No problem to stay in balance

A healthy weight prevents many health problems. That goes for everyone, but especially for people with diabetes. With obesity, insulin is less effective because the body becomes less sensitive to insulin. In obese people, losing weight helps to normalise their high blood sugar levels. Achieving a healthy body weight is sometimes enough to return to normal blood glucose levels! If you notice that you are overweight, you should consult with a dietitian to determine your appropriate weight. 

Move 
Exercises such as walking, cycling, walking your dog, taking the stairs in stead of the elevator, or digging in the garden, help to maintain a healthy weight and fitness level. Exercise also promotes blood circulation and strengthens your heart, diminishing your risk of heart disease and strokes. 

Nutrition 
Previously, people with diabetes were put on a strict sugar-free diet. That is no longer necessary, but good nutrition and regular meals, are very important. 
Different types of food affect your blood sugar levels. Good nutrition consists of a varied diet, not too much fat, sugar and salt. Many high-fibre foods such as legumes, brown bread, fruit and vegetables, are very healthy. 

A few tips on healthy eating: 
• If you are thirsty, drink water or herbal tea 
• Eat at regular intervals
• Avoid food with high fat or sugar content
• Eat lots of vegetables 
• Use low-fat dairy 
• Moderate use of alcohol

Regularity 
A balance between blood sugar and insulin is important, so eat regularly throughout the day. This means: three main meals (breakfast, lunch and dinner) and possibly, a morning, afternoon and evening snack. As a snack, you should choose healthy alternatives such as fruit or a cracker; skipping meals is not wise. 
By eating at more or less fixed times throughout the day, glucose gets released gradually into the body. Blood glucose remains constant, and the ratio of insulin and glucose remains in balance. Ask your dietitian for advice on what is best for you. 

Alcohol 
Alcohol is considered a poison by your body, and all efforts are made to excrete it. The greatest impact is seen in those who drink heavily on a frequent basis. Heavy drinkers deplete their glycogen stores within a few hours when their diet does not provide a sufficient amount of carbohydrates. Over time, excessive alcohol consumption can decrease insulin's effectiveness, resulting in high blood sugar levels.