Suffering from diabetes can make doing sports a little more complicated, but that does not mean that it has to stop you from exercising or even reaching the top in your sport. In fact, engaging in some form of sports can be beneficial for a diabetic, because regular exercise improves a person’s insulin sensitivity. Steve Redgrave is a good example of the fact that diabetics can even reach the top level in sports. Four-time Olympic gold medalist Redgrave was diagnosed with type 2 diabetes and despite this, went on to win the fifth one in Sydney in the year 2000.
It should be kept in mind that different sports have different effects on the human body and also on its blood sugar levels. Speedy walking and jogging at a relatively low pace for a longer period of time will decrease the blood sugar, whereas sprinting and other high-intensity training can actually increase the levels.
Because both too low and too high levels of blood sugar can be a bad thing, it’s good to try to keep the levels in a good range. Generally, people who use insulin should try to keep the levels of their blood sugar between 5 and 11 mmol/l. People who suffer from type 2 diabetes can try to stay inside a tighter window than this in order to avoid sudden, unexpected problems.
Diabetes and football
Football is of course by far the most popular sport in the world today, so many people living with diabetes will be interested in how their condition affects their ability to play it. The good news is, playing football is possible even with diabetes, but you do have to monitor the condition to stay out of trouble.
The physicality of the game is a factor. Playing a little bit in the park with your friends should not cause any problems, but playing regularly will require some kind of a plan, especially if you play in a physically demanding role, for example as a midfielder who has to run the most during a game.
Playing more regularly, you should test your blood sugar levels before the game, at half-time and also after the match. This will help you find out how much your blood sugar fluctuates during the games, and whether it usually goes up or down. Learning how your body reacts to games and training will take some time, but it is important that you learn what kind of nutrition and how long before games works best for you. If you can feel your blood sugar dropping too much during a game, eating a glucose-rich snack is a good idea to prevent hypos, the condition where your blood sugar dips dangerously low.
Sometimes the problem can be the opposite, however. Scottish footballer Scott Allan who has type 1 diabetes, has said that for him, the blood sugar tends to go up during the games, and because of this, he has stopped eating chocolate bars before games. So the behaviour of the blood sugar during an activity like football that involves both high-intensity sprinting and more evenly paced jogging is really dependent on the person. The trick is to find out what works for you.
Diabetes and running
Running is another very popular activity these days. It can be very helpful for diabetics because it improves the body’s ability to use insulin. Because of this, running can be especially helpful for people suffering from type 2 diabetes. Unlike in team sports, in running you can also totally set your own pace and do whatever feels right for you, at whatever intensity level is the most beneficial.
To maximize your chances of not getting into trouble with hypos, you should always carry with you a sort of emergency pack of sugar, either high-sugar drinks or glucose tablets. Modern running tights have small pockets in them, so carrying tablets should not be too difficult. It’s also important to carry with you medical identification that tells emergency services that you are diabetic, just in case this is ever needed. Another good idea is to run with a partner who can help you if you get into trouble.
Always remember to drink enough so that you won’t get dehydrated, especially if the weather is hot and humid. This can happen especially easily if your blood sugar levels are too high before the beginning of the run. Because of this, it’s advisable not to eat too much right before setting out for your run. If the levels are low, however, it’s good to eat something, but after this, you should wait for your blood sugar levels to even out and stabilize before you start your run. A suitable blood sugar level before the start of the run is usually 7-10 mmol/l. If the level is lower than that, you should definitely eat something before going out.
