Diabetes is a chronic disease caused by the body's mismanagement of insulin, which is a hormone that helps the body pull glucose out of blood. Patients with diabetes either do not make enough insulin, or do not respond effectively to the insulin in the body, which results in elevated blood glucose levels. Diabetes can lead to fatigue, blurred vision and dehydration, and can also increase a person's risk of developing heart disease, atherosclerosis and dangerous infections. Although there are a number of medications that can be used to treat diabetes, these drugs can be expensive and cause side effects. Fortunately, many people can manage their diabetes through a proper diet and exercise, though diabetics should consult with a doctor before trying to manage diabetes with diet and exercise alone.
Step 1
Restrict your caloric intake. People who are overweight or obese are much more likely to develop diabetes, as the extra body fat can cause the body to have a weak response to insulin. Fortunately, the loss of as few as 10 pounds can have a drastic effect on the body's blood sugar levels. People with diabetes are often put on a diet plan that allows for between 1,500 and 1,800 calories per day, EndocrineWeb explains, as this helps promote weight loss. The actual number of calories recommended may vary based on a person's gender, height and weight, but adopting a low-calorie diet is something that every diabetic can do to help better manage their condition.
Step 2
Engage in more physical activity. Getting more exercise can help diabetics in a variety of ways, the National Institute of Diabetes and Digestive and Kidney Disorders notes. Exercise burns calories, which can help overweight patients lose some of their extra body fat. Exercise also causes muscle cells to need more energy, which makes them pull more glucose out of the blood. Physical exercise can also help prevent some of the complications associated with diabetes, such as heart disease and atherosclerosis. The National Institute of Diabetes and Digestive and Kidney Disorders recommends that diabetics try to do 30 minutes of aerobic exercise at least five times per week. You can even work physical activity into your daily activities. Walking around while talking on the phone, or taking the stairs instead of the elevator can allow you to make exercise a natural part of your day.
Step 3
Adopt a "diabetes diet". A diabetes diet, sometimes known as a medical nutrition plan, is an eating plan that helps you get all of the vitamins and minerals you need while also lowering your blood glucose levels, the Mayo Clinic reports. Because carbohydrates are broken down into glucose, a diabetes diet works to limit foods such as processed sugars and starch; instead, patients are encouraged to eat more fruits, vegetables, whole grains, low-fat dairy and legumes. Adding fiber to your diet can also lower your risk of heart disease and keep your blood glucose levels under control. Patients are also advised to avoid trans- and saturated fats and to instead consume more unsaturated fats. Many diet plans for diabetes use an "exchange" system, the Mayo Clinic reports, in which a patient is allotted a particular number of servings of carbohydrates, meats, fruit and other food types. This makes it easier to maintain a well-balanced and healthy diet each day.
