Help Control Type 2 Diabetes With Exercise

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1 Help Control Type 2 Diabetes With Exercise Do you feel like your blood sugar just won t budge? You ve been eating well and taking your medicine as directed. But you can t seem to get your levels as low as your doctor wants. You may be missing a crucial piece in your diabetes care plan: exercise. How exercise may help diabetes If you have type 2 diabetes, your body either doesn t make enough insulin or it can t use the insulin it makes. Insulin helps the body move sugar to where it s supposed to go the cells instead of lingering in the blood. Exercise may help your body respond better to insulin. So when you work out regularly, it may take less insulin to keep your blood sugar levels in the normal range. Better blood sugar control doesn t end when the treadmill stops. Your body reaps health benefits during your workout and for several hours after. Over time, exercise may even help people with type 2 diabetes reverse their resistance to insulin. More health benefits Being active has many perks beyond better blood sugar control. It may help lower the risk for diabetes complications, such as heart and kidney disease and nerve and eye damage. And regular exercise may lead to: Lower blood pressure Better cholesterol levels Improved circulation Weight loss (if you re overweight) Reduced stress More energy A stronger heart, muscles and bones It may be dangerous to exercise if your blood sugar is too low or too high. So ask your doctor if you need to test your blood sugar before, during or after your workout and what your levels should be. Getting started Thinking about stepping up your fitness routine? Talk with your doctor before significantly increasing your activity level. Ask about the amounts and types of activities that may be best for you. And consider these tips: Start slowly. Gradually increase the amount of time and intensity of your workouts. You might begin with 10 minutes at a time and build from there. Find an activity you enjoy. How about biking, dancing or hiking? Wear comfortable, well-fitting shoes to reduce the risk of foot problems. And check your feet after each workout. If you notice any sores or blisters, let your doctor know. Drink water before, during and after being active to help prevent dehydration.

2 What to do next Find more tips and tools to help you take charge of type 2 diabetes. Download Your Diabetes Toolkit at uhc.com/diabetes-toolkit. The information provided here is for general informational purposes only and is not intended to be nor should be construed as medical or other advice. Talk to an appropriate health care professional to determine what may be right for you. Diabetes and a Healthy Pregnancy If you ve been diagnosed with diabetes and hope to have a baby someday, an important step is getting control of your condition first. Whether you have type 1 or type 2 diabetes, you may greatly increase your chance of a normal pregnancy if you manage your blood sugar and get good medical care. Before you get pregnant Uncontrolled high blood sugar can raise the risk of pregnancy complications, such as miscarriage. It can also cause problems like birth defects or premature birth.* Often, women don t know they re pregnant until a few weeks after a baby is conceived. High blood sugar during these crucial early weeks can damage the baby s heart, brain and spine.** This is why planning for a baby is so important. The American Diabetes Association says it s a good idea to have good blood sugar control for at least three to six months before you get pregnant. If you re thinking about getting pregnant, consider taking these steps: See your doctor. Tell your doctor you are planning a pregnancy. And discuss whether you need to make changes to your treatment plan. Ask about your target blood sugar range. You may need to test your blood sugar more often than you do now. Your doctor can tell you when and how often you should test and what your goals should be. Ask if you need to see any specialists. You may need a doctor who specializes in high-risk pregnancies, for instance.or you may want to work with a registered dietitian or diabetes educator. Ask about exercise. Talk with your doctor about what types and amounts of activity are safe for you before and during pregnancy. Make sure your vaccines are up to date. This includes an annual flu shot. See your eye doctor. Pregnancy can raise your risk for eye problems or make existing problems worse. Once you re expecting It is important to go for regular prenatal checkups while you are pregnant. Call your doctor right away if you notice any unusual symptoms that may be related to diabetes. Pregnancy can make it harder to manage your blood sugar. Continue to check it regularly. And talk with your doctor about any concerns. Be sure to mention if you are struggling to stay in your target ranges. Also ask how to treat low blood sugar while you re pregnant. Your treatment plan may need to change during pregnancy. So talk with your doctor about: What medicines you should take How much weight you should gain Changes you should make to your meal or exercise plans After the baby arrives Your blood sugar could fluctuate in the first few weeks. Your body is working to adjust and recover. Breastfeeding can also affect your blood sugar. Talk with your doctor about any changes to your treatment plan that you may need in this new stage.

3 What to do next Enroll in the Healthy Pregnancy Program to get personalized support through each stage of your pregnancy. Go to healthy-pregnancy.com. *Sources: American Diabetes Association; National Institute of Diabetes and Digestive and Kidney Diseases **Source: National Institute of Diabetes and Digestive and Kidney Diseases The information provided here is for general informational purposes only and is not intended to be nor should be construed as medical or other advice. Talk to an appropriate health care professional to determine what may be right for you. Stress-This is a great resource from The Anxiety and Depression Association of America,

4 Whittle Away Calories A Little Here and There The formula for weight loss sounds simple: You need to burn more calories than you take in. That usually means moving more and eating less.* But does the thought of cutting back on what you eat leave you, well hungry? Here s a secret: You may not have to do anything drastic. Consider this three-step, no-diet, no-denial approach. It may help you shave calories on your way to weight-control success: Step 1: Examine and plan Play detective. Record what you eat and drink every day for about a week in a food diary. You can make your own or use an app. Then look over your entries and note essentials and extras. Essentials are foods that give your body energy and nutrients. These are healthy items such as fruits, veggies, whole grains, low-fat dairy products and lean sources of protein. Extras are often sugary or fatty foods with few nutrients. You don t have to give up these treats entirely. But ask yourself how you might cut back. Rethink how you eat. Do you finish your child s leftovers? Nibble nonstop at work? Overindulge when you re stressed? Try to identify times you eat when you re not truly hungry. Think of ways you can switch up your behavior. Maybe that means having the kids clear the table, packing nutritious bites in small portions for work or making a cup of tea when you feel tension rising. Shop smart. Head to the grocery store with a list of healthy foods in hand. And don t go in hungry. Shop after a meal or hearty snack, when goodies are less likely to tempt you. Step 2: Trim at the table Downsize dishes. Dish up on small plates and bowls. You ll still feel like you re getting plenty. But the portions will stay modest. This trick can work for beverages too. Savor the flavor. Enjoy every bite and eat slowly. It gives your mind time to get the message that your stomach is full. Step 3: Be a savvy snacker Tap into water. Drink up throughout the day. Quenching your thirst first may help take the edge off hunger. Ready yourself for snack attacks. You don t have to give up between-meal munchies. Just have healthy options on hand, such as whole fruit, fresh veggies, or plain popcorn with a little garlic powder or your favorite salt-free seasoning. Unpack your bags. Do you sometimes eat straight from a package of crackers, nuts or chips? Even if you make a healthy choice, it s easy to lose track of how much you ve had. So serve yourself a small portion and put the package away. Or pack up single servings in small baggies or containers that you can grab on the go. What to do next Discover delicious and good-for-you recipes at uhc.com/healthy-recipes. *For general good health, most people should aim for at least 2.5 hours of moderate-intensity physical activity a week. But to lose pounds or maintain a weight loss, you may need more. Ask your doctor what your goals should be. For safety s sake, talk with your doctor before significantly increasing your activity level.

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