Madeleine Hull
Diabetes affects people differently, and while diet is an important factor in managing it, there are other considerations too. Maintaining a healthy lifestyle is key, which includes regular physical activity, getting enough sleep, and quitting smoking or tobacco. It's important to consult a healthcare professional for specific advice, but in general, staying active and making healthier food choices can help manage blood glucose, blood pressure, and cholesterol levels. Portion sizes are important, and a simple method like the Diabetes Plate can be used to guide meal portions, emphasising non-starchy vegetables, lean proteins, and quality carbohydrates.
| Characteristics | Values |
|---|---|
| Physical activity | Aim for at least 150 minutes per week of moderate to vigorous exercise or 10,000 steps daily |
| Weight management | Losing weight can help lower blood glucose levels and put type 2 diabetes into remission |
| Healthy eating | Choose fibre-rich foods, lean protein, healthy fats, vitamins, minerals, and antioxidants |
| Portion sizes | Use the Diabetes Plate method: fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with quality carbs |
| Alcohol consumption | Limit to a maximum of 14 units per week and avoid drinking on an empty stomach if you take insulin |
| Hydration | Stay adequately hydrated by drinking enough water |
| Sleep | Get sufficient, recommended sleep |
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What You'll Learn
Staying active
If you have type 2 diabetes, a walking program can help improve blood sugar control. Women with diabetes who spent at least four hours a week doing moderate exercise (including walking) or vigorous exercise had a 40% lower risk of developing heart disease than those who didn't exercise. Walking doesn't have to be boring; try exploring local parks and walking trails, or even hiking. If you work at a desk, set a timer to remind yourself to get up and move around every half an hour. You can also try the Pomodoro Technique: set a timer for 25 minutes, and when the timer goes off, take a 5-minute break and do some light stretching or walk around.
It's recommended that you aim to be physically active for 30 minutes most days of the week. Start slowly with a 10-minute walk three times a day, and work your way up. Twice a week, focus on strengthening your muscles. You can do this with stretch bands, yoga, or heavy gardening like digging and planting.
If you use insulin, it's important to test your blood sugar before exercising. If your blood sugar level is below 100 mg/dL, eat a piece of fruit or have a small snack to boost it and avoid hypoglycemia. Check your blood sugar again 30 minutes later to see if it's stable.
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Getting enough sleep
Adults should aim for at least seven hours of sleep each night to maintain overall health and well-being. Sleep disorders and insufficient sleep are common in modern society, often due to the desire to take advantage of leisure and social activities in a 24-hour society. However, insufficient sleep can increase the risk of developing type 2 diabetes and worsen existing diabetes.
For individuals with diabetes, sleep quality is crucial. Sleep apnoea, a complication commonly associated with type 2 diabetes and obesity, can disrupt breathing during sleep and requires treatment to prevent further issues. Additionally, diabetes-related complications such as nerve damage and foot pain can make falling asleep challenging.
To improve sleep quality, individuals with diabetes can utilise wearable sleep trackers to monitor sleep habits and receive insights and tips for better sleep. Giving up smoking, reducing alcohol intake, and seeking advice from a healthcare team can also help manage sleep issues related to diabetes.
It is important to note that blood sugar levels can impact sleep quality. Both high and low blood sugar levels can interrupt sleep, leading to daytime sleepiness and irregular sleep patterns. Therefore, managing blood sugar levels through healthy eating, physical activity, and diabetes technology can contribute to better sleep and overall diabetes management.
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Quitting smoking
Set a Quit Date and Create a Plan
Choose a quit date and inform your friends and family. This way, you can hold yourself accountable and gain support from your loved ones. Before your quit date, create a plan to manage cravings and withdrawal symptoms. This may include breaking the association between smoking and certain activities. For example, if you usually smoke after meals, replace it with a short walk or another healthy habit.
Seek Professional Help
Consult a doctor or healthcare professional before making any significant lifestyle changes, especially if you have diabetes. They can advise on the best course of action and provide support for the emotional challenges of quitting. Doctors may recommend certain medications, such as varenicline (Chantix), to reduce cravings and manage emotional side effects.
Manage Cravings and Withdrawal
Counselling and psychotherapy can help you understand your addiction and why you smoke. It can also help you cope with the emotional aspects of quitting. Additionally, some people may find nicotine replacement therapy (NRT) beneficial, but it is important to consult a doctor before trying it, especially if you have diabetes.
