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Experimenting With Exercise To Reduce Sugar Levels

andyR57

andyR57

Active Member
Messages
34
Location
Mansfield, UK
Type of diabetes
Prediabetes
Treatment type
Diet only
I am really confused. I am prediabetic [but only just right on the margin]. I have been taking readings for about 3 months or so and getting variable readings on different days from exactly the same meals - sometimes very high [9-11] and other times lowish [less than 5.5]. I realise mood, state of health etc all influence it so have not been worried just bemused. My Fasting readings are always high [between 5.8 - 6.4]. I am working on the basis my readings should be: Fasting <5.5; 1 Hour after 1st bite <7.8; 2 hrs after 1st bite <6.8. Since my Fasting readings are high I have started exercising and experimenting with exercise to get my sugars down fast after a high carb meal. So today for Breakfast had 2 Oatibix and chopped Nuts: after 40 minutes my reading was 6.8, did 20 minutes aerobics, took my reading again [1 hr reading] and was 5.2. Great so did not bother with a 2 hour reading! For lunch had high carbs - 2 Fruit teacakes, a wedge of Crusty bread and a Banana. I have had teacakes and Banana many times before without problems. Today after 40 minutes 19.8 - never before have I had a reading so high - was really shocked. Anyway did 20 minutes aerobics and reading was 5.2. Bit dubious so retook it and it was 5.5. Waited 1 hour and took again [2 hr reading] and 8.2 despite having nothing to eat or drink. Waited 20 minutes and 8.8. Anyone got any idea what is going on - really confused. Any advise appreciated. Thanks in advance.
 
Basically you should cut down on the carbs, oatibix, teacakes etc are very high carb. As to the excercise, for some people moderate excercise really helps with blood glucose levels, however, you should not imo rely on excercise alone to control your levels. And for the odd few people aerobic excercise can actually raise their levels. At the beginning it's all trial and error but it will come right in the end, keep testing to see what works for you.
 
I've been exercising since I was diagnosed. Every other day for 40 minutes in the gym and I walk about 4 miles per day with the dogs. I take readings before and two hours after meals and I've noticed the following:

On the days I exercise I seem to handle carbs much better. Now I generally do quite low carb but as a family we'll occasionally have a meal out so burger or chips gets eaten. On days I don't exercise I get spikes of 3-4 for these types of food but on a gym day I get a raise of around 2 or less.

Definitely dependant on the individual but worth experimenting with. No substitute for simply cutting out the carbs though.
 
Hi @andyR57,
As a Type 1 diabetic, vigorous exercise sends my BSL up as the adrenaline release mobilises glucose stored in my liver. The blood sugar lowering effect shows up 6 hours + after completing exercise.
To reduce/avoid the rise after exercise I tend to do less vigorous, more moderate exercise like walking ( but not where I could
be chased by dogs !!!). I know that exercise also helps improve the sensitivity to insulin but again that is from some hours after exercise and might have an effect for 24 hours or so.
as others have said, foods that raise your BSL quickly are best avoided.
If you look up mendosa.com, there are lists of foods rated according to how quickly they raise blood sugars ( Glycaemic Index , GI) and by the concentration or density of sugar in food by weight (Glucose Loading, GL) ideal foods tend to be GI < 50 and GL <10). Of course these measurements are for these foods eaten in isolation. When a food is mixed with other foods this will modify the GI values. You may note that full fat ice cream has a lower (slower absorption of sugar) rate or GI than the same weight of low-fat icecream, because the fat slows absorption. So sometimes people will add a bit of olive oil or other oil etc to food to slow its absorption. Carrots have a high GI value and so eaten in a meal with some fat and protein is a better way to eat them. And avoid carrot juice !!
Best Wishes.
 
I keep reading articles and postings on this forum about reducing Carbs but this is a problem for me I think. I have reduced carbs- not a lot- but after a low carb meal exercise becomes a major problem for me. Twice now in the last 10 days whilst doing aerobic exercise [about 10 minutes in] following a low carb meal , I start feeling really weird. The first time it happened I took my blood sugar and it was 3.5/ rechecked and it was 3.2 so had some milk to raise blood sugars quickly and after 15 minutes it was 5.7. Today it happened again but this time 2.9/recheck 2.6 and 15 minutes later after milk and some chocolate 4.7. It is really worrying me. I had for lunch 2 hours earlier of 3 slices wholemeal bread, 2 eggs and a banana and so would have thought my sugars would not have been too low before exercising [but did not check and perhaps I need to].

The first time it happened I cut my 30 minute aerobic session into two 15 minutes sessions 4 hours apart and I thought that was it cured. I never have a problem with the morning session.

To be honest I am really confused - on the one hand I want to exercise and I have been told by many this is the route to avoid diabetes. Equally everyone says reduce carbs but doing this and exercising is lowering my blood sugar too much. It seems a nonsense for me to have to increase blood sugars before exercising so that I can exercise to bring blood sugars down - although I accept I would at least be having the benefits of exercise/fitness. The only alternative I can see is to have an oat based cereal for breakfast and then exercise and/or exercise later in the day after a high carb meal.

The only other fator is that on both occassions it has been 2 hours after a low carb meal and it has been a very hot day - so is the heat a factor perhaps?

Any advice/ suggestions much appreciated.
 
Hi @andyR57,
Could you perhaps recount your diagnosis, pre-diabetes ? and any medications you are prescribed ?
And what sort of bsl readings do you have 2 hours after a low carb meal and then 3 hours after, compared to the same timings after a larger carb meal?
Hopefully that might help to give a better idea what is happening.
Of course this is to gather information which you can discuss with your nurse/doctor.
 
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