Diabetes and Exercise

                                                                                         

Exercise is next. Exercise not only helps you to feel good about your-self, but, when done on a daily or every-other-day basis, it can decrease depression, increase the pain threshold, and improve cardio­vascular strength. To be effective as a form of stress management, the exercise must be participated in for 20 to 30 minutes daily or every other day. When you are mentally tired, exercise will act as a stimulant. When you want to be more creative and more organized, exercise will stimulate these attributes. Too much exercise, or exercise performed when the body is in a stressed state (that is, with blood-sugar levels of 250 mg/dl [14 mmol] or greater, or during illness), will only lead to a stressed state or will aggravate the existing stressed state.

Exercising wisely can aid in decreasing the physical stress responses of the body. Be sure that food and/or nutrients are timed and are in the proper amounts to give you the best support.

Nutrition is perhaps one of the most important anti-stressors available. Good nutrition is really very subtle in its actions. Just as with diabetes, outwardly you may not be aware of any difference, but inwardly the body is responding differently. As you become more aware of the impact of nutrition on your body, you will notice changes in skin tone, a sense of alertness, less bloating or other intestinal problems, and so forth. For stress management, you need to think not only about how much you eat but also about what you eat, when you eat, and how fast you eat.

As with earlier advice on nutrition, most of the directions for nutrition related to stress management apply to the nondiabetic person as well.

How is nutrition useful as an antistressor? Eating the appropriate amount for the activity or for growth and development is helpful. An overloaded stomach leads to sluggish thinking and sluggish activity. The composition of the food determines the nutritional status of the body. Purposefully planning to replace nutrients that have been used or to take in the right nutrients at the right time leads to better health. Eating at erratic times can throw the body out of balance, not only in terms of the digestive functions but also in terms of the action time of medication taken to control blood-glucose levels. Sweets are empty calories and don't make you feel good. And too much of any one food-whether it is sweets, high fiber, or anything else can throw your body out of balance and result in some organic effects.

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