3 expert tips to manage diabetes

Managing diabetes is an everyday task, and it can feel like a lot to remember. Use this guide to the most important things you should know.

Tip 1: Lift a little
Exercise is good for everyone, but especially for people with diabetes. “Exercise on a regular basis may help lower blood glucose levels and your A1C,” says Jessica Matthews, a personal trainer and assistant professor of exercise science at San Diego Miramar College. “There are the traditional benefits of weight control, lower blood pressure, a healthier heart, and a better mood,” she says.

People with diabetes should include resistance training in their fitness plan, such as using light weights or resistance bands, and doing body-weight exercises. Twice a week, repeat each move 8 to 12 times. Work up to 2 to 3 sets. Monitor your glucose levels before and after your workout.

Tip 2: Have healthy carbs
“Carbohydrates are an important part of a healthy diet,” says Martin Abrahamson, M.D., of the Joslin Diabetes Center in Boston. “Whole grain breads and whole wheat pasta can be good for you. They provide fuel for energy and some key nutrients. What is important is that you watch your portions of these foods,” he says. Limit them to one-fourth of your plate.

Half the plate should be non-starchy vegetables, such as broccoli, carrots, cauliflower, tomatoes, and greens. The American Diabetes Association recommends 45 to 60 grams of carbs per meal, but ask your doctor what’s right for you. When you do eat carbs, go for ones rich in nutrients such as beans, legumes, and fruit.

Tip 3: Manage your condition
“Focus on some key things to prevent diabetes from becoming a more serious issue,” Dr. Abrahamson says. Make these steps part of your self-care routine:

• Check your blood sugar regularly, as recommended by your doctor
• Take your medication as directed
• See your doctor every 3 to 6 months
• Get your A1C test twice a year
• Exercise at least 150 minutes per week
• Maintain a healthy weight