November 14, 2022

The question of which physical activity is safe to engage in is quite predominant among many persons living with diabetes. Physical activity is an essential part of a diabetes management plan. If you have been physically active, it is ok to maintain your usual regimen unless your doctor has advised you to modify your routine.

Being physically active may help you:

* Achieve and maintain a healthy weight.
* Achieve and maintain better blood glucose control.
* Decrease insulin resistance, which leads to better blood glucose control.
* Reduce stress.
* Improve overall health and wellness.

It is essential to monitor your blood glucose levels when you exercise because exercise lowers blood glucose levels and may cause hypoglycemia (low blood glucose) in some people with diabetes who are using insulin or some oral diabetes medications to help manage their condition.

HYPOGLYCEMIA AND HYPERGLYCEMIA

What should I know about low blood glucose levels (hypoglycemia) and high blood sugar glucose levels (Hyperglycemia)?
If your blood glucose level drops below four (4) mmol (72mg/dl), your level is too low. It is essential to know how to recognize and treat low blood glucose quickly to avoid serious complications.

SYMPTOMS OF LOW BLOOD GLUCOSE

• Nervousness, shakiness
• Confusion, disorientation
• Hunger
• Sweatiness, headache, weakness
• Numbness or tingling in the tongue or lips

CAUSES OF LOW BLOOD GLUCOSE

• More physical activity than you are used to.
• Not eating on time
• Eating less than you normally do.
• Taking more medication than usual
• Alcohol consumption

TREATING LOW BLOOD GLUCOSE

If you think you are experiencing the symptoms of low blood glucose, test immediately. This is an important reason to have your meter with you at all times. If you don’t have your meter with you and you think you are experiencing low blood glucose symptoms, treat yourself to be safe.

Eat or drink fast-acting carbohydrates (15g of glucose tablets, 15 ml,3tsp or 3 packets of table sugar dissolved in water 175 ml ( ¾ cup) juice or regular soft drink, 6 lifesavers (chewed or swallowed), 15 ml honey.

Wait 15 minutes and then test again. This process should be repeated until the blood level is above 4 mmol/L(72mg/dl

If your next meal is more than one hour away, or you are going to be physically active, eat a snack that includes 15 grams of carbohydrates and a protein source such as crackers and peanut butter or cheese.

High blood glucose can occur when your food intake, activity level, and medications are not balanced properly, or if you are sick or suffering from stress. This can result in your blood glucose levels being higher than your personal target levels.

SYMPTOMS OF HIGH BLOOD GLUCOSE

• Being more thirsty than usual
• Urinating more often
• Being tired

TREATING HIGH BLOOD

Call your doctor. He/She may want to adjust your medication.

Contact us at info@practicalnutritionconsultants.org for consultation, and nutrition education training for individuals, cooperates, community-based organizations, and family.

Call us on 0114112540 for more information on our services.

A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables, and whole grains. In fact, a diabetes diet is the best eating plan for almost everyone. I will summarize the answer in three categories; Foods to eat most, eat moderately, and eat least.

EAT MOST

Use one or more of these foods as the basis of every meal.

• Vegetables

• Legumes

• Lentils

• Wholegrains

• Cereals

• Grains

• Barley

• Fresh fruit (Non-sweet)

EAT MODERATELY

Have small servings of protein-rich foods. For example

1. Fish
2. Seafood
3. Eggs
4. Lean meat
5. Skinless Chicken
6. Low-fat cheese
7. Low-fat yogurt
8. Low-fat milk
9. Nuts

EAT LEAST

Minimize fats, sugars, salt, processed meats, Fried foods, Preserved or processed foods, Pastries, sweets, biscuits, Soft drinks, and alcohol.

Examples of fats from: 

1. Butter
2. Oil
3. Ghee
4. Creams
5. Coconut milk and cream

Reach us at info@practicalnutritionconsultants.org and let us walk this journey together and connect you with other people overcoming the daily health challenges brought about by diabetes. Book our training sessions, counseling, and follow-ups.

Effective management of diabetes cannot be achieved without proper attention to diet. Blood glucose rises from food with high sugar content. Foods with high sugar content are strictly limited. Dietary management of diabetes needs careful timing of meals and snacks and planning for amounts, combinations, and types of foods eaten by the individual.

Meal planning for a person with diabetes is not just about counting carbohydrates. Three major goals should be paid attention to:

1. OVERALL NUTRITION

Objectives in the treatment of diabetes are similar to those for the population in general. It is recommended that 40 nutrients are needed to stay healthy every day.

2. TOTAL CALORIC INTAKE

It should be tailored to achieve or maintain an ideal body weight.

3. TIME OF EATING

It should be controlled, ideally at four-to-five-hour intervals, with frequent snacks to help control hunger and blood glucose levels in relationship to insulin, oral hypoglycemic therapy, or exercise periods.

5 key reasons why you need to consult a nutritionist in relation to diabetes

1. A nutritionist can help prevent or minimize the risk of developing diabetes through nutrition education, promoting healthy eating habits, and lifestyle changes.
2. Nutrition plays a key role in the management of diabetes, and consulting a knowledgeable specialist can assist in navigating the available best foods to control blood sugars.
3. Prevent complications that arise from uncontrolled blood sugars.
4. Get the help needed to meet your health goals by getting help and accountability from a nutritionist.
5. Improve the quality of life and minimize the complications associated with diabetes through good nutrition.

Reach out to us at info@practicalnutritionconsultants.org, and let’s walk with you on this health journey and connect you with a community of empowered and informed individuals living with diabetes.

Call us on 0114112540