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Staying Healthy with Diabetes

In the final segment of our Diabetes Awareness Month series, we are discussing ways that you and your loved ones can stay healthy and reduce your risk of complications from Type 1 and type 2 diabetes.

According to Diabetes Canada, important first steps in your wellness journey in diabetes care are to eat according to a healthy meal plan, increase your physical activity, and learn as much about diabetes as you can. These action steps are key to keeping your blood pressure and blood sugar on target and helping you avoid any complications from diabetes.

In an effort to reduce risks, consider the suggestions in the chart below and ensure that you speak with your doctor and healthcare team regularly to monitor and update medications and lifestyle changes.



Goals & Targets

Blood Sugar

Doctor may prescribe pills and/or insulin in addition to eating healthy and being physically active.

Individual targets may differ. A blood glucose monitor will help you track your blood sugar levels.

Blood Pressure

Changing your diet and exercise habits and/or taking medication will assist in keeping your blood pressure low.

Below 130/80 mm Hg


Healthy eating and daily exercise routines in addition to medication may help keep your cholesterol levels under control.

LDL: below 2.0 mmol/L

Healthy Eating

Following a diabetes-friendly diet, such as the Mediterranean diet or low-glycemic index foods.

Eat according to a healthy plan, such as the Mediterranean diet, Canada's Food Guide, etc.

Physical Activity

Following an aerobic and resistance exercise routine can lead to weight management, improved mood, and reduce risks.

Aerobic Activity: at least 150 minutes a week of moderate to vigorous intensity.

Resistance Training: 2 - 3 days a week (speak to your doctor first!)


Losing weight by adopting a healthy eating habit and increasing your physical activity will help to control blood sugar, blood pressure, and blood fat levels.

Individual targets may vary. Speak to your doctor for your health range.

Eye Disease

Visit your eye care specialist regularly to check for any changes or signs of eye disease.

Yearly exam or more if needed (changes and signs are noticed)

Foot Care

Reduce your risk of infection by checking for