If you have type 1 diabetes, diet and exercise are essential lifestyle components of managing your condition, along with taking insulin, maintaining a healthy weight and monitoring blood sugar levels. According to the NIH National Library of Medicine (NLM), balancing carbohydrate intake from food, physical activity and insulin can help achieve blood sugar control, a primary goal of diabetes management.
Diet -- Blood Sugar Control
Carbohydrate is the nutrient in food that has the biggest effect on your blood sugar, or glucose, level. Breads and cereals, fruit, milk products and sweets are major sources of carbohydrate. According to the University of California San Francisco, or UCSF, Diabetes Education Online, during digestion carbohydrates are broken down into sugar and absorbed into the bloodstream. While you don't need to avoid carbohydrate, you do need to control the amount you eat and match your carbohydrate intake to your insulin dose. According to the NLM, consistency is the key---eat meals and snacks at the same time each day, eat a consistent amount of carbohydrates and take insulin at the same time. Counting grams of carbohydrate is a valuable method for tracking your carbohydrate intake.
Diet -- Heart Health
In addition to achieving normal glucose levels, a goal of diabetes management is to prevent long-term complications. According to UCSF, a heart-healthy diet can help reduce risk for heart disease by keeping blood cholesterol and triglyceride levels and blood pressure under control. Choose foods that are low in saturated fat, hydrogenated fat and trans fat; low in cholesterol; high in soluble fiber; and low in sodium. To limit fat, choose lean meats and nonfat or low-fat dairy products, limit added fats and use low-fat cooking techniques. The National Heart, Lung and Blood Institute's DASH diet---for Dietary Approaches to Stop Hypertension---incorporates heart-healthy principles and is endorsed by both the American Heart Association and the American Diabetes Association.
Exercise -- Blood Sugar Control
According to endocrineweb.com, exercise helps control blood sugar levels by increasing insulin sensitivity; after exercise, your body doesn't need as much insulin to process carbohydrate. The American Diabetes Association recommends 150 minutes per week of moderate activity, or 30 minutes five times a week. This can be broken up into smaller 10 minutes chunks spread throughout the day. Examples include brisk walking, jogging, swimming, bicycling, dancing or tennis. According to UCSF, even daily life activities like shopping, cleaning, gardening and sexual intimacy have the potential to lower your blood sugar level.
Exercise -- Other Benefits
The American Diabetes Association (ADA) reports that exercise reduces risk for heart disease by improving lipids, reducing blood pressure and improving cardiovascular fitness. Additional benefits include reducing body fat, building and toning muscles, improving circulation, preserving bone mass, reducing stress and enhancing quality of life, according to UCSF.
Exercise -- Cautions
Get clearance from your health care provider before beginning an exercise program. Additionally, UCSF's Diabetes Education Online recommends that you practice good foot care, especially if you have problems with circulation or decreased sensation from nerve damage, or neuropathy. Wear absorbent socks and shoes that fit well; inspect your feet daily; report anything unusual to your doctor. Because exercise tends to lower blood glucose, you should check your blood sugar more often before, during and after activity. You may need to decrease your insulin dose or eat extra carbohydrates to keep blood sugar stable; ask your doctor or diabetes educator for advice. The ADA recommends that you eat carbohydrates before exercise if your blood glucose is <100 mg/dl. Also, avoid exercise if your fasting blood glucose is over 250 mg/dl.
