If possible, a person who has type 1 diabetes should talk to a health care professional about how to check for ketones in the blood before physical activity, especially if it is rigorous activity. If there are ketones, it is best to avoid the exercise and ask the health care provider how to lower ketone levels in order to do any physical activity. If there are no ketones, it is suggested that the person perform low-to-moderate physical activity.
Do muscle-strengthening exercises help women prevent type 2 diabetes?
Yes, according to a study conducted in 2014, women who do exercises that strengthen muscles seem to have a lower risk of developing type 2 diabetes.
The study included 100,000 women between ages 36 and 81.
The researchers found that women who practiced yoga, lifted weights, or did stretching or toning exercises had a lower risk of developing the disease than participants who did not perform muscle-strengthening exercises.
They also found that 60 minutes of muscle-strengthening exercises per week, along with 150 minutes of aerobic exercise such as running, walking, or cycling, had an even greater benefit.
EXERCISE WEAR AND DIABETES
Why should people with diabetes be careful when they buy shoes and sneakers?
It does pay, so to speak, for a person with diabetes to pay attention when shopping for shoes and sneakers.
This is because the feet are one of the weakest points in anyone with diabetes.
Many people with diabetes walk for exercise, so here are some shopping tips that may help.
For example, people can shop at the end of the day, when their feet are largest (the foot can be almost a half size larger by afternoon than in the morning).
If possible, they should have their feet measured in order to obtain the best shoe size and fit.
They should wear the socks they wear while exercising or walking, and when trying on a shoe, make sure there is plenty of room (experts say at least a finger’s width) beyond the end of the toes (and measure while standing, not sitting).
Not all shoes that are good for a person with diabetes will be stylish or trendy.
But footwear that fits usually means fewer problems with the person’s feet.
That is why most health care professionals, especially those who deal with foot care, agree that when it comes to diabetes and a person’s feet, it is better to have function over style.
When should a person replace his or her walking shoes?
In general, it is recommended to replace walking shoes every 500 to 700 miles (although this number varies depending on the organization recommending shoe replacements) in order to keep a person’s feet, ankles, knees, and lower back healthy and free of injury.
Of course, most people don’t count how many miles they travel in a pair of walking shoes or sneakers.
So the rule of thumb is that if the heel shows wear, or the upper part of the shoe looks as if it has been pushed to one side, or if, of course, the shoe’s seam is ripped or the upper part of the shoe is falling apart, then it is time to get new walking shoes.
People with diabetes should look for two pairs of walking shoes to keep on hand, not just one.
That way, if the shoes become wet, they can use the dry shoes.
Wet shoes often cause blisters and can promote or exacerbate athlete’s foot, both of which are dangerous for a person who has diabetes. (For more about feet, blisters, and athlete’s foot and the diabetic, see the chapters “How Diabetes Affects Bones, Joints, Muscles, Teeth, and Skin” and “How Diabetes Affects the Nervous System.”)
Why are socks so important to a person with diabetes who exercises?
For most people with diabetes, type 1, type 2, and other types, exercise is an important part of their daily routine, especially to help manage weight and control glucose levels.
Whether it is walking, hiking, or lifting weights at a gym, finding the right socks for exercise is especially important for people with diabetes.
The major reason is that the feet can experience nerve damage (neuropathy), a problem for an estimated 50 percent of all people with diabetes.
This causes a loss of sensation in the feet, meaning that a blister or wound will not be noticed until it worsens.
Thus, health care professionals offer the following tips for socks for people with diabetes (see below for shoe recommendations):
Believe it or not, even getting the right kind of socks can be important when you are exercising. Padded, good-fitting socks made for diabetics are the best choice.
• Get a fitted pair, not shapeless tube socks that can bunch up and cause chafing and blisters. The best fabric for socks is acrylic; the fibers wick sweat away from the feet and keep them drier than do cotton socks. This means the person will have fewer blisters and foot infections.
• Find socks that are specifically for people who have diabetes. Some hints about the best types of socks can be found on the American Podiatric Medical Association website at www.apma.org .
• Try to get padded socks but not so padded that there is little room for the foot. A too-tight fit in the shoe can cause foot blisters and infections. And make sure the tops of the socks are not too tight, as they may restrict the blood flow to the legs and feet.
Why are shoes so important to a person with diabetes who exercises?
Because exercise is an important part of the daily routine for most people with diabetes, having the right shoes becomes very important.
Whether it is walking, hiking, or lifting weights at a gym, finding the right shoes can be the most important part of the exercise.
