Building Healthy Habits: Supporting Your Child with Diabetes
Did you know that the choices you make every day about your child’s diet and activity can have a significant impact on their risk of developing and continuing to have diabetes? It's crucial to understand how a healthy lifestyle can be a powerful tool against this chronic condition.
Nutrition: Start Young
A diet rich in plant-based foods can be your child's ally against diabetes. Studies indicate that a plant-predominant diet helps in maintaining a healthy body weight, reducing obesity, and thereby decreasing the risk of type 2 diabetes in children.
In fact, consider the story of a 17-year-old girl diagnosed with Type 1 diabetes in February 2018. By choosing to eliminate meat, dairy, and eggs from her diet, she managed to improve her glycemic control significantly. Over the course of the year, her HbA1c levels—a measure of blood sugar control—decreased from 5.6% to 5.4%. This example underlines how dietary adjustments can positively impact diabetes management.
Incorporating fruits, vegetables, and whole grains while avoiding high-sugar and high-fat foods can enhance your child's health significantly. Take a look at this handy (see what I did there) guide from Diabetes Canada on how to portion meals for your child:
Milk and Dairy
Aligning with Canada’s current Food Guide, which recommends reducing milk consumption, can benefit your child’s health. Research by Chia et al. shows that the A1 beta-casein milk protein found in cow's milk can be an environmental trigger for Type 1 diabetes. This protein stimulates T-cell and antibody immune responses, both of which are factors in the development of this form of diabetes.
- Opting for plant-based milk alternatives can be a proactive choice, as these options are often less inflammatory and can contribute positively to gut health, reducing the risk of diabetes.
Gut Health
Studies by Tomova et al. and Valdes et al. show that a diverse microbiome, fostered by a fiber-rich diet, plays a crucial role in managing obesity and diabetes risk.
- Opt for foods rich in fiber, such as fruits, vegetables, and whole grains that support a healthy gut flora which is linked to lower rates of obesity.
Sleep: Essential for Health
Ensuring your child gets adequate sleep is just as important as their diet.
Sleep affects hormonal balance, which in turn influences glucose metabolism and appetite. Lack of sleep can increase diabetes risk, so regular, restful sleep is a preventive tool. In fact, the Niigata Wellness Study in Japan observed that individuals under 60 who slept less than 5.5 hours per night had a 53% higher risk of developing diabetes compared to those who slept between 7 and 7.5 hours nightly.
Lack of sleep can increase diabetes risk, so regular, restful sleep is a preventive tool.
Here are some considerations to facilitate a better sleep environment for your child:
1. Establish a regular bedtime and wake-up time
2. Avoid screen time 2 hours before bed
3. Perform a relaxing bedtime routine
- Reading a book or taking a warm bath before bed can signal your child’s body to start winding down.
4. Create a comfortable sleep environment
- Keep your child’s bedroom cool, quiet, and as dark as possible.
Physical Activity: Keep Moving
Encouraging regular physical activity not only combats obesity but also helps manage and prevent diabetes by effectively regulating blood sugar levels.
Research endorsed by the American Diabetes Association highlights that moderate to high volumes of aerobic activities like walking, cycling, jogging, and swimming significantly reduce cardiovascular and mortality risks for both type 1 and type 2 diabetes. Specifically, aerobic exercise improves glycemic control in type 2 diabetes when engaging in at least 150 minutes per week.
For children, the Centers for Disease Control and Prevention (CDC) recommends at least 60 minutes of moderate-to-vigorous physical activity daily, including strength exercises three times a week. This activity supports healthy growth and helps manage blood sugar levels, reducing type 2 diabetes risk.
Additionally, breaking up long periods of sitting with short bouts of activity every 20-30 minutes can improve blood glucose levels, especially in sedentary overweight or obese populations.
Wondering how to measure exercise intensity? Use the talk test!
Integrating more movement into your child’s daily routine can be simple and fun: choose biking over driving, encourage outdoor play, and make physical activity a regular part of their day.
Every active minute counts toward a healthier future.
Stress Management: Often Overlooked
Low stress resilience can lead to poor health outcomes, including an increased risk of diabetes.
How?
Research shows that chronic stress can trigger the immune system, increasing levels of interleukin 6 and other cytokines that promote insulin resistance, which is a major risk factor for type 2 diabetes.
For instance, a comprehensive study of over 1.5 million young men in Sweden found that those with the lowest stress resilience had a 1.5-fold increased risk of developing type 2 diabetes compared to those with high resilience. This highlights the importance of early stress management education to foster resilience and support long-term health and well-being.
As a family, share with your children about managing stress through activities like meditation, yoga, or simply spending time in nature. After all, modelling matters. Here are some considerations:
1. Routine Matters. Establish a routine that includes time for these activities. Consistency helps children understand the importance of stress management and makes it a normal part of their daily life.
2. Lead by Example. Children often emulate the behaviours of their parents. If they see you engaging in stress-reducing practices, they're more likely to adopt these habits themselves.
3. Be Supportive. Encourage your children by acknowledging their efforts in managing stress. Positive reinforcement can make a significant difference in their motivation and attitude towards these practices.
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.