Healthy lifestyle
Healthy food and drinks, getting sufficient exercise and sleep, and feeling good are all part of a healthy lifestyle
But what does this really mean? Maybe you have wondered what 'sufficient exercise and sleep' actually entails and how this can fit in your life. Or how this can influence diabetes type 2? What happens if stress catches up to you and a healthy lifestyle becomes difficult?
At Leefstijl Diabetes, we want to answer these questions and develop an app to help you maintain a healthy lifestyle! Even in difficult times or when you have very little time.
Below, you'll find some information about and tips for living a healthy life!

Nutrition
Healthy nutrition and hydration is an important part of a healthy lifestyle.
But how does this work, and what actually counts as healthy?
Physical activity
Everyone knows that more physical activity is healthy, but how does this influence type 2 diabetes? And how much exercise is enough?


Sleep
Sleep has an enormous impact on your health and your glucose levels. Too much and too little sleep are both unhealthy. If that is true, then what is considered healthy?
Healthy mind
Besides your physical health, how you feel is also important. Do you feel good?

Nutrition
Ketogenic, paleo, intermittent fasting, vegan?
You have probably heard about it: a friend, family member, or other acquaintance likely follows one of these diets. They are getting more and more popular. It is difficult to see the forest for the trees: what is actually effective?
Ketogenic/low-carb
A ketogenic or low-carb diet limits the consumption of food and drinks that is rich in carbohydrates, such as rice, pasta, juices, and sweets. Carbohydrates are converted into glucose in the body. That means that they directly influence your glucose levels. This is why it is often believed that ketogenic diets are beneficial for people living with diabetes.
Studies show that people following a ketogenic diet lose weight and might have improved glycemic control. It could therefore be effective for people with diabetes. Important: people should be aware of the nutrients they consume. For example, most fruits have a lot of carbohydrates, but are necessary for a healthy lifestyle!
Paleo
A paleo diet tries to imitate the diet of 'early humans' from thousands of years ago. It only contains unprocessed foods and forbid the use of dairy products. Food like red meat is consumed regularly.
Studies are divided on the effects of the paleo diet. Some show improvement in insulin resistance, but others show that people following a paleo diet age faster. Eating a lot of red meat is also associated with a higher risk of type 2 diabetes (among others). Similar to a low-carb/ketogenic diet, it is also important to be mindful of nutrients. For example, there is a risk of a (too) low calcium intake.
Intermittent fasting
Intermittent fasting means that people limit their food intake during specific hours of the day only. For example, people are allowed to eat in the morning, but not the afternoon, and finally eat again after 19.00.
There seems to be evidence that intermittent fasting leads to weight loss. This goes hand in hand with an improved glycemic control, specifically for people that use no medication or only use tablets. For people that use insulin, however, intermittent fasting could increase the risk of high and low glucose levels. This mostly comes from studies based on the Ramadan.
Vegan/vegetarian
A vegetarian or vegan diet cuts out meat (vegetarian) or all animal products (vegan). This means that vegetarians still eat things like eggs and yoghurt, but vegans don't.
Most studies show that vegetarian and vegan diets increase the risk of diseases such as type 2 diabetes and cardiovascular disease. People with type 2 diabetes also seem to have a better glycemic control after switching to a vegetarian or vegan diet. However, the question of whether this is because of the diet or because of weight loss remains unanswered. It is also important that it is an actually healthy/helpful vegetarian diet. Recent studies have focused on the difference between 'healthy' and 'unhealthy' vegetarian diets. The unhealthy one consists of more sugar, processed (vegetarian) products, and too little variation.
In general, these diets seem healthy, but people might have to take supplements if they lack certain nutrients (for example with a vegan diet), and people have to make sure to not eat too many processed and sugar-containing products.
What is best?
Most diets seem to help in weight loss and glycemic control. In studies comparing them, the effect is very similar. This is true for the diets above, but also diets such as the mediterranean, DASH, and lowfat diet. What these studies also show is that sticking to a certain lifestyle or diet is the difficult part!
So: the best diet is the diet that you can actually stick to. This is different for everyone!
Also important: don't just look at the quantity but also the quality/variation in your diet! Eating only cucumber, for example, is not necessarily healthy! Do you want to gain a better insight into your diet? Apps like Mijn Eetmeter (Dutch) can help!
Below, you'll find information on general guidelines, different nutrients, and some tips to adjust your diet.
Healthy nutrition
Eating and drinking healthily is an important part of a healthy lifestyle. Good nutrition gives you certain nutrients that your body needs. Nutrients provide energy, regulate processes, and ensure growth and repair in your body.
There are two types of nutrients, macro- and micronutrients. While you need a lot of macronutrients, you only need few micronutrients. Most of what you eat in a day are macronutrients. Here are 3 types of them: proteins, carbohydrates and fats.
Protein
Proteins are an indispensable part of the diet. The body needs them for all kinds of things, for example as building blocks for muscle growth and renewal of existing cells, for transporting substances in the blood and cells and regulatory processes.
Of note: proteins also provide energy. Proteins cause a slower rise in blood sugar levels than carbohydrates. During a hypo, it is therefore good to eat something with carbohydrates instead of protein.
There are two main sources of protein: plant and animal. Below you can see which products are good sources of protein:
Plant-based proteins | Animal-based proteins |
Bread | Meat |
Cereals | Fish |
Legumes such as peas, beans and lentils | Milk |
Tofu | Cheese |
Nuts, seeds, and grains | Yoghurt |
Mushrooms | Egg |
Did you know that: protein in Dutch ('eiwitten') is named after the white part of the egg, which contains a lot of protein? Eating 2-3 eggs a week fits into a varied diet. However, eggs contain cholesterol, and eating more than 7 eggs a week is linked to a higher risk of cardiovascular disease.
Carbohydrates
Carbohydrates are in almost everything you eat. Carbohydrates include sugars, starches and fibre. The term may seem familiar to you. These are substances that the body uses for energy, for example for your muscles and brain.
When your body digests carbohydrates, carbohydrates enter your blood mainly as glucose. Your blood sugar levels rise as a result. There are fast and slow carbohydrates. Fast carbohydrates are digested quickly and quickly converted into glucose. This causes your blood sugar levels to rise and fall rapidly. Rapid changes in your blood glucose level are bad for your blood vessels and affect your mood and concentration. Slow carbohydrates are digested slowly. As a result, your blood sugar levels fluctuate less. Therefore, it is usually better to choose foods with slow carbohydrates.
The source of carbohydrates is important. It is good to eat slow carbohydrates: vegetables, fruits, legumes and whole grain products, and less fast carbs and foods high in (added) sugars.
A low-carb diet (low-carb) can be a way to lose weight if you are overweight. By eating fewer carbohydrates, blood sugar levels are more stable which can lead to your body becoming more sensitive to insulin again.
Low-carb eating works because people often take in less energy through the new diet. You lose weight because you take in less energy than you burn. This is because fast carbohydrates that provide a lot of energy are replaced by fats and proteins, which actually make you feel satiated after eating.
Foods high in slow carbohydrates also tend to contain more fibre. Fibre is important for your digestion and makes you feel satiated after eating.
Fast carbohydrates | Slow carbohydrates |
Sugar, honey | Vegetables |
Cookies, pastries and sweets | Fruits |
Potatoes | Legumes such as peas, beans and lentils |
White rice | Wholegrain rice |
'White'/non-wholegrain pasta | Wholegrain pasta |
White bread | Wholegrain bread |
Juice, smoothies and soda | Wholegrain cereals |
Icecream | Oatmeal, bulgur and quinoa |
Yoghurt drinks with sugar | Milk and yoghurt |
Did you know that: Eating potatoes together with vegetables or legumes will make your blood sugar rise less quickly.
It is recommended not to eat too much of foods high in (added) sugars. These include biscuits, sweets, honey, syrup and fruit juices and drinks high in sugar. This is because too much sugar leads to a greater risk of obesity and cardiovascular disease. This is because sugar provides a lot of energy.
Tip: replace fruit juice and sugary drinks with water, tea and filtered coffee to avoid consuming too much sugar.

