Benefits of the combination of diet and exercise in diabetes (Part 2)

In the previous article, I told you about how the combination of making changes in your diet and increasing your physical activity can help you improve your Type 2 Diabetes.

When I talk about making changes in your diet, I mean:

1. Eat the right portions of healthy foods like:

• whole grains, such as oatmeal and brown rice

• fresh or frozen fruits and vegetables

• non-fried fish that are high in omega-3 fatty acids, such as salmon

• unsalted nuts, seeds, and beans. lean meats, such as chicken or turkey breast

2. Limit:

• desserts, pastries, sugary drinks, soft drinks, and fruit juices

• salty food

• fatty or processed meats, such as deli meats and fatty cuts of pork or beef

• partially hydrogenated and trans fats, such as shortening, coffee creamer, and some hard margarine.

With that being said, and remembering that the effects of exercise in lowering blood sugar and promoting weight loss last for 24 hours after your workout, you want to know what type of exercise is best for you. The following types offer you particular benefits:

1. Aerobic exercise. This is the one that uses oxygen when our body needs to burn carbohydrates and fat for energy. Some examples are walking, swimming, cycling (but pedaling eh!). They are characterized by having a moderate to high intensity. Benefits:

1. Lowers blood pressure

2. Reduces triglyceride levels

3. Improves A1C test results, (tells you the average blood glucose level for the last 2-3 months).

*Studies link this type of exercise with a substantial reduction in cardiovascular risks and death in general in people with diabetes.

2. Resistance exercises. Having diabetes is already a risk factor for loss of muscle strength. Exercising with weights, even if it’s your own weight, helps counteract this effect as it can maintain or increase muscle mass, thus strength.

3. Other types of exercise. Many older adults have the flexibility and balance limitations. To improve flexibility stretching exercises are recommended, these can help you increase flexibility and range of motion. If the limitation is related to balance, exercises such as tai chi help reduce the risk of falls because it improves your balance, posture when walking, and therefore, quality of life. It also decreases the symptoms of diabetes that affect the nervous system.

Changes in food should be made gradually, your Nutritionist - Dietitian can help you. In terms of exercises, it is important to do the activity that you enjoy, remember that it must be part of your lifestyle.