This is because the feet can experience nerve damage (neuropathy), causing a loss of sensation in the feet.
If the shoes do not fit, then a blister may not be noticed.
Thus, many health care professionals offer the following tips for finding the best shoes for people with diabetes (see above for sock recommendations):
• Try visiting a local, more personal, specialty shoe store where the staff would know more about the best shoes (including for a person with diabetes) and would offer more personal attention.
• The best time to shop for shoes is at the end of the day. This is because a person’s feet swell throughout the day and are the largest toward evening. Shopping toward day’s end will help one choose the correct size.
• Many people’s feet are not the same size. If so, see whether the shoe store staff can suggest ways to make both shoes fit correctly, without chafing or causing blisters.
• Look for shoes that are comfortable almost immediately, with no pinching or pressure. The shoes should also be well padded and should not rub the foot. Also look for a large toe box, or the front of the shoe, so the toes can wiggle easily but without so much room that the foot slips around (that can cause chafing).
• Unfortunately, not all of the best shoes for a person with diabetes will be trendy or showy. High heels, for instance, can injure women’s feet.
• Finally, don’t be afraid to replace walking/exercise shoes regularly. It is suggested that most walkers buy new shoes every 500 to 700 miles, which translates to about every six months to a year if a person walks two miles five times a week.
The Handy Diabetes Answer Book
DIABETES AND NUTRITION
DIABETES AND NUTRITION
Why is nutrition important?
The nutrients that people take into their body (what they eat) have a major effect on how much they weigh, their health, and their likelihood of developing a chronic disease or not.
Overall, there is no one set of nutritional requirements for human health.
Such requirements vary from person to person and depend on many factors, including age, size, gender, and health conditions.
For example, the nutritional requirements of a person with type 1 diabetes versus a person without diabetes can be very different.
Why are nutrients important to humans?
Nutrients are so important to humans because they are the compounds that help the body to survive and remain healthy. Not all nutrients are the same, either, and they range from vitamins and minerals to non-nutrients, such as water, with each one affecting the body in certain ways. Foods contain these chemical substances that provide the body with heat and energy, help to grow and repair the body’s cells and tissues, and aid in regulating the body’s overall processes.
Does any single food supply all the nutrients humans need?
Although there are claims to the contrary, no single food can supply all the nutrients in the amounts humans need to survive. For example, lemons may supply vitamin C, but they have no calcium. This is why dietitians recommend a balanced diet of foods that contain most of the body’s daily nutrient needs. Or if a person has diabetes, the dieti tian would recommend foods that would help keep the person’s blood glucose levels more stable.
What are the six essential nutrients that cannot be synthesized by the human body?
The six important nutrients are familiar to most people.
They are carbohydrates, fats (lipids), proteins, vitamins, minerals, and water.
Each has a specific function and relationship to the body, and not one of these nutrients can act independently of the others.
In addition, scientists now know that each nutrient is equally valuable for human health.
Thus, although factors can alter the amounts of nutrients people ingest (depending on such things as age, body volume, gender, health, and lifestyle), deficiencies in any of these nutrients can lead to an imbalance in the body.
Is there a connection between nutrition and diabetes?
Yes, there is a connection between diabetes and nutrition, especially in that a person should pay close attention to nutrition if he or she has diabetes!
Although the tendency to develop diabetes (type 1, but especially type 2) seems to be associated with heredity, pregnancy (gestational diabetes, which often disappears after the baby is born), surgery, or physical and emotional stress, one of the biggest reasons (especially for type 2 diabetes) is obesity.
In the majority of cases, prediabetes (and eventually diabetes) occurs when a person is overweight or obese due to bad eating habits, including too many foods rich in fats, salts, and sugars.
In fact, many people who are prediabetic, or who are at a higher risk of developing type 2 diabetes, have been known to reverse or slow down the development of the disease by weight control, proper nutrition, and exercise. (For more about connections between obesity and diabetes, see the chapter “Diabetes and Obesity.”)
NUTRITION HELP FOR PEOPLE WITH DIABETES
What is the difference between a dietitian and a nutritionist?
People often mistakenly use the terms dietitian and nutritionist interchangeably, and although they are related in some ways, it is the level of education and qualifications that separate the two professions.
Dietitians must have a certain level of education and registration.
A nutritionist is free from government regulations, although some states require nutritionists to obtain an occupational license from a Board of Nutrition.
Other states require no qualifications, and a person can practice without any previous education, training, or work experience.