Pay attention to your blood glucose levels.
No matter the kind of diabetes you have, physical activity is going to be a major helping hand for a healthier you. It’s going to help you manage your weight, fight off complications of diabetes, and it might even make you feel better. However, there are some special considerations you have to make—particularly when starting a new exercise program.
Increasing your activity levels is going to increase the amount of energy your body uses. If you have type 2 diabetes, when you start working out your muscles are going to make sure they have enough glucose for energy, so the levels of glucose in your blood are going to go down. What’s more, since you’re insulin resistant, it’s important to note that resistance decreases while you’re working out. All of this means you want to find out how your body responds to exercise pretty quickly after you begin.
While exercise will help make it easier to manage diabetes and blood sugar levels—the impact of exercise on glucose levels can continue for up to a full day—you simply must know what to expect. This is especially true if you’re taking insulin. If you aren’t on insulin, checking your glucose levels before and after your workout is usually sufficient.
If you have type 1 diabetes, you’re at a much higher risk of triggering hypoglycemia with exercise. Of course, all of this depends on how long and how intensely you work out—as well as what your glucose level is before you start. Check your blood sugar before you get going, while you’re active, and after you’ve finished your workout. Just like with type 2 diabetes, glucose levels should decrease while you’re exercising. You might need to start your workout with a snack, and it’s a good idea to keep another on hand as well, if you need to raise your glucose levels in a hurry. Once you’ve gotten a routine down, you’ll begin to understand what you need to do to keep levels in normal range, but at first, keep a close eye on your blood sugar levels.
Did you know...
- A hearty laugh is good for the heart. Laughing can increase blood flow by 20%. Additionally, looking on the bright side can help you live longer. Studies have shown that a more optimistic outlook is linked to a healthier heart, lower blood pressure, and a lower risk for coronary artery disease.
- Are you currently or often tired? As contradictory as it may sound, one of the best things you can do is exercise! It gives you more energy by improving your blood flow and increasing your oxygen throughout your body. You don't need to do much; a brisk walk is all it takes!
- Need a quick cool down? Try drinking some hot liquid. It's true! As counterintuitive as it may seem, the heat from hot liquids will raise your body temperature. This will heat you up and cause you to sweat. The increased perspiration will wind up helping you feel cooler as it evaporates. Try it out!
- Just saying the words "thank you" can measurably improve your mood. Researchers can actually measure happiness and changes in brain structure when people practiced regular "grateful thinking." This included things like writing thank you notes, writing gratitude journal entries, mindfully counting their blessings, and thanking friends. It may be helpful in overcoming depression!
- Does your job make you stressed? We all know that stress is psychologically bad for you, but it also has an effect on…your allergies? A Harvard Medical School study has shown that stress causes your allergies to become worse because your body's defense response loses efficacy when repeatedly triggered by stress. Then, when you really need to physically fight something off, you're less able to!