How to Manage Diabetes with Diet and Exercise
Receiving a diabetes diagnosis can be a turning point, but it’s important to view it as an opportunity to take proactive control of your health. Management is a partnership between you and your healthcare team. The goal is to keep your blood sugar levels within a target range to prevent complications and help you feel your best. Here’s how it’s done.
Blood Sugar Monitoring
Your doctor will likely ask you to monitor your blood sugar levels at home using a small device called a glucose meter. This involves a quick finger prick to get a tiny drop of blood. Tracking these numbers helps you and your doctor see how your body responds to different foods, activities, and medications, allowing for adjustments to your management plan.
Healthy Eating and Diet
One of the most powerful tools you have is your diet. This isn’t about deprivation; it’s about making smart, balanced choices. The focus is on nutrient-dense foods that provide steady energy without causing sharp spikes in blood sugar. A registered dietitian can help create a personalized plan, but some general principles include:
- Focus on a Balanced Plate: A simple method is to fill half your plate with non-starchy vegetables (like broccoli, spinach, or green beans), one quarter with lean protein (like chicken, fish, or beans), and one quarter with complex carbohydrates (like brown rice, quinoa, or a small sweet potato).
- Choose Carbohydrates Wisely: Not all carbs are created equal. Opt for whole grains, fruits, and vegetables over processed foods, sugary drinks, and white bread. Fiber-rich carbohydrates are digested more slowly, preventing rapid blood sugar spikes.
- Practice Portion Control: Even healthy foods can raise blood sugar if you eat too much. Being mindful of portion sizes is key to effective management.
Regular Physical Activity and Exercise
Exercise is essential for managing diabetes. It makes your body’s cells more sensitive to insulin, helps control weight, and has countless other benefits for your heart and mind. The goal is to find activities you enjoy and can stick with. For more information on physical activity for older adults, the Centers for Disease Control and Prevention (CDC) offers excellent resources.
- Start Slow: If you’ve been inactive, start with just 10-15 minutes of walking a day and gradually increase your time and intensity.
- Mix It Up: A good routine includes aerobic exercise (walking, swimming, cycling), strength training (using light weights or resistance bands), and flexibility or balance exercises (like tai chi or gentle yoga) to help prevent falls.
- Consult Your Doctor: Always talk to your healthcare provider before starting a new exercise program to ensure it’s safe for you.
Medication
For many people with type 2 diabetes, lifestyle changes alone are not enough to control blood sugar levels. In these cases, medication is a crucial part of the management plan. There are many different types of oral medications that work in various ways, such as helping your body produce more insulin or use the insulin it has more effectively. Some people may eventually need to take insulin injections. Your doctor will determine the best course of treatment for your specific needs.
