Exercise
The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard,
especially if you've been diagnosed with diabetes.
Remember it's never too late, you can always improve your level of fitness. Exercise, along with good nutrition and medications
(insulin or oral diabetes pills), is important for good diabetes control. Good diabetes control means keeping blood sugar level as
close to normal (90-126 milligrams per deciliter [mg/dl]) as possible. Exercise is especially good for people with diabetes.
Importance of exercise:
Exercise usually lowers blood sugar. That helps body use its food supply better. Also, exercise may help insulin work better. If the
patient is overweight, exercise, plus careful attention to diet, can help take off extra pounds. Exercise is important in many
other ways. It improves the flow of blood through the small blood vessels and increases heart's pumping power. The right exercise
program may make the patient look and feel better.
Best Kinds of Exercise:
The health care provider can help to decide what kinds of exercise, and how much exercise, are best suited to patient needs. If
blood sugar control is poor, the patient should not exercise. He must get medical advice first. If the patient has retinopathy
(diabetic eye disease) or blood vessel problems, he need his doctor's advice about which activities are safe. Exercise has value
only if it's done regularly. People with diabetes should exercise at least several days a week.
Things people with Type I diabetes need to know about exercising:
Before starting any exercise program, check with the doctor. The activity must be planned to fit in with the meal plan and with
the action times and amounts of insulin.
Exercising more than 1 hour after eating, it's a good idea to eat before starting. As a rule, a high-carbohydrate snack is good
before or during mild to moderate exercise (walking, biking, or golf). Such a snack could be 6 ounces of fruit juice or one half of a
plain bagel.
Planning on doing heavier exercise (aerobics, running, squash, or handball), may need to eat a little more, such as half of a meat
sandwich and a cup of low-fat milk.
It's always a good idea to check blood sugar level before starting exercise. If the patient is low (under 70 mg/dl), he will need a
snack to avoid having low blood sugar while he exercise. This would cause an insulin reaction.
A reaction might make him feel faint, sweaty, dizzy, or confused. An insulin reaction can occur while he exercise or several hours,
even up to 12 hours, later.
If he feel an insulin reaction coming on while exercising, stop. Immediately have one-half cup of orange juice or non-diet soft
drink or 3 glucose tablets.
He need to treat an insulin reaction as soon as he feel it. He should not wait, otherwise it could become worse. Whenever he
exercise, he should bring along some raisins or Lifesavers' candy to eat just in case. They will raise his blood sugar level. If he play
a team sport such as baseball or basketball, he should let someone know he have diabetes and teach them how to help him, if
needed. If he like running or cycling, do them with a friend or family member. If he can't find anyone to go with him, let someone
know where he is going and when he will be back. With regular exercise, the patient will need to test his blood sugar more often.
Things people with Type II diabetes need to know:
Almost 9 of 10 people with Type II diabetes are overweight. Most often, they are also past 40. In many people, Type II diabetes
can be controlled through diet and exercise. For these reasons, exercise is a very important part of the diabetes control plan for
those with Type II diabetes.
Exercise burns calories that body would otherwise store as extra weight. And because exercise also helps lower blood sugar
levels, exercise can help diabetes control. If the patient use insulin or oral diabetes pills to control his Type II diabetes, he should
know his blood sugar level before he start exercising. If he is low, he may need a snack.
Eating out guide
Whether it's a business meeting over lunch, dinner from a neighborhood carry out, or a fast-food meal with the kids, eating out is
a part of our lives. We eat out because it's easy, it's quick, and it's fun. But is it healthy?
It can be. Plan ahead, choose wisely, and you'll find foods that fit into your meal plan. Many restaurants are trying to meet
diners' health needs. You want healthy foods because you have diabetes - and you're not alone. More and more people want
healthy food choices. Some are watching calories. Others want to keep their cholesterol under control or eat less fat.
