Healthy Living & Eating with Diabetes

Hey, to the ultimate couch potatoes out there! Do you want to know how to stay healthy without breaking too much of a sweat? Well, you’re in luck, because I have some amazing news for you: You don’t need to exercise as much as you think!

According to some recent studies, you only need as little as 53.6 minutes of vigorous physical activity per week to improve your health and lower your risk of heart disease and cancer. That’s less than an hour of intense exercise per week! And it doesn’t matter what kind of exercise you do, as long as it gets your heart rate up and makes you breathe hard.

So, how can you squeeze in some vigorous physical activity in your busy schedule? Here are some easy and fun ways to do it:

• Run for 10 minutes every day. You can do it while listening to your favourite podcast, catching up on the latest gossip, or pretending you’re being chased by zombies.
• Join a HIIT class. These are short but intense workouts that will make you burn calories like crazy. You can find them online, at your local gym, or even on your phone. Just be prepared to sweat a lot and feel awesome afterwards.
• Dance like no one is watching. Put on some music and let loose for 15 minutes. You can do it alone, with a partner, or with your friends. Just make sure you don’t knock over any furniture or step on any toes.
• Play a sport that you enjoy. Whether it’s soccer, basketball, tennis, or something else, playing a sport can be a great way to get your heart pumping and have some fun. You can join a team, find a partner, or play solo. Just don’t forget to keep score and celebrate your wins.
• Do some household chores. Yes, you heard that right. Cleaning, gardening, mowing the lawn, and other chores can count as vigorous physical activity if you do them fast enough. Just don’t use any shortcuts or machines that do the work for you. And don’t forget to reward yourself with a treat afterwards.

These are just some examples of how you can achieve your minimum physical activity goals in a week. Of course, if you want to do more than the minimum, that’s great too! The more you exercise, the more benefits you’ll get. But if you’re looking for the least amount of effort for the most amount of reward, then these studies have some good news for you: A little vigorous activity can go a long way toward improving your health.

But before you get too excited and cancel your gym membership, we have to remind you that these studies are not the final word on exercise and health. These studies only show a link between exercise and health outcomes, not a cause and effect relationship. That means that there could be other factors that influence the results, such as genetics, diet, lifestyle, or even luck. So, don’t take these findings as gospel, but rather as a motivation to get moving.

So, what are you waiting for? Get off the couch and get moving! Even just a little :) You’ll be surprised by how much better you’ll feel with just a little bit of vigorous physical activity per week.
 
Reference:
Matthew N Ahmadi and others, Vigorous physical activity, incident heart disease, and cancer: how little is enough?, European Heart Journal, Volume 43, Issue 46, 7 December 2022, Pages 4801–4814, https://doi.org/10.1093/eurheartj/ehac572

Cravings for junk food can be a major obstacle to maintaining a healthy diet and managing diabetes. But there are several scientifically supported strategies that can help you overcome these cravings and develop healthier eating habits.

Understand the underlying causes
The first step to overcoming cravings is to understand what's causing them. Are you craving junk food when you're stressed, bored, or tired? Once you know the triggers, you can start to develop strategies to deal with them.

Balance blood sugar levels
Eating regular meals and snacks that are balanced in protein, fiber, and healthy fats can help to keep your blood sugar levels stable, which can help to reduce cravings. This is especially important for people with diabetes, as high blood sugar levels can lead to cravings.

Prioritize protein, fiber, and healthy fats
Protein, fiber, and healthy fats all have a significant impact on satiety, which means they can help you feel full and satisfied. This can help to reduce cravings for unhealthy foods. Some good sources of protein for people with diabetes include lean meat, poultry, fish, eggs, beans, and lentils. Good sources of fiber include fruits, vegetables, whole grains, and nuts. Healthy fats include avocados, nuts, and seeds.

Stay hydrated
Dehydration can sometimes be mistaken for hunger or cravings. Make sure to drink plenty of water throughout the day to stay hydrated. This is especially important for people with diabetes, as dehydration can lead to high blood sugar levels.

Plan your meals and snacks
Planning your meals and snacks in advance can help you make healthier choices and avoid impulsive snacking on junk food. Stock your pantry and fridge with healthy options so you have something to grab when you're hungry. This will help you avoid reaching for unhealthy foods when you're feeling peckish.

Practice mindful eating
Mindful eating is the practice of paying attention to your food and your body's response to it. When you eat mindfully, you're more likely to notice when you're full and less likely to overeat. This is an important skill for people with diabetes, as it can help you manage your blood sugar levels.

Manage stress levels
Stress can lead to emotional eating and cravings for comfort foods, including junk food. Find healthy ways to manage stress, such as exercise, relaxation techniques, or meditation. This will help you reduce your cravings and improve your overall health.

Get enough sleep
Inadequate sleep has been linked to increased cravings for high-calorie and sugary foods. Aim for 7-9 hours of sleep each night to help regulate your appetite and cravings. This is especially important for people with diabetes, as poor sleep can lead to high blood sugar levels.

Allow mindful indulgence
Completely depriving yourself of your favorite foods can sometimes backfire, leading to intensified cravings and potential binge eating episodes. Instead, allow yourself to enjoy small portions of your favorite foods occasionally, mindfully savoring each bite. This will help you reduce your cravings and maintain a healthy relationship with food.

Seek support
Changing eating habits and overcoming cravings can be challenging. Consider seeking support from a registered dietitian, who can provide personalized guidance and help you develop a tailored plan to manage your cravings effectively.

Remember, it takes time and effort to overcome cravings for junk food. Be patient with yourself, celebrate small victories, and focus on making long-term sustainable changes to your eating habits.

Here are some additional tips that may help you overcome cravings for junk food:

• Identify your triggers. What are the things that typically trigger your cravings? Once you know what your triggers are, you can start to develop strategies to deal with them.
• Keep healthy snacks on hand. This way, you'll have something to reach for when you're feeling hungry or stressed.
• Make healthy changes gradually. Don't try to change everything about your diet overnight. Start by making small changes that you can stick with over time.
• Be patient. It takes time to break old habits and form new ones. Don't get discouraged if you don't see results immediately.

Overcoming cravings for junk food is possible with time, effort, and patience. By following the tips in this blog post, you can start to make progress towards a healthier diet and better management of your diabetes.

Here are some key tips to help you lower your blood sugar levels:

Exercise regularly 
Engage in activities like brisk walking, weightlifting, swimming, or dancing to increase insulin sensitivity and help your muscles use blood sugar for energy. Try incorporating short exercise breaks throughout the day, known as "exercise snacks," to prevent blood sugar spikes.Example: Consider taking short breaks every 30 minutes to engage in light walking or simple resistance exercises like squats or leg raises.

Manage your carbohydrate intake
Controlling your carb portions and choosing whole grains over processed ones can help you plan your meals better and reduce blood sugar spikes. Remember everyone is different, monitoring your blood sugar levels will allow you to gage whether your carbohydrate portions are appropriate for you, i.e. Did the carb containing spike your blood sugars or not? Example: Prioritize whole grains, vegetables, fruits, and legumes in your diet while being mindful of your overall carb intake.

Eat more fiber
Include high-fiber foods like vegetables, fruits, legumes, and whole grains in your meals to slow down carb digestion and promote more stable blood sugar levels.
Example: Add a serving of vegetables and legumes to your meals and include whole fruits as snacks.

Drink water and stay hydrated
Staying hydrated helps flush out excess sugar through urine and may lower the risk of high blood sugar levels.
Example: Aim to drink water regularly throughout the day and limit sugary drinks.

Implement portion control
Monitoring your serving sizes can help regulate calorie intake and prevent blood sugar spikes.
Example: Use smaller plates, measure and weigh your portions, and keep a food journal to track your intake.

Choose foods with a low glycemic index
Opt for low GI foods such as whole grains, lentils, non-starchy vegetables, and unsweetened Greek yogurt, as they have a gentler impact on blood sugar levels.
Example: Replace refined grains with whole grains and include legumes in your meals.

Try to manage your stress levels
Engage in stress-reducing activities like exercise, relaxation techniques, yoga, or mindfulness-based stress reduction to help maintain healthy blood sugar levels.
Example: Incorporate regular exercise, meditation, or deep breathing exercises into your routine.

Monitor your blood sugar levels
Regularly check your blood glucose levels to understand how your body responds to different foods and activities, allowing you to make necessary adjustments.
Example: Use a portable blood glucose meter (glucometer) or continuous glucose meter (CGM) to measure your levels and keep a log to track your progress.

Get enough quality sleep
Aim for 7-8 hours of high-quality sleep per night to support blood sugar regulation and overall health.
Example: Follow a consistent sleep schedule, create a bedtime routine, and limit screen time before bed.
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Remember to consult with your healthcare team, including your registered dietitian, before making any significant changes to your lifestyle or trying new supplements, especially if you have difficulties managing blood sugar levels or are taking medications. By implementing these tips, you can actively manage your blood sugar levels and promote overall well-being.

Insulin is an essential medication for individuals living with diabetes to manage their blood glucose levels effectively. However, some people using insulin may experience weight gain as a side effect, which can be concerning. In this article, we will explore the factors contributing to weight gain and provide practical tips to help individuals with diabetes on insulin therapy avoid excess weight gain.

Factors Contributing to Weight Gain

Several factors can influence weight gain in individuals using insulin for diabetes management. These factors include age, sex, height, insulin resistance, genetic makeup, family history, ethnicity, diet, and exercise habits.

How Insulin Contributes to Weight Gain

Insulin therapy can cause weight gain due to the body's improved glucose absorption, leading to the conversion of excess glucose into fat. Moreover, individuals on insulin might eat more to prevent hypoglycemia, resulting in increased calorie consumption and subsequent weight gain. It's important to note that weight gain might occur as a result of improved glycemic control, which is a positive outcome of insulin therapy.

Tips to Avoid Excessive Weight Gain while Using Insulin
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1. Track your calorie intake: Overeating can contribute to weight gain. Fear of hypoglycemia or experiencing regular hypoglycemic events can lead to overeating. Monitoring your calorie intake and maintaining a balanced diet can help manage weight effectively. Consult a registered dietitian to calculate the appropriate daily calorie, protein, fat, and carbohydrate intake for your health needs and goals.
2. Track your total carbohydrate intake: Managing your overall carbohydrate intake is crucial, as it plays a significant role in preventing hypoglycemia. Consult your healthcare team to determine the appropriate insulin-to-carbohydrate ratio for you. Regular monitoring of blood sugar levels and maintaining a food diary can aid in adjusting insulin dosages and preventing hypoglycemia.
3. Choose low-glycemic index foods: Including low-glycemic index (GI) foods in your meal plan promotes stable blood glucose control. These foods cause a slower, steadier increase in blood glucose levels. Remember to control portion sizes of carbohydrate-rich foods, even if they have a low GI, to match your recommended calorie intake and insulin dose for better glucose control.
4. Exercise regularly: Regular physical activity can reduce insulin resistance and aid in weight loss. Before starting an exercise program, consult your doctor, especially if you have any underlying health conditions. Engage in activities such as aerobic exercises, strength training, or kickboxing, based on your condition and preferences.
5. Prioritize good sleep: Quality sleep and adequate duration are essential for insulin sensitivity and glycemic control. Short sleep duration and poor sleep quality can lead to increased levels of the stress hormone cortisol, which causes insulin resistance. Improving sleep hygiene and addressing sleep-related issues can positively impact weight management.
6. Practice stress management: Chronic stress has been linked to insulin resistance and inflammation in the body. Implement stress management techniques such as mindfulness, meditation, deep breathing exercises, or engaging in hobbies to help reduce stress levels. These practices can promote better insulin sensitivity and aid in weight management.

While insulin therapy is crucial for diabetes management, it is important to address weight gain concerns. Monitoring calorie and carbohydrate intake, choosing low-glycemic index foods, engaging in regular exercise, prioritizing good sleep, and practicing stress management can help individuals on insulin therapy avoid excess weight gain. Collaborate closely with your healthcare team, including your dietitian, to adjust your treatment plan and insulin dosages based on blood glucose levels, diet, and activity levels. By adopting a comprehensive approach to diabetes management, you can maintain a healthy weight while effectively managing your blood sugar levels. 

Cravings for junk food can be a significant hurdle when trying to maintain a healthy diet. While it may be challenging, there are several scientifically supported strategies that can help you overcome these cravings and develop healthier eating habits. Here are some top tips to help you stop craving junk food:

Most importantly, understand the underlying causes: Cravings for junk food can stem from various factors, including emotional triggers, habits, and physiological responses. It's essential to recognize the root cause of your cravings to address them effectively. Keep a food diary to identify patterns, emotions, or situations that trigger your cravings.

Secondly balancing blood sugar levels will drastically reduce overall cravings. By optimizing your meals with a balanced approach you will ensure that your diet not only contains a variety of nutrient dense foods but also eliminate the unnecessary cravings due to cutting out whole food groups. Focus on consuming adequate amounts of lean proteins, whole grains, fruits, vegetables, and healthy fats. Monitor your blood sugar levels, and try to keep them relatively stable avoiding large peaks and dips.

Prioritize protein, fiber & healthy fats: Protein, fiber, healthy fats have a significant impact on satiety and can help control cravings. I like to compare protein, healthy fats and fiber-rich foods to quality long burning firewood, they ensure that you have longer sustained energy release. By including lean protein sources such as poultry, fish, tofu, legumes, and dairy products in your meals and snacks can keep you feeling fuller for longer. Healthy fats, such as those found in avocados, nuts, and seeds, can help you feel full and satisfied. They can also help to improve your mood and cognitive function. Additionally, consuming fiber-rich foods like vegetables, whole grains, and fruits can help reduce cravings by promoting digestive health and stabilizing blood sugar levels.

Stay hydrated: Dehydration can sometimes be mistaken for hunger or cravings. Make sure to drink enough water throughout the day to stay adequately hydrated. Try to drink around 6-8 cups of water per day, but individual needs may vary. Herbal tea, without any additions such as sugar, is a great way to stay hydrated in winter months when one might tend to drink less water.

Plan your meals and snacks: Planning your meals and snacks in advance can help you make healthier choices and avoid impulsive snacking on junk food. Stock your pantry and fridge with nutritious options, such as pre-cut vegetables, fresh fruits, yogurt, boiled eggs, lean cold cut meats, lean biltong, cottage cheese and wholegrain or seeded crackers, air popped popcorn and nuts. When hunger strikes, you'll have healthier alternatives readily available.

Regular small snacks can help: When you're hungry, you're more likely to reach for unhealthy foods. Aim to eat every 3-4 hours, and make sure your meals and snacks are balanced and nutritious. Listen to your body.

Practice mindful eating: Engage in mindful eating by paying attention to your hunger and fullness cues, as well as savouring the flavours, textures, and smells of your food. Slow down and take your time while eating, and try to minimize distractions. Mindful eating can help you develop a better relationship with food and reduce cravings for unhealthy options. Its been said that we overeat, “not because we enjoy food too much, we overeat because we don’t enjoy it enough!”. Take your time with your meals.

Manage stress levels: Stress can lead to emotional eating and cravings for comfort foods, including junk food. The catch 22 is, we tend to feel worse after over indulging in typical “comfort foods”. Find healthy ways to manage stress, such as regular exercise, relaxation techniques, meditation, or engaging in hobbies you enjoy. Developing effective stress-management strategies can help reduce cravings triggered by emotional factors. Get professional help from a psychologist if needed.

Get enough sleep: Inadequate sleep has been linked to increased cravings for high-calorie and sugary foods. Aim for 7-9 hours of quality sleep each night to support your overall well-being and help regulate your appetite and cravings. Sleep deprivation also contributes to decreased levels of leptin, a hormone that regulates hunger and satiety, and increased levels of ghrelin, a hormone that stimulates appetite which is likely to increase cravings and contribute to overeating.

Allow mindful indulgence: Completely depriving yourself of your favourite foods can sometimes backfire, leading to intensified cravings and potential binge eating episodes. Instead, allow yourself to enjoy small portions of your favourite indulgent foods occasionally, mindfully savouring each bite. Moderation is key to maintaining a balanced and sustainable approach to healthy eating.

Seek support: Changing eating habits and overcoming cravings can be challenging. Consider seeking support from a registered dietitian, who can provide personalized guidance and help you develop a tailored plan to manage your cravings effectively.

Remember, it takes time and effort to overcome cravings for junk food. Be patient with yourself, celebrate small victories, and focus on making long-term sustainable changes to your eating habits.

As a registered dietitian, I cannot stress enough the importance of early detection of type 2 diabetes. Many of the early warning signs can easily be dismissed as normal everyday occurrences, but these seemingly minor symptoms should not be taken lightly.

The early warning signs of type 2 diabetes include fatigue, increased thirst, and the need to wake up at night to pass urine. These symptoms may seem insignificant, but they could be an indication of an underlying issue. If you or someone you know is experiencing any of these symptoms, it's essential to encourage them to get tested right away, even more so if you have a strong family history of diabetes! 

If left untreated, type 2 diabetes can lead to serious complications. It can cause hyperglycaemic coma, acute renal failure, blindness, high blood pressure, and even limb amputation. The good news is that a simple finger prick test can provide results within seconds. 

If you're wondering whether you should  get tested for type 2 diabetes, consider the following questions:

• Are you overweight or obese?
• Are you over the age of 45?
• Do you have a close family member with diabetes?
• Have you  previously been diagnosed with high blood pressure, high cholesterol, or polycystic ovarian syndrome?
• Have you  been feeling unusually tired lately?
• Have you been drinking a lot more water than usual?
• Do you need to pass urine more often, especially at night?
• Is your vision blurred?
• Have you gained or lost weight without any major change in lifestyle?

​If you answers yes to one or more of these questions, I would encourage you to completing a screening / finger prick test. Early detection of type 2 diabetes is key to managing the condition successfully. Diet and lifestyle changes can help prevent and manage type 2 diabetes, but it's essential to catch it early to avoid irreversible damage. 

Insulin resistance is when your cells and muscles become less responsive to insulin. This means that your body needs to produce more insulin to achieve blood glucose control. As you become more insulin resistant, your body will need to produce more and more insulin until your pancreas can't keep up. This can lead to high blood sugar levels, ultimately diabetes, which can cause a range of health issues.

So, what causes insulin resistance? A few factors can contribute to it, including excess body fat (especially around the waist), unhealthy diet, smoking, lack of exercise, and too much alcohol.

While there aren't many symptoms of insulin resistance, it's important to be aware of the risk factors. Age and ethnicity can increase your risk, as can having excess body fat.

But don't worry – there are things you can do to reduce your insulin resistance and improve your health. The most important step is to lose weight, especially around your stomach (visceral body fat). 

In addition to weight loss, making healthy food choices can also help. Strict, ridged & unsustainable diets that only focus on what you can't eat, is not the answer. Instead, your focus needs to shift to understanding what "healthy lifestyle" change really entails. Its about balance, including less processed foods most of the time, whilst enjoying the odd indulgence.  Consistency is key! What you eat 80% of the time is what is going to make a difference. Use an app to track your calories and macros, better yet consult with a registered dietitian to guide you step by step and formulate a plan specifically for you! 

Exercise is also crucial for reducing insulin resistance. Minimum recommendation are 150 minutes moderate intensity exercise per week (30 minutes 5 days a week or almost and hour, 3 days a week). Include a mix of aerobic and resistance training.

By making these lifestyle changes, you can reduce your risk of developing cardiovascular disease, type-2 diabetes, non-alcoholic fatty liver disease, and polycystic ovarian syndrome (PCOS). And yes, it is possible to reverse insulin resistance with these lifestyle changes.
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Remember, taking care of your health is a journey, and I'm here to support you every step of the way. If you have any questions or concerns, don't hesitate to reach out.

I have seen many patients on insulin therapy who struggle with weight gain. Insulin therapy can be a lifesaver for individuals with diabetes, but it can also lead to weight gain if not managed properly. If you are on insulin therapy and want to avoid weight gain, here are some practical tips you can follow:

1. Track your calorie intake: Overeating can contribute to weight gain. Fear of hypoglycemia and regular hypoglycemic events are common culprits that lead to overeating. Remember, too much insulin can cause blood sugar levels to drop too low, leading to hunger and cravings for high-calorie foods. It is essential to track your calorie intake and ensure that you are consuming the right amount of calories to reach your goals with better diabetic control and fat loss. Your registered dietitian can help you calculate the amounts you require per day of not only calories but also protein, fat, and carbs.
2. Track your total carbohydrate intake: Your overall carbohydrate intake is just as important as managing your overall energy intake. Your risk of hypoglycemia will increase when you inject too much insulin for the amount of carbohydrates that you consumed. Your registered dietitian can assist with calculating an appropriate insulin-to-carbohydrate ratio for you, in addition to developing a personalized nutrition plan that is suitable for your health needs and goals. Regular monitoring of your blood sugar levels and keeping a food diary with the amount of insulin injected with each meal will help your health care providers greatly in making necessary adjustments to your treatment
3. Choose low-glycemic index foods: Foods with a low glycemic index (GI) should be an important part of your meal plan. Lower GI foods promote a slow, steady increase in blood glucose levels. This can contribute to more stable blood glucose control. Remember, the portion of your carbohydrate foods, even if low GI, needs to be controlled to match your recommended calorie intake for weight control, and your insulin dose needs to be matched with the amount of carbohydrates you consume for better glucose control as well.
4. Exercise regularly: Some individuals on insulin therapy may have insulin resistance, which means that their cells do not respond to insulin effectively. This can result in higher insulin doses being required to regulate blood sugar levels, which can contribute to weight gain over time. Regular exercise can help reduce insulin resistance and promote weight loss. Consult your doctor before engaging in any exercise program.
5. Prioritize good sleep: Poor sleep quality and duration are associated with increased levels of the stress hormone cortisol, which causes insulin resistance. Improving sleep quality and duration may have important implications for improving insulin sensitivity and glycemic control in individuals on insulin therapy.
6. Stress management: Chronic stress has also been linked to the development of insulin resistance. Take steps to manage stress effectively to promote better glycemic control and weight management.

In conclusion, it is essential to manage your insulin therapy carefully and work with your healthcare team to adjust your treatment to meet your needs. Proper management of insulin therapy, combined with a healthy diet, regular physical activity, good sleep, and appropriate stress management, can help prevent excessive weight gain in people with diabetes on insulin therapy. Remember to regularly test your blood glucose levels, keep a food diary, and follow the recommendations of your healthcare team. With these tips, you can successfully manage your weight and improve your overall health while on insulin therapy.

If you've been experiencing unwanted weight gain and struggling to find the root cause, you may be surprised to learn that your insulin levels could partially be to blame. This is because when a person takes insulin, their body begins absorbing glucose again, and any excess glucose that is not immediately used for energy is converted into fat. 

There are several factors that can influence how much weight a person may gain while on insulin therapy. These include age, sex, height, the amount of insulin used with each meal, the level of insulin resistance, genetic makeup, family history, ethnicity, and diet and exercise habits.

Additionally, a person who takes insulin for diabetes may be gaining weight if they eat more due to concerns about developing hypoglycemia, or low blood sugar. Hypoglycemia can occur if a person takes too much insulin or skips a meal, and can cause symptoms such as dizziness, confusion, and shakiness. To prevent hypoglycemia, some people may eat more food or consume more carbohydrates than they normally would, which can lead to weight gain.
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It's important to note that weight gain is not a reason to stop taking insulin therapy. Insulin is a life-saving medication for people with diabetes, and stopping or adjusting insulin therapy without medical supervision can have serious consequences. Instead, it's important to work with a healthcare provider and a registered dietitian to develop a plan that manages blood sugar levels effectively while also addressing weight concerns. This may involve adjustments to insulin doses, changes in diet and exercise habits, and other strategies to support overall health and well-being.

Insulin is essential in managing elevated blood glucose levels, and it is a powerful treatment Type-1 diabetes and Type-2 diabetes to help control blood sugar. However, insulin therapy comes with side effects, and weight gain is one of the most commonly expressed concerns from individuals who use insulin. 

As a registered dietitian, I want to assure you that gaining weight while on insulin does not have to be inevitable. By taking a few steps, you can maintain a healthy weight while using insulin.

First, focus on consuming nutrient-dense foods with balanced macronutrients. Eating a variety of fruits, vegetables, whole grains, and lean protein sources can help keep you satisfied and nourished while managing blood sugar levels. Additionally, reducing portion sizes and avoiding calorie-dense foods can make a difference in managing weight.

Physical activity is also a crucial factor in managing weight while on insulin. Regular exercise helps improve insulin sensitivity and glucose uptake by muscles, which helps in blood sugar management. Aim to engage in moderate-intensity physical activity such as brisk walking, cycling, or swimming for at least 30 minutes a day.

Lastly, it's essential to work closely with your healthcare team to adjust your insulin doses and regimen as needed to manage your blood sugar levels effectively. Remember, weight management is not a one-size-fits-all approach, and working with a registered dietitian or diabetes educator can help tailor a plan to your unique needs.
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By making simple changes in your diet, engaging in physical activity, and working with your healthcare team, you can manage your weight while on insulin therapy. Don't let the fear of weight gain deter you from the life-saving benefits of insulin therapy.