With National Diabetes Awareness Month in full swing, Mercy Health is emphasizing two of the most effective ways to manage diabetes – through diet adn exercise, according to a news release.
research shows a balanced diet and regular physical activity can considerably improve blood sugar control, enhance insulin sensitivity, and reduce the risk of diabetes-related complications. Centers for Disease Control and Prevention provides comprehensive information on diabetes management.
“Medication is notable, but it’s only part of the picture. What you eat and how active you are play a huge role in managing diabetes,” saeid Dr.Midra Issa, a primary care physician at Mercy Health – Sheffield Primary care, in the release. “Even small,consistent changes in daily habits can make a big difference for long-term health.”
Diabetes-Amiable Diet
A diabetes-friendly diet focuses on nutrient-dense, high-fiber foods that help prevent blood sugar spikes.
- Leafy Greens: Low in carbs and packed with fiber, spinach and kale can definitely help regulate glucose.
- Berries: Rich in antioxidants, berries have a lower impact on blood sugar than other fruits.
- Whole Grains: Brown rice,quinoa,and oats provide fiber to slow sugar absorption. American Diabetes Association offers guidance on healthy food choices.
- Healthy fats: Avocados, nuts, and olive oil help maintain steady blood sugar levels.
- Lean Proteins: Chicken, fish, and eggs can keep you full without causing blood sugar spikes.
“Healthy eating isn’t just about adding good foods – it’s also about cutting back on the ones that can cause problems,” Issa said. Sugary drinks, white bread, and processed snacks can lead to spikes and make blood sugar harder to control over time.
The Power of Physical Activity
Meanwhile, physical activity is another powerful tool for blood sugar control and overall well-being.
Exercise helps by:
- Increasing insulin sensitivity – Cells become more responsive to insulin, lowering blood sugar levels.
- Burning glucose for energy – Movement helps the body use stored sugar efficiently.
- Reducing stress – Lower stress levels help prevent blood sugar spikes.
- Aiding weight management – maintaining a healthy weight can prevent or delay Type 2 diabetes.
If you’re looking for ways to get moving more, try walking, strength training, yoga, cycling, and swimming, the release said.
Just 30 minutes of exercise a day can help lower blood sugar, while building muscle also helps your body use glucose more effectively. National Institute of Diabetes and Digestive and Kidney Diseases provides detailed information on the benefits of exercise for diabetes.
For more tips on diabetes-friendly nutrition and fitness, visit mercy.com.
While there, you also can learn more about the endocrinology and primary care services available at Mercy Health, the release said.