Diabetes Control: Food and Exercise in Focus

Diabetes Control: Food and exercise in focus. Simple healthy habits that will make all the difference.

Diabetes is a metabolic condition characterized by a resistance to the action of the hormone called insulin.

As it is a metabolic condition, it is necessary that diabetic patients consume adequate amounts of proteins, carbohydrates, vitamins, fats and minerals. This way the organism can have a good functioning.

In the same way, physical exercise is very important for diabetes control as it helps in the treatment and prevents chronic complications. In addition, it reduces cardiovascular risk, helps control weight, reduces bad cholesterol and promotes a sense of well-being.

It is worth mentioning that there is no cure, however, it is possible to have diabetes control with lifestyle changes. And that’s precisely what we’ll see in today’s article.

Keep reading and see how you can avoid diabetes complications and have better control thanks to a healthy diet and exercise.

Healthy eating

A healthy diet is essential for people with diabetes. However, changes in diet are not so easy, especially in type 2 diabetes, where the patient is probably in middle age or in advanced age.

Many still believe in the old belief associated with diabetes, where there are limitations on meals, not being able to eat almost anything, especially vegetables and fruits.

Over the years, specialists have confirmed that this statement has no foundation, since, with the use of insulin, the patient can eat almost anything. Of course, with the exception of sugars.

To have diabetes control, the diet must aim to reduce the consumption of foods with simple carbohydrates, such as honey and refined sugar; refined flour such as white pasta and bread; fats, such as butter and fried foods; and proteins like eggs, cheeses and meats.

Excessive intake of these types of food can stimulate an increase in glucose, which ends up causing the imbalance.

Therefore, it is essential to give preference to foods rich in fiber, fresh vegetables, fruits and whole grains. It is also important to have 4 to 6 meals a day, with intervals of 2 to 4 hours.

This will prevent hypoglycemia, which occurs when blood sugar levels are too low, causing fainting, dizziness, and even seizures.

Foods to Prioritize

• Legumes: soybeans, chickpeas, beans, lentils and peas;
• Whole grains: brown rice and pasta, quinoa and rolled oats;
• Lean meat: chicken, lean beef (muscle) and white fish;
• Vegetables: tomato, lettuce, chard, arugula, onion, green beans and pumpkin;
• Fruits: orange, pear, papaya, pineapple, tangerine and peach;
• Oilseeds: peanuts, chestnuts, nuts, hazelnuts and almonds;
• Milk and derivatives: natural yogurt, white cheese and skimmed milk;
• Good fats: avocado, coconut, extra virgin olive oil and butter.

Practice of physical exercises

To control diabetes, physical exercise needs to be seen as a medicine, with the right dose and regular frequency.

Practice helps with blood glucose control by requiring glucose consumption. As in diabetic people blood sugar levels are higher, physical activity removes what will be consumed by the muscle.

In this way, when recruiting more muscles, the greater the consumption.

As well, exercise enables the creation of new blood vessels from those that already exist (angiogenesis mechanism). At the same time, it improves peripheral circulation and cardiorespiratory function, reduces stress levels and produces a greater sense of well-being.

Studies indicate that, in children and adolescents with type 1 diabetes, it is recommended to practice 60 minutes a day of aerobic activity with moderate intensity, at least three days a week.

In the case of adults with type 1 diabetes, it is recommended that they practice some physical activity for 150 minutes or more during the week, which can be spread over at least three days a week
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The main objective is to improve the quality of life of patients and reduce possible complications from diabetes.

In addition, it can bring other benefits to people who suffer from this disease, such as:

• Decreased Insulin Resistance;
• Improves the action of injectable insulin;
• Contributes to the reduction of insulin doses (Type 1 Diabetes);
• Helps in the control of Hypertension.

Certainly, the regular practice of physical exercises is fundamental to have a better management of diabetes.

It is important to emphasize that diabetic people should perform the exercises under the supervision of a physical education professional, and always monitor their blood glucose to prevent hypoglycemia.

Therefore, before starting the activity, always check your blood glucose. For greater security, the most indicated is that it is between 120 mg/dl to 250mg/dl.

And don’t forget, consult your doctor before starting to practice any physical activity. He will be the best person to tell you if you are fit or not.

Hydration and Its Role in Blood Sugar Balance

Water plays a crucial role in maintaining healthy blood glucose levels. For people with diabetes, staying hydrated helps the kidneys flush out excess glucose through urine, which contributes to better glycemic control.

When the body is dehydrated, blood sugar can become more concentrated, leading to higher readings. In addition, dehydration may mimic symptoms of high blood glucose, such as fatigue, dizziness, or confusion which makes it even more important to drink fluids regularly.

Recommended daily water intake:

On average, 1.5 to 2 liters per day (about 6 to 8 cups), unless otherwise advised by a healthcare provider.

Best hydration choices for diabetics:

• Water: Always the number one option.
• Infused water: Add lemon, cucumber, or mint to improve flavor without sugar.
• Unsweetened teas: Green tea, chamomile, or hibiscus are excellent options.
• Coconut water (in moderation): Natural and rich in potassium, but should be consumed in small amounts due to natural sugars.

What to avoid:

• Soft drinks and soda (even the “zero” or “diet” ones, which may still impact insulin response).
• Industrialized juices and energy drinks, which usually contain hidden sugars or high-carb sweeteners.
• Excessive consumption of fruit juices, even natural ones, due to their high sugar concentration when not diluted.
• Maintaining proper hydration is not just about thirst it’s an essential part of managing diabetes and supporting the body’s natural detox processes.

The Impact of Sleep and Stress on Diabetes Control

Sleep and stress are two often-overlooked factors in blood sugar regulation. Both can significantly affect insulin sensitivity and glucose levels making emotional and mental health just as important as diet and exercise in managing diabetes.

The role of sleep:

A consistent sleep routine helps regulate hormones such as insulin and cortisol. Poor sleep (less than 6 hours or frequent interruptions) can increase insulin resistance and cause higher blood sugar levels the next day.

Studies show that even just a few nights of inadequate sleep can lead to:

• Increased hunger and cravings for sugary foods
• Reduced insulin effectiveness
• Greater difficulty in glucose control

The role of stress:

When you’re stressed, your body releases cortisol and adrenaline hormones that can raise blood glucose levels by stimulating the liver to release more sugar into the bloodstream.
For people with diabetes, this natural response can lead to dangerous spikes.

Tips to manage stress and improve sleep:

• Practice relaxation techniques, such as meditation, deep breathing or yoga.
• Create a consistent bedtime routine, avoiding screens and caffeine before sleep.
• Include light physical activity in the evening to improve sleep quality.
• Seek emotional support from groups, therapy, or talking to friends and family.

Monitor your glucose during stressful times to identify patterns and respond early.

Improving sleep and reducing stress is not just about feeling better, it’s about creating a more stable internal environment that supports long-term diabetes management.