Adopt a Healthy Lifestyle
Leading an active lifestyle and eating healthily can support your overall health and diabetes management. Exercise can lower the risk of lung cancer in smokers and support glucose metabolism. It can also help prevent obesity, a risk factor for diabetes. A healthy diet rich in fruits, vegetables, and whole grains can lower the risk of cardiovascular disease. Healthy fats, such as those found in unsalted nuts, seeds, avocados, and oily fish, are also beneficial.
Find Support
Remember, every attempt to quit smoking is a step towards success. Do not be discouraged by setbacks, and always seek professional advice if you need guidance or support throughout your journey.
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Losing weight
To lose weight, it's important to find a healthy combination of exercise, healthy foods, and portion control. It's recommended that you do at least 150 minutes of moderate physical activity, such as brisk walking, or 75 minutes of vigorous activity like jogging. Strength training is also beneficial, as it helps build muscle. Combining physical activity with a healthy diet can improve weight loss.
There are various diets that can help with weight loss, such as low-carb, Mediterranean, or very low-calorie diets. However, it's important to make healthier food choices and watch your portion sizes. Emotional eating can sabotage weight loss efforts, so it's helpful to identify any emotional triggers that cause you to eat. Instead of snacks like crisps, chips, biscuits, and chocolate, opt for healthier options like yoghurt, unsalted nuts, seeds, fruits, and vegetables. Cutting down on alcohol and sugary drinks can also aid weight loss.
A positive mindset is crucial to staying motivated and on track with your weight loss goals. It's important to remember that losing weight is not just about willpower, and there is no one-size-fits-all solution. Instead, find an eating plan that you can stick to for the long term and maintain a healthy weight.
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Eating fibre-rich foods
Fibre is a type of carbohydrate that is found in plant-based foods. It is not absorbed or digested by the body but plays a crucial role in maintaining good health. There are two types of fibre: soluble and insoluble. Most fibre-rich foods contain both types but are usually richer in one. Fibre-rich foods can help with diabetes by controlling blood sugar, protecting your heart, maintaining digestive health, and aiding weight management.
Fibre controls blood sugar by preventing spikes. Unlike other carbohydrates, fibre is not absorbed and broken down by the body, so it does not cause a spike in blood sugar. Fibre-rich foods are often lower on the glycaemic index (GI), which means they have less of an effect on blood glucose levels.
Fibre also protects your heart by preventing your body from absorbing fat and cholesterol. This lowers your triglyceride and cholesterol levels, reducing your risk of heart disease, a common diabetes complication.
Fibre maintains your digestive health by acting like a scrub brush, cleaning your digestive tract and improving gut health. Fibre also absorbs fluid and increases the bulk of waste matter, making your stools softer and easier to pass.
Fibre can also aid in weight management. Fibre-rich foods are filling and help control your appetite, as they move slowly through the stomach, making you feel fuller for longer.
To increase your fibre intake, eat plenty of fruits, vegetables, nuts, and seeds. Good sources of fibre include wholemeal bread, bran, wholegrain cereals, nuts, seeds, and the skin of some fruits and vegetables. When buying pre-packed foods, compare nutritional labels and choose the option with a higher fibre content. Look for words like 'wholemeal', 'wholewheat', and 'wholegrain' on labels. When choosing carbohydrates, opt for wholegrain varieties, and include high-fibre snacks like almonds, sunflower seeds, or pistachios. Remember to take it slow when adding more fibre to your diet, as a sudden increase can lead to digestive discomfort.
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Frequently asked questions
Staying active, getting enough sleep, and quitting smoking or tobacco products are all ways to manage diabetes. It is also important to stay hydrated and be mindful of alcohol consumption.
Physical activity can help prevent diabetes while boosting heart health. It is recommended that people with prediabetes try to get at least 150 minutes per week of moderate to vigorous exercise or aim for 10,000 daily steps.
Any physical activity is better than none, and it is important to start slowly with activities you enjoy. You may be able to change your level of effort and try other activities over time. It is recommended that you talk with your healthcare professional before starting a new physical activity.
Get enough sleep, quit smoking or using tobacco products, and stay hydrated. It is also important to manage stress and stick to any medications or treatments recommended by your doctor.
