rise quickly.
• However, if your blood sugar is too low, these drinks can help raise it quickly.

Exercise

Exercise is important for managing diabetes. When you're active, your muscles use sugar for energy and your body uses insulin more effectively, which helps lower blood sugar levels. Even light activities like housework or gardening can help.

What to do:

1. Talk to Your Doctor:

• Ask your doctor about the best exercise plan for you. Most adults should aim for at least 30 minutes of exercise most days of the week. If you've been inactive, your doctor may check your health first and recommend the right balance of exercises.

2.Stick to a Schedule:

• Coordinate your exercise with your meals and medications. Ask your doctor about the best time for you to exercise.

3.Know Your Numbers:

• Talk to your doctor about your target blood sugar levels before exercising.

4.Stay Hydrated:

• Drink plenty of water while exercising to avoid dehydration, which can affect blood sugar levels.

Be Prepared:

• Carry a small snack or glucose tablet in case your blood sugar gets too low during exercise. Wear a medical ID bracelet while exercising.