by Justin Seymour
Diabetes is a disease that occurs when your blood glucose, also known as blood sugar, is chronically high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. Sometimes your body doesn’t make enough — or any — insulin or doesn’t use insulin well. Glucose then stays in your blood and doesn’t reach your cells.
Over time, having too much glucose in your blood can cause health problems. Although diabetes has no cure, you can take steps to manage your diabetes and stay healthy.
Calling All Types: Eat Well And Move
No matter if you live with what type of diabetes you may have, diet and exercise are two of the most powerful tools you can use to fight it. Not only do they help you control your blood sugar, but they can mean the difference between feeling run down and feeling great.
New diets can feel restrictive and there is no one-size-fits-all diet. While you need to make changes in what and how much you eat, there are numerous resources available in the community and online. Always remember to follow USDA recommended MyPlate guidelines for healthy food choices.
• Eat a variety of foods, including vegetables, whole grains, fruits, non-fat dairy foods, healthy fats, and lean meats or meat substitutes.
• Try not to eat too much food.
• Try not to eat too much of one type of food.
• Space your meals evenly throughout the day.
• Avoid skipping meals.
Another part of living a full and healthy life with diabetes is being active. No matter what you do or how you approach it, know that any type of physical activity helps lower your blood sugar. Other benefits of physical activity include:
• Having more energy
• Relieving stress
• Keeping your joints flexible
• Lowering your risk for heart disease and stroke
If you’re not into regular exercise, putting together an exercise plan can be a bummer.
But remember, along with your diet and medications, regular physical activity is an important part of managing diabetes or dealing with prediabetes. It doesn’t matter where you are physically. If you’ve never set foot in a gym, that’s okay — as long as you start doing something now. If you haven’t been very active or are worried about your health, it’s important to consult your doctor and start slowly.
Did You Know?
More than 84 million adults in the U.S. have prediabetes — that’s 1 out of every 3 Americans!
Yet, 9 out of 10 people don’t even know they have it — the YMCA and Glendale Sports Center can help!
The YMCA’s Diabetes Prevention Program is part of the CDC-led National Diabetes Prevention Program, which has proven that through healthier eating, increased physical activity, and a small amount of weight loss, it’s possible to prevent or delay the onset of Type 2 Diabetes by 58-71%.
Through this Y program, participants meet regularly with a certified lifestyle coach to learn about:
• Nutrition
• Physical activity
• Overcoming stress
• Staying motivated
Together, they get the resources and support they need to meet program goals:
• Decrease body weight by 7%
• Increase physical activity to 150 minutes per week
• Improve wellness and reduce diabetes risk
Take action now to transform your health. To learn more, contact me at the Glendale Sports Center, 303-639-4711.
Justin is the Lifestyle Medicine Coordinator at the Glendale Sports Center managed by the YMCA of Metro Denver. He has worked in the fitness industry since 2015 and received his BS and MS in Exercise Physiology from Western Kentucky University. He joined the Denver YMCA in 2019 after moving from Bowling Green, KY.