Many people completely underestimate the power of diet and exercise in controlling their diabetes, thinking it to be relatively inconsequential compared to taking tablets or insulin. Regular exercise and careful eating can be so effective that some people can control their diabetes without the need for any medication.
Exercise: If you exercise, you will ‘burn up’ glucose to provide the energy required. Of course, exercise has other benefits, such as improvement in overall fitness, feeling better in yourself and enjoying your life more.
| The benefits of exercise: |
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helps your body use insulin more effectively |
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decreases the amount of medication you need or makes it work better |
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can lower blood glucose for up to 24 hours |
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helps control weight |
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improves circulation |
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strengthens the heart |
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relieves tension and stress |
| After exercise your blood sugar levels may continue to drop for several hours as your muscles refuel. It is important to check your blood sugar levels some hours after exercise and eat some extra carbohydrate to prevent delayed hypos, especially if you go to bed soon after exercising. |
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Diet :
The food you eat is a key part of your treatment. Fortunately the foods that have always been healthy for you are still your best choices.
These include, vegetables, whole-grain cereals, pastas and breads, fresh fruits (in moderation), dried beans and peas, low-fat dairy products
Diabetic jams, biscuits and sweeteners are not necessary, they are expensive and contain sorbitol, which is fattening and can cause diarrhoea. Although it is important to limit sugar intake, if you are going to eat the odd sweet food, have it just after a meal.
| You’ll make the best use of food you eat if you: |
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Eat small and frequent meals at about the same time every day |
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Co-ordinate meals with exercise, medication and daily activities |
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Eat fresh fruit instead of drinking juices |
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Eat foods high in fibre |
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Long term Complications of Diabetes :
Many people assume that if they have no symptoms and feel well that all is fine. But, it is very important to stay aware and not be lulled into a false sense of security. It is imperative to regularly monitor the blood sugar and significantly reduce the chance of developing or at least delay the onset of long term complications such as, heart, kidney and eye disease, nerve damage, poor circulation and stroke. The foot is particularly susceptible to be affected by poor circulation and/or nerve damage. People with diabetes need special advice on foot-care.
| Practical advice on looking after your Feet: |
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Examine your feet daily for cuts or anything unusual. Do not burst blisters, cover breaks with dry and sterile dressing and ask for medical help. Do not ignore it as a minor incidence, this can develop into a nasty ulcer that will take a long time to heal. |
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Wash feet daily; test the temperature with your elbow or ask others to test it for you to avoid accidents. Due to nerve damage you may not be able to notice the heat or coldness of the water or damage from sharp objects. |
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Your shoes must fit your feet. Always check the inside of your shoes and socks for sharp objects. |
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Cut toenails straight across without cutting into the quick on either side.
Your feet are often dry especially in between the toes. Keep moist using a moisturiser or hand cream. This will avoid cracking. |
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The Eyes of People with Diabetes :
Blurring of your vision can result due to high and low levels of the blood sugar. This sight change is temporary and can be corrected once the blood sugar is normalised. However, high blood sugars over a long time can seriously damage your sight that may eventually lead to blindness. This is through damage to the small blood vessels at the back of the eye (retinopathy). You may not be able to notice the early changes, which are picked up through an eye test, which is part of your ANNUAL REVIEW and when you attend the doctors for the first time. Good control of your blood sugar can either prevent or delay the time of when retinopathy can develop. Once they develop they could be treated by a laser therapy only when they reach a certain stage. These treatment delays further progress and prevent blindness. |
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Heart Disease and High Blood Pressure:
Obesity, high blood pressure, higher risk of heart attack, stroke and type 2 diabetes tend to aggregate together. In other wards people with type 2 diabetes tends to be overweight, and show a higher risk of having heart attack, stroke and raised blood pressure. High blood sugar over time is thought to adversely affect the large and small blood vessels of our body. The larger ones become hardened and may eventually close leading into poor circulation and gangrene, predominantly of the legs. Hardening of the blood vessels of the heart can lead to heart attack. The damage to the walls of the small vessels makes them thin and eventually leak. Such damage is seen in the back of the eyes and the kidneys (nephropathy). Damage to the kidneys can lead to kidney failure and raised blood pressure. From recent studies both in America and the UK, we now clearly understand that controlling blood pressure and blood sugar reverses these risks substantially. |
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