With National Diabetes Awareness Month in full swing, Mercy Health is emphasizing two of the most effective ways to manage diabetes — through diet and exercise, according to a news release.
Research shows a balanced diet and regular physical activity can significantly improve blood sugar control, enhance insulin sensitivity and reduce the risk of diabetes-related complications, the release said.
“Medication is important, but it’s only part of the picture. What you eat and how active you are play a huge role in managing diabetes,” said Dr. Midra Issa, a primary care physician at Mercy Health — Sheffield Primary Care, in the release. “Even small, consistent changes in daily habits can make a big difference for long-term health.”
A diabetes-friendly diet focuses on nutrient-dense, high-fiber foods that help prevent blood sugar spikes.
Experts recommend leafy greens that are low in carbs and packed with fiber.
Food like spinach and kale can help regulate glucose, the release said.
Berries, rich in antioxidants, have a lower impact on blood sugar than other fruits while whole grains like brown rice, quinoa and oats provide fiber to slow sugar absorption.
Avocados, nuts, and olive oil are healthy fats that help maintain steady blood sugar levels while lean proteins like chicken, fish, and eggs can keep you full without blood sugar spikes, the release said.
“Healthy eating isn’t just about adding good foods — it’s also about cutting back on the ones that can cause problems,” Issa said. “Sugary drinks, white bread and processed snacks can lead to spikes and make blood sugar harder to control over time.”
Meanwhile, physical activity is another powerful tool for blood sugar control and overall well-being.
Exercise helps by:
• Increasing insulin sensitivity — Cells become more responsive to insulin, lowering blood sugar levels.
• Burning glucose for energy — Movement helps the body use stored sugar efficiently.
• Reducing stress — Lower stress levels help prevent blood sugar spikes.
• Aiding weight management — Maintaining a healthy weight can prevent or delay Type 2 diabetes.
If you’re looking for ways to get moving more, try walking, strength training, yoga, cycling and swimming, the release said.
Just 30 minutes of exercise a day can help lower blood sugar, while building muscle also helps your body use glucose more effectively, according to the release.
For more tips on diabetes-friendly nutrition and fitness, visit mercy.com.
While there, you also can learn more about the endocrinology and primary care services available at Mercy Health, the release said.
