Diabetes and Lifestyle Recommendations
- Lifestyle management is the most important step to controlling your diabetes
- Diabetes Canada, CHEP, and the American Diabetes Association have made the following general recommendations regarding diabetes
| Health Behavior Recommendations | |
| Diet |
Reduce daily salt intake to below 2000mg/day
Increase daily potassium intake to above 80mmol Make sure you diet isà A) High in: Fresh fruits and veggies B) Low in: Saturated fat and sodium |
| Physical Activity |
Remember, be FITT
F- Four to Seven days weekly I- Intensity should be moderate T- Time of 30 to 60 minutes T- Type should be cardiorespiratory Activity |
| Weight Loss |
Target a BMI of 18.5-24.9 km/m2
The recommended waist line for men is <102 cm and for women is <88cm |
| Alcohol consumption |
<14 drinks/week for men
<9 drinks/week for women |
| Tobacco consumption | Smoking cessation recommended |
- A common question is how to properly measure one’s waist
-
-
- The waist measure from the top of the hip bone and the tape measure should be just above or covering your belly button. The below picture illustrates the correct way to measure the waist
-
- Diet
- Dietary options are very important in diabetes management
- The Antigua and Barbuda food guide calls for a balanced diet where high sugar, starchy, and high fat foods are consumed in moderation
- Foods that are high in sugars (ex. soft drinks and fruit juices) or high carbohydrate meals can promote insulin resistance (see image below)
- Instead, Antiguans and Barbudans are encouraged to consume foods high in fibre, prepare balanced meals, and practice portion control
- Foods high in fibres include green leafy vegetables, bran products, nuts, and beans. It is generally recommended that fibre intake be 14g for every 1000 calories or 28 grams per day for the average Antiguan and Barbudan.
- Below is an example of portion control and balanced meal planning
- If you are having trouble designing your meal contact the ABDA or members of your healthcare team for assistance. In addition, try this tool from the American Diabetes Association: http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/
- If you also have hypertension, the Canadian Hypertension Education Program has released the following information on how certain diets and activities impact blood pressure
|
Intervention |
Systolic BP (mmHG) | Diastolic (mmHG) |
| DASH diet | -11.4 | -5.5 |
| Diet and weight control | -6.0 | -4.8 |
| Reduced salt/sodium intake | -5.4 | -2.8 |
| Relaxation therapies | -3.7 | -3.5 |
| Physical activity | -3.7 | -3.5 |
| Reduced alcohol intake (heavy drinker) | -3.4 | -3.4 |
- In addition to diet, remember that effective diabetes management includes adhering to medication schedules and being physically active (remember the FITT acronym).
-
Excellent Resources
American Diabetes Association – http://www.diabetes.org
Canadian Hypertension Education Program (CHEP) : www.hypertension.ca
Diabetes Canada – http://www.diabetes.ca