Hong Kong movie star Man Tsz-leung's experience with diabetes showcases common challenges faced by individuals with the condition, particularly in terms of diet control and exercise. Here, we explore how to maintain a balanced diet without constant hunger, engage in safe and effective exercise, and reduce stress levels for improved diabetes management.
Dietary Management: Eat Adequately, Not Excessively
Contrary to Man Tsz-leung's extreme restriction to just three mouthfuls of rice per meal, a balanced and adequate diet is essential for diabetes control. The key principles are:
- Reasonable energy control: Calculate daily energy needs based on ideal body weight (height [cm] - 105) × energy requirement per kg of body weight.
- Proper macronutrient distribution: Carbohydrates should provide 50%-60% of total daily energy, ensuring a steady supply of glucose while avoiding sharp fluctuations. Focus on low-fat, high-fiber, and nutrient-dense foods like whole grains, vegetables, legumes, potatoes, and fruits.
- Regular meals and snacks: Distribute carbohydrate intake evenly throughout the day to minimize blood sugar spikes and maintain satiety.
Exercise: Safe and Effective for Blood Sugar Control
Regular exercise is crucial for diabetes management, improving insulin sensitivity, blood sugar control, and overall health. To exercise safely and effectively:
- Frequency and duration: Aim for at least 150 minutes per week, spread across 5 days, with each session lasting 30 minutes or more. Even short bursts of activity (e.g., 10 minutes daily) can be beneficial if the full recommendation is challenging.
- Timing and blood sugar monitoring: Exercise 1 hour after meals to avoid hypoglycemia. Monitor blood sugar before, during, and after exercise, adjusting accordingly. Avoid exercising on an empty stomach.
- Insulin injection considerations: Inject insulin into the abdomen rather than limbs to minimize the impact of exercise on insulin absorption and reduce the risk of hypoglycemia.
Reducing Stress for Improved Diabetes Management
While addressing dietary and exercise misconceptions, it is equally vital to tackle psychological stress:
- Maintain an optimistic attitude: Embrace a positive outlook on life, accepting the reality of the disease to alleviate anxiety and distress.
- Communicate with others: Share your concerns and challenges with loved ones, seeking their support and advice to alleviate stress.
- Exercise for stress relief: Regular physical activity not only benefits diabetes control but also helps alleviate psychological stress and promotes overall well-being.
- Distract and cultivate hobbies: Shift focus away from the disease by engaging in hobbies and healthy routines, boosting self-confidence and reducing stress.
- Participate in social activities: Join diabetes support groups or events to learn from others, share experiences, and alleviate stress through social connections.
By adopting these strategies for diet, exercise, and stress management, individuals with diabetes can better navigate the challenges of the condition, maintain optimal blood sugar control, and enjoy a higher quality of life.