Diabetes is a condition in which the body does not properly regulate glucose in the bloodstream secondary to poor insulin production, insulin resistance or both. For a diabetic to prevent serious complications, such as blindness, kidney failure or gangrene, he must adhere to lifestyle changes and possibly a medication regimen. Commitment to improving diet and exercise habits can help control diabetes.
Diet
Step 1
Make healthy changes in your dietary habits to improve blood glucose levels. Reduce the portion sizes of the foods you eat to start. The more food you eat per meal, the more insulin your body will have to produce to keep blood glucose levels under control. If you reduce your food portions, your blood sugars will not increase as much after a meal, which results in better long-term blood glucose control.
Step 2
Eat more complex carbohydrates, or high-fiber foods. Fruits, vegetables, whole grains and legumes prevent your blood sugar from rapidly increasing and declining after meals, states MayoClinic.com. Fiber content in foods allows for their slow digestion, which results in a slow release of glucose into the bloodstream. Because glucose is slowly released, your body will have more time to produce insulin and absorb glucose, which results in better long-term control.
Step 3
Consume for healthy fats, such as those found in fish. Healthy fats, including monounsaturated and polyunsaturated fats can help lower your cholesterol, which can also reduce your risk of complications related to diabetes. Healthy fats are found in avocados, peanuts, almonds, and canola and olive oils. You must still control your fat intake, because all fats -- even healthy ones -- are high in calories.
Exercise
Step 1
Begin a simple walking program if you are new to exercise. Walking is a safe activity for a diabetic patient to perform. Walk at least 30 minutes per day at a pace that makes you sweat. Make sure you check your blood sugar levels before and after exercise to make sure they are within normal limits. Carry a piece of candy or a glucose tablet with you in case your blood sugar levels fall too low. Always check your feet after exercise to make sure you do not have any new blisters that may become infected.
Step 2
Start a resistance-training program. Resistance training involves moving a particular resistance, whether it's a weight or resistance band, to build muscle. Increasing muscle mass will help better control your blood sugar levels over time. Begin with exercises that require only your body weight as resistance, such as push-ups, sit-ups, squats, lunges and calf raises. Perform three sets of 10 of each exercise to start. Gradually increase the number of repetitions you can perform with each workout.
Step 3
Hire a personal trainer when you are ready to advance to more intense cardiovascular or resistance exercise. A personal trainer can frequently re-evaluate your exercise regimen to make sure you continue to improve. In addition, a personal trainer will always be available to assist you if your blood sugar levels fall too low. If you do not want to hire a personal trainer, find a friend who is experienced in exercise to help you advance. Medline Plus states that diabetic patients who exercise are less likely to experience a heart attack or a stroke.
Tips and Warnings
- Get new diet and exercise habit changes approved by your doctor.
