if you’ve struggled to maintain a healthy lifestyle over the past couple of years, you’re not alone. during the covid-19 pandemic, the routines of many canadians – including those living with type 2 diabetes (t2d) – have been thrown out of balance.
a recent survey found that people living with t2d struggled to manage their diabetes over the past couple of years. many noted increased stress, less healthy eating, and reduced physical activity, which are all key components of overall diabetes management. this can be of particular concern due to the increased risk of cardiovascular disease associated with the condition, as people over the age of 40 with t2d may develop cardiovascular disease up to 15 years earlier than those without diabetes.
however, it’s never too late to change, improve, or start new lifestyle habits , and september is a great time to regroup and reassess these goals. in fact, nearly three quarters of all people surveyed said they plan on making healthy lifestyle changes to help manage their t2d and heart health, including becoming more active and eating healthier.
planning to make a lifestyle change is the first step. sticking to it can be a real challenge, but small adjustments can have a big impact on keeping on track and setting yourself up for success.
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registered dietitian shannon crocker stresses that canadians, including those living with t2d, don’t need to overhaul their entire diet all at once. “bite-sized shifts can really add up,” she says. “consider simple food swaps that can make your favourite dishes diabetes- and heart-health-friendly. it could be switching from white bread to whole grain bread, swapping potatoes for sweet potatoes, or replacing your sugary breakfast cereal with unsweetened muesli.”
focusing on healthy lifestyle changes
diet and lifestyle, along with treatments recommended by their healthcare professionals, are excellent areas of focus to help reduce the risk of cardiovascular events for those living with t2d.
“ nutrition is important for everyone, but it’s especially critical for those living with t2d,” says crocker. “the interconnection between t2d and heart health means keeping focus on both managing blood sugars and protecting your heart. the great news is that achievable goals, like being active and eating well, can help you to manage t2d and protect your heart at the same time.”
crocker emphasizes that a nutritious diet can, and should be delicious, “ people sometimes think that healthy eating will be boring or bland, but good foods have great flavour,” she says.
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crocker says heart-healthy and enjoyable eating starts with cooking more meals at home with whole, nutrient-rich, minimally processed foods. she recommends enjoying a variety of foods to get a wide array of nutrients, including:
crocker also recommends that people balance their meals and manage portion sizes to the right amount of food for you and include nutrients needed for good health. “fill half your plate with vegetables and fruit, a quarter with whole grains or starchy veggies like sweet potatoes, and the remaining quarter with nutrient-rich proteins,” she says. “that’s also how you can build your overall healthy eating pattern.”
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healthy meal planning made easy
eating healthy doesn’t need to be time-consuming and challenging. shannon crocker shares her top three tips for planning nutritious, heart-healthy meals:
rediscover the joy of food with delicious diabetes-friendly, heart-healthy recipes, grocery tips, and more at cart2table.ca.
this story was created by content works , healthing.ca’s commercial content division, on behalf of two of canada’s leading research-based pharmaceutical companies.