Some restaurants offer foods lower in cholesterol, fat, and sodium, and higher in fiber. All restaurants offer sugar substitutes and
diet drinks. Most have fruit juice and decaffeinated coffee. Many offer reduced-calorie salad dressings, low-fat or fat-free milk,
and salt substitutes. It's easy to find salads, fish, vegetables, baked or broiled food, and whole-grain breads.
Lifestyle changes:
Eating healthy:
• Eating three meals and a bedtime snack each day.
• Include a food from each of the food groups at each meal.
• If the patient is thirsty, he may drink water or diet pop.
• If the patient is overweight, he should eat smaller portions, and reduce his intake of fat.
• Limit sweet and fatty foods.
Keep active:
• The patient must talk to his diabetes healthcare team to learn how to adjust his insulin and food to prevent low blood
glucose levels while exercising.
• He must carry some form of sugar with him and extra food.
• He must carry his meter with him, and be prepared to stop and test during exercise if he feel any symptoms.
• He should wear a MedicAlert® identification.
• He must carry a record of the names and amounts of insulin he use and any other medications that he use regularly.
• He must wear comfortable shoes and socks.
• He should test his blood glucose before exercising. If lower than 3 mmol/L, (have your doctor fill out) he may need extra
food before he start.
• He should stop exercising if he have pain or feel tired.
• Enjoy himself.
COCNLUSION
What is diabetes?
Diabetes is a disease in which your body cannot properly store and use fuel for energy. The fuel that your body needs is called
glucose. Glucose comes from foods such as breads, cereals, pasta, rice, potatoes, fruits and some vegetables. To use glucose,
your body needs insulin. Insulin is made by a gland in your body called the pancreas.
People have diabetes because either :
1. The body makes too little or no insulin.
This is called type I diabetes; or
2. The body can't use the insulin it makes.
This is called type II diabetes.
With little or no insulin, glucose builds up in the blood instead of being used for energy. This causes high blood glucose levels.
When this happens, the patient may:
• Feel tired.
• Be thirsty.
• Urinate often.
• Be hungry.
• Be moody.
The patient may also:
• Lose weight.
• Have blurry vision.
• Get infections.
The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard,
especially if you've been diagnosed with diabetes.
Remember it's never too late, you can always improve your level of fitness. Exercise, along with good nutrition and medications
(insulin or oral diabetes pills), is important for good diabetes control. Good diabetes control means keeping blood sugar level as
close to normal (90-126 milligrams per deciliter [mg/dl]) as possible. Exercise is especially good for people with diabetes.
Importance of exercise:
Exercise usually lowers blood sugar. That helps body use its food supply better. Also, exercise may help insulin work better. If the
patient is overweight, exercise, plus careful attention to diet, can help take off extra pounds. Exercise is important in many
other ways. It improves the flow of blood through the small blood vessels and increases heart's pumping power. The right exercise
program may make the patient look and feel better.
Best Kinds of Exercise:
The health care provider can help to decide what kinds of exercise, and how much exercise, are best suited to patient needs. If
blood sugar control is poor, the patient should not exercise. He must get medical advice first. If the patient has retinopathy
(diabetic eye disease) or blood vessel problems, he need his doctor's advice about which activities are safe. Exercise has value
only if it's done regularly. People with diabetes should exercise at least several days a week.
Things people with Type I diabetes need to know about exercising:
Before starting any exercise program, check with the doctor. The activity must be planned to fit in with the meal plan and with
the action times and amounts of insulin.
Exercising more than 1 hour after eating, it's a good idea to eat before starting. As a rule, a high-carbohydrate snack is good
before or during mild to moderate exercise (walking, biking, or golf). Such a snack could be 6 ounces of fruit juice or one half of a
plain bagel.
Planning on doing heavier exercise (aerobics, running, squash, or handball), may need to eat a little more, such as half of a meat
sandwich and a cup of low-fat milk.
It's always a good idea to check blood sugar level before starting exercise. If the patient is low (under 70 mg/dl), he will need a
snack to avoid having low blood sugar while he exercise. This would cause an insulin reaction.
A reaction might make him feel faint, sweaty, dizzy, or confused. An insulin reaction can occur while he exercise or several hours,
even up to 12 hours, later.
