The Australian Institute of Health and Welfare defines diabetes as a chronic condition caused by the inability to produce insulin, a hormone made by the pancreas, to control the levels of blood glucose, or the body’s inability to use insulin effectively. As such, diabetes is marked by high levels of glucose or sugar in the blood.
Diabetes has many types which include type 1 diabetes, type 2 diabetes, gestational diabetes, and others. Type 1 diabetes is a chronic condition affecting the capability of the pancreas to manufacture insulin. Type 2 diabetes, the most common type of diabetes, is a life-long condition wherein your body does not utilise insulin properly. Formerly called adult-onset diabetes, this type of diabetes usually affects middle-aged and older adults but can also be found among teens and kids. Gestational diabetes affects women due to weight gain and hormonal changes during pregnancy.
Diabetes is growing in prevalence in Australia. In the 10-year period from 2013 to 2023, the number of Australians living with diabetes rose from 1.1 million to 1.5 million people — a 32% increase. The numbers are projected to more than double to 3.6 million by 2050. Some of the factors that drive the growing prevalence of this chronic condition include adopting a less active and more sedentary lifestyle, rising obesity rates, changing nutrition, and other social and environmental factors.
Whether you have Type 1 or Type 2 diabetes, managing your blood sugar levels is crucial for maintaining your health and preventing complications. One of the most effective ways to manage diabetes is through a combination of diet and exercise.
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How does exercise help with diabetes?
Exercise plays a crucial role in managing diabetes by improving insulin sensitivity and helping regulate blood sugar levels. When you exercise, your muscles use more glucose, the sugar in your blood, which can lead to lower blood sugar levels. Additionally, regular physical activity can help your body use insulin more efficiently. This can help reduce insulin resistance, which is particularly beneficial for individuals with Type 2 diabetes.
Moreover, exercise can help you in managing your weight, which is a crucial aspect of diabetes management. Being overweight or obese can increase the risk of developing Type 2 diabetes and can make blood sugar levels harder to control. Regular physical activity helps burn calories and reduce body fat, contributing to weight loss or maintenance.
Exercise also has cardiovascular benefits, which are important for people with diabetes who are at a higher risk of heart disease. Activities that get your heart rate up can help lower blood pressure, improve cholesterol levels, and enhance overall heart health.
Best Diet for Type 1 Diabetes
For individuals with Type 1 diabetes, maintaining a balanced diet is essential for managing blood sugar levels. Since Type 1 diabetes involves the body’s inability to produce insulin, careful planning and monitoring of carbohydrate intake are necessary to match insulin doses with food consumption.
Here are some key dietary guidelines for managing Type 1 diabetes:
- Monitor carbohydrate intake
Carbohydrates have the most significant impact on blood sugar levels. Counting carbs and understanding how different types of carbs affect your blood sugar can help you manage your insulin doses more effectively. Choose complex carbohydrates like whole grains, vegetables, and legumes, which are absorbed more slowly and have a less dramatic effect on blood sugar levels.
- Include lean protein and healthy fats
Protein and fats have a minimal impact on blood sugar levels and can help keep you feeling full. Include lean proteins such as chicken, fish, tofu, and beans, and healthy fats from sources like avocados, nuts, and olive oil.
- Eat regular meals and snacks
Eating at regular intervals can help prevent blood sugar spikes and dips. Consistency in meal timing can make it easier to manage insulin doses and maintain stable blood sugar levels.
- Eat fibre-rich foods
Foods high in fibre can help regulate blood sugar levels by slowing the absorption of sugar into the bloodstream. Aim to include plenty of vegetables, fruits, whole grains, and legumes in your diet.
- Stay hydrated
Drinking plenty of water is important for overall health and can help you manage your blood sugar levels better. Steer clear of sugary drinks as these can cause spikes in your blood sugar levels.
Diet recommendations for Type 2 diabetes
If you have type 2 diabetes, you can manage the condition through the combination of regular exercise or physical activity, healthy eating, and reducing your weight or keeping it at a healthy level.
Type 2 diabetes can be progressive. Over time, individuals with this type of diabetes may need oral medications or insulin injections on top of implementing lifestyle changes which include being more active and practicing healthy eating.
As for your diet, the following steps are recommended:
- Focus on eating whole grains, vegetables, and fruits.
- Limit your intake of saturated fats, processed foods, fast foods, and meat. Substitute beans, nuts, poultry with the skin removed, and fish, for meat.
- Reduce your intake of full-fat dairy products and opt for lower-fat versions.
- Drink plenty of fluids and always stay hydrated. Pick water over sugary drinks such as soft drinks soda and juices. Drinking water not only helps you avoid getting dehydrated but can also aid in getting rid of excess glucose.
Exercise and Diabetes
Regular exercise is a powerful tool in managing diabetes, but it’s important to approach it safely and effectively. Here are some tips for incorporating exercise into your diabetes management plan:
- Consult your healthcare provider – Before starting any new exercise regimen, it’s crucial to discuss it with your healthcare provider, especially if you have any diabetes-related complications. Our Exercise Physiologists and Physiotherapists at Healthstin are always ready to help guide you.
- Start slowly – If you’re new to exercise, begin with low-impact activities such as walking, swimming, and water walking or jogging. Gradually increase the intensity and duration of your workouts as your fitness level improves.
- Monitor your blood sugar levels – Check your blood sugar levels before, during, and after exercise, especially if you take insulin or other medications that can cause hypoglycaemia (low blood sugar). Keep fast-acting carbohydrates on hand, such as glucose tablets or juice, in case your blood sugar drops too low.
- Choose enjoyable activities – The best exercise is one that you enjoy and can stick with in the long term. Whether it’s cycling, dancing, hiking, swimming, or playing a sport, find an activity that you look forward to.
- Incorporate strength training into your regimen — In addition to aerobic exercise, include strength training exercises at least twice a week. Building muscle can help improve insulin sensitivity and blood sugar control. If you’re eager to start training for strength but don’t know how or where to begin, feel free to consult our Exercise Physiologists at Healthstin to collaborate and individualise your exercise plan.
- Try hydrotherapy and aquatic-based exercise – In a review published in PubMed, findings suggest that hydrotherapy can be an effective intervention for reducing blood sugar levels in patients with type 2 diabetes. Aquatic exercises can also increase energy expenditure and provide a safe environment to exercise, a special consideration for diabetics at risk for falls.
Diabetes: Exercise & diet – A balanced approach
Balancing exercise and diet is key to effective diabetes management. A comprehensive approach that includes regular physical activity, healthy eating, and monitoring of blood sugar levels can significantly improve your quality of life and reduce the risk of complications.
Managing diabetes through diet and exercise requires commitment and consistency, but the rewards are well worth the effort. By understanding how exercise helps with diabetes, eating healthfully, and incorporating regular physical activity, you can take control of your health and lead a fulfilling life.
Our Team of Allied Health Professionals is always ready to support your needs and tailor an exercise program that fits your unique needs and health goals. Call us via 1300 090 931 or click this link to learn more or to book an appointment today.
