Mercy Health Encourages Diet & Exercise as Key Strategies for Managing Diabetes

MAINEVILLE, OH -- 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. Research shows that a balanced diet and regular physical activity can significantly improve blood sugar control, enhance insulin sensitivity, and reduce the risk of diabetes-related complications.

"Managing diabetes isn’t just about medication. What you eat and how much you move are equally important," said Catherine Weathers, APRN-CNP. "By making small, sustainable lifestyle changes, individuals can take control of their health and reduce the long-term impact of diabetes."

A diabetes-friendly diet emphasizes nutrient-dense, high-fiber foods to help prevent blood sugar spikes. Experts recommend leafy greens that are low in carbs and packed with fiber. Foods like spinach and kale can help regulate blood sugar. 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.

“It’s not just about adding healthy foods to your diet. It’s also about trying to reduce the number of foods you eat that can lead to rapid blood sugar spikes. Things like sugary drinks, white bread, fried foods, and processed snacks can contribute to insulin resistance over time,” advised Weathers.

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. Just 30 minutes of exercise a day can help lower blood sugar, while building muscle also helps your body use glucose more effectively.

For more tips on diabetes-friendly nutrition and fitness, visit mercy.com. While there, you can also learn more about the endocrinology and primary care services available at Mercy Health.

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