If he feel an insulin reaction coming on while exercising, stop. Immediately have one-half cup of orange juice or non-diet soft
drink or 3 glucose tablets.
He need to treat an insulin reaction as soon as he feel it. He should not wait, otherwise it could become worse. Whenever he
exercise, he should bring along some raisins or Lifesavers' candy to eat just in case. They will raise his blood sugar level. If he play
a team sport such as baseball or basketball, he should let someone know he have diabetes and teach them how to help him, if
needed. If he like running or cycling, do them with a friend or family member. If he can't find anyone to go with him, let someone
know where he is going and when he will be back. With regular exercise, the patient will need to test his blood sugar more often.
Things people with Type II diabetes need to know:
Almost 9 of 10 people with Type II diabetes are overweight. Most often, they are also past 40. In many people, Type II diabetes
can be controlled through diet and exercise. For these reasons, exercise is a very important part of the diabetes control plan for
those with Type II diabetes.
Exercise burns calories that body would otherwise store as extra weight. And because exercise also helps lower blood sugar
levels, exercise can help diabetes control. If the patient use insulin or oral diabetes pills to control his Type II diabetes, he should
know his blood sugar level before he start exercising. If he is low, he may need a snack.
Eating out guide
Whether it's a business meeting over lunch, dinner from a neighborhood carry out, or a fast-food meal with the kids, eating out is
a part of our lives. We eat out because it's easy, it's quick, and it's fun. But is it healthy?
It can be. Plan ahead, choose wisely, and you'll find foods that fit into your meal plan. Many restaurants are trying to meet
diners' health needs. You want healthy foods because you have diabetes - and you're not alone. More and more people want
healthy food choices. Some are watching calories. Others want to keep their cholesterol under control or eat less fat.
Some restaurants offer foods lower in cholesterol, fat, and sodium, and higher in fiber. All restaurants offer sugar substitutes and
diet drinks. Most have fruit juice and decaffeinated coffee. Many offer reduced-calorie salad dressings, low-fat or fat-free milk,
and salt substitutes. It's easy to find salads, fish, vegetables, baked or broiled food, and whole-grain breads.
Lifestyle changes:
Eating healthy:
• Eating three meals and a bedtime snack each day.
• Include a food from each of the food groups at each meal.
• If the patient is thirsty, he may drink water or diet pop.
• If the patient is overweight, he should eat smaller portions, and reduce his intake of fat.
• Limit sweet and fatty foods.
Keep active:
• The patient must talk to his diabetes healthcare team to learn how to adjust his insulin and food to prevent low blood
glucose levels while exercising.
• He must carry some form of sugar with him and extra food.
• He must carry his meter with him, and be prepared to stop and test during exercise if he feel any symptoms.
• He should wear a MedicAlert® identification.
• He must carry a record of the names and amounts of insulin he use and any other medications that he use regularly.
• He must wear comfortable shoes and socks.
• He should test his blood glucose before exercising. If lower than 3 mmol/L, (have your doctor fill out) he may need extra
food before he start.
• He should stop exercising if he have pain or feel tired.
• Enjoy himself.
COCNLUSION
What is diabetes?
Diabetes is a disease in which your body cannot properly store and use fuel for energy. The fuel that your body needs is called
glucose. Glucose comes from foods such as breads, cereals, pasta, rice, potatoes, fruits and some vegetables. To use glucose,
your body needs insulin. Insulin is made by a gland in your body called the pancreas.
People have diabetes because either :
1. The body makes too little or no insulin.
This is called type I diabetes; or
2. The body can't use the insulin it makes.
This is called type II diabetes.
With little or no insulin, glucose builds up in the blood instead of being used for energy. This causes high blood glucose levels.
When this happens, the patient may:
• Feel tired.
• Be thirsty.
• Urinate often.
• Be hungry.
• Be moody.
The patient may also:
• Lose weight.
• Have blurry vision.
• Get infections.
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Diabetes Mellitus
