Diabetes results when your body has a problem making or using insulin. Insulin is a hormone that allows your cells to use blood sugar, or glucose, for fuel. Insulin resistance means that your body doesn't respond to insulin appropriately, so glucose can't get into the cells. Two things happen as a result: your cells can't get the fuel they need, and your pancreas produces more insulin.
Types
There are two types of diabetes. Type 1 is also called juvenile diabetes because it usually develops in young people. Weight is not a risk factor for Type 1, but exercise and diet are part of managing the disease.
The second variety is called Type 2, or adult onset diabetes. According to the American Diabetes Association, the risk of Type 2 diabetes increases proportionate to body mass index. Excess body fat disrupts the way you respond to insulin.
Weight Loss
The ADA says that, for some people, losing as little as 5 percent of your body weight can improve the way your body responds to insulin. Weight loss also decreases your risk of the other health issues that go along with diabetes, like heart disease, high blood pressure and high cholesterol.
Exercise
According to MayoClinic.com, when you exercise, your muscles use glucose, which helps lower blood sugar levels. Even light exercise helps, but more strenuous exercise will produce a longer-lasting beneficial effect and help manage your weight.
Recommendations
If you have diabetes, talk to your doctor about what kinds of exercise and intensity levels are appropriate for you at your current fitness level. If it's been a long time since you worked out, start off with about 10 minutes of exercise at a level you would describe as fairly hard. Over time, build up both intensity and duration: work harder and longer. There is no single exercise that works better than others, so choose something you enjoy.
Diet
The ADA and the American Dietetic Association have general dietary guidelines for diabetics, and your physician or a registered dietitian can provide you with specific information about your situation. In general, the ADA recommends a low-calorie diet with an even amount of carbohydrates and a healthy amount of monounsaturated fats, like olive and fish oil. The ADA also recommends making whole grains, beans and vegetables the basis of your diet. Include appropriate amounts of fruit and lean meat, and limit alcohol, fats and sweets.
Resources
Your physician and a registered dietitian have the expertise to help you understand your situation. Dietitians are trained to teach you healthy eating habits and can work with your individual tastes, food preferences, budget and time concerns to put together a diet plan you can live with.
In addition to diet, your physician can educate you about appropriate exercise options. For in-depth exercise support, look for a personal trainer who is certified to work with special populations.
References
- ""Diabetes Care"; Weight Management Through Lifestyle Modification for the Prevention and Management of Type 2 Diabetes: Rationale and Strategies; Samuel Klein, M.D. et al.; Aug. 2004
- MedlinePlus: Type 2 Diabetes
- MedlinePlus: Diabetes Diet --- Type 2
- MayoClinic.com: Diabetes Management: How Lifestyle, Daily Routine Affect Blood Sugar
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