Building Healthy Habits: Supporting Your Child with Diabetes
Developing healthy habits can have a powerful impact on diabetes management, helping children live healthier and more fulfilling lives. Below are key areas to focus on:
Nutrition: The Foundation of Health
Plant-Based Diets: A diet rich in fruits, vegetables, whole grains, and plant-based proteins promotes healthy weight, reduces obesity, and supports better blood sugar control. In one case, a 17-year-old with Type 1 diabetes significantly improved her glycemic control and cholesterol by cutting out animal products like meat, dairy, and eggs.→
Milk Alternatives
Research suggests that cow’s milk containing A1 beta-casein protein can trigger Type 1 diabetes by activating immune responses. Opting for plant-based alternatives can help reduce the risk of diabetes and aligns with Canada’s current Food Guide recommendations.
Gut Health Matters
Diversifying your child’s diet with fiber-rich foods fosters a healthy microbiome and plays an important role in managing obesity and reducing the risk of Type 2 diabetes (Tomova et al).
Sleep: Essential for Glucose Regulation
Adequate sleep is crucial for maintaining hormonal balance, regulating glucose levels, and reducing the risk of diabetes, as regular, restful sleep serves as an important preventive tool. Research from the Niigata Wellness Study found that individuals sleeping less than 5.5 hours a night had a 53% higher risk of developing diabetes.
Tips for Better Sleep:
- Set a consistent bedtime and wake-up time.
- Avoid screens for two hours before bed.
- Create a calming bedtime routine, such as reading or taking a warm bath.
- Maintain a comfortable sleep environment - keep the bedroom cool, dark, and quiet.
Physical Activity: Keep them Moving
Daily physical activity not only supports healthy growth but also helps regulate blood sugar, thereby managing and preventing diabetes. Engaging in at least 150 minutes of moderate to high-intensity aerobic activities, such as walking, cycling, or swimming, each week, helps improve glycemic control and reduces cardiovascular and mortality risks for both type 1 and type 2 diabetes.
- CDC Recommendation: Children should engage in 60 minutes of moderate-to-vigorous physical activity daily, including strength exercises three times a week.
- Break Sedentary Time: Encourage short activity breaks every 20-30 minutes to improve blood glucose levels.
Wondering how to measure exercise intensity? Use the talk test!
Managing Stress: Building Resilience
Chronic stress can increase insulin resistance, a major risk factor for type 2 diabetes, by promoting inflammation. A study of more than 1.5 million young men found that those with low stress resilience were 1.5 times more likely to develop Type 2 diabetes, highlighting the importance of early stress management education to build resilience and promote long-term health.
Explore ways to manage stress as a family through activities like meditation, yoga, or spending time in nature. Remember, your actions set the tone. Consider these strategies:
- Create Routine: Integrate stress-relief activities into your child’s daily schedule. Consistency helps them see stress management as a normal, essential part of life.
- Lead by Example: Children learn by observing. When they see you practicing healthy ways to manage stress, they’re more likely to adopt similar habits.
- Offer Encouragement: Acknowledge and celebrate your child’s efforts to manage stress. Positive reinforcement strengthens their motivation and helps build lasting habits.
Takeaways
Every meal, every snack, and every active play session counts towards building a healthier future for your child. Remember, it's about small steps and consistent efforts in diet, sleep, physical activity, and stress management that can make a big difference.
Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto