Contents:
- Medical Video: Sugar: The Bitter Truth
- What happens to the body of a person with diabetes while exercising?
- Tips for maintaining normal blood sugar while exercising for people with diabetes
- 1. Monitor blood sugar levels
- 2. Take care of your diet
- 3. Prepare snacks and drinking water
- 4. Inject insulin
- 5. Bring personal medicine
- 6. Control yourself
- 7. Tell colleagues and coaches about your condition
Medical Video: Sugar: The Bitter Truth
Who said people with diabetes should not exercise? Of course you can, as long as it's not arbitrary and according to the rules. For that, before exercising you need to know what needs to be considered so that the body stays healthy to maintain normal blood sugar during activities.
What happens to the body of a person with diabetes while exercising?
For people with diabetes, maintaining normal blood sugar while exercising is a must. When exercising, muscles need more energy so that the body releases sugar reserves in the body. Meanwhile, the release of sugar requires insulin.
In people with diabetes, insulin work is disrupted or insufficient so that it inhibits glucose release. As a result, glucose stays in the blood and can cause high blood sugar levels or hyperglycemia.
Not only raising, the need for glucose is quite a lot while exercising can also reduce blood sugar levels. Blood sugar that is too low or hypoglycemia can occur if a person lacks food or fasts, or the body uses all stored sugar so that nothing else is released as glucose when the muscle needs it.
In addition, the lack of insulin to help release sugar in the blood can also cause the body to use fat as fuel. When the body burns fat for fuel, substances called ketones will also be produced. Unfortunately, people with diabetes should not exercise if they have high ketone levels because it can make him fall ill. For these reasons, maintaining normal blood sugar while exercising is very important for people with diabetes.
Tips for maintaining normal blood sugar while exercising for people with diabetes
To maintain normal blood sugar so that sports activities continue to run well, you need to follow the following tips, namely:
1. Monitor blood sugar levels
The first thing you need to do before exercising is to check your blood sugar level. Do not start sports before your blood sugar level reaches 70 mg / dL or is above 250 mg / dL.
If your blood sugar before exercising is low and doesn't rise too, eat healthy snacks that can increase blood sugar levels. Foods that contain carbohydrates are the right choice to increase your blood sugar. Look for a practical snack but it can still make you full longer but not suddenly raise blood sugar levels.
Don't forget to continue to monitor blood sugar levels during and after exercise to avoid blood sugar levels that jump or drop dramatically.
2. Take care of your diet
Try to eat six small meals throughout the day that contain good carbohydrates, protein and fat. This method will help keep your blood sugar levels stable during sports.
Also, avoid foods high in sugar and fat before exercising. Because the fatty food will actually inhibit the absorption of sugar by the body. Consult your doctor to ask for the right meal plan so that you have enough energy both before, during and after exercising.
3. Prepare snacks and drinking water
Preparing snacks and drinking water while exercising is very important for people with diabetes. This snack is very useful for raising blood sugar if in the middle of the sport the levels drop dramatically.
Snack made from soybean soybeans can be the right choice for snacks to carry. Because, soybeans include foods with a low glycemic index containing carbohydrates, fiber, and protein. Foods with a low glycemic index do not raise blood sugar levels suddenly so it is safe for people with diabetes.
In addition, the fiber contained in soybeans also helps make you full longer. Don't forget to prepare water to prevent dehydration during exercise.
4. Inject insulin
Before exercising, use insulin with the right dosage using injections or pumps. If you use an insulin pump, make sure your exercise activities are not disturbed.
Meanwhile, if you use injectable insulin try not to inject active parts of the body used to exercise such as feet. This is because insulin will be absorbed too quickly. As a result, blood sugar can drop dramatically in a very fast time.
Therefore, always consult with your doctor to adjust the dosage and how to use it right before exercising.
5. Bring personal medicine
If you exercise away from home, then don't forget to bring all your personal needs such as medicines and all your diabetes care. Pack in a special bag so that it will be easy to find when needed.
6. Control yourself
To be able to exercise safely, exercise according to your abilities. Don't hesitate to stop exercising or take a break if the body gives signals such as dizziness, weakness, and others. Don't force yourself to stay active when you feel tired. Take out the food and beverage supplies that you carry and consume if needed.
In addition, check your blood sugar level. If the number is below 100 mg / dL or is above 250 mg / dL, then immediately finish your physical activity because it can harm the body.
7. Tell colleagues and coaches about your condition
Try to exercise with your closest colleagues. Make sure they know your condition. So if something happens you are not alone and can ask for help. Especially if you are in a sports program that is quite intense, do not hide your health condition from the coach. This is so that he can adjust the portion of training with your health condition.
In addition, this method is also done so that the trainer or personal traineralso know the things you need to do before, during, and after exercising.