Fats
Fats are a source of vitamins, are building blocks of our body cells, protect your cells from invaders and allow your eyes, brain and muscles to work properly. Fat that is not used as an energy source is stored as body fat. Body fat is a source of energy and protects your organs from the cold.
There are saturated and unsaturated fats. Saturated fat increases cholesterol, which can increase the risk of cardiovascular disease. It is therefore important to eat saturated fatty acids in moderation.
Saturated fats | Unsaturated fats |
Meat | Fatty fish |
High-fat dairy products | Nuts and seeds |
Cheese | Vegetable oils |
Butter | Avocado |
Coconut oil, palm oil | Liquid margarine |
Pastries, cookies | |
Sweets |
Mnemonic: 'Saturated fat is Wrong, Unsaturated fat is Okay'.
There is always some saturated fat in any food containing fat. For example, eggs contain both unsaturated and saturated fatty acids.
Alcohol
Alcohol is broken down by your body in your liver. Your liver has many different tasks. Your liver serves as a back-up storage of glucose. When your blood sugar is too low, your liver releases glucose into your blood. If your liver is busy breaking down alcohol, it cannot perform other tasks as well. As a result, you may experience a hypo.

Alcohol lowers blood sugar after a few hours. Drinking alcohol in the evening can cause you to get a hypo in your sleep.
Tip: make sure your blood sugar is above 6 mmol/L before bed to prevent a hypo after drinking alcohol. You can do this by eating a little before bed, or injecting a little less insulin. A sensor with a hypo alarm is also an option. So it is important to keep an extra eye on your blood sugar when you drink alcohol!
Alcoholic drinks often contain sugars which can also cause spikes in your blood sugar and, in the long run, obesity. Alcohol can cause your blood pressure to rise which increases the risk of cardiovascular disease.
Micronutrients
You also need micronutrients in your diet, but in a lesser amount than macronutrients. Vitamins, minerals and trace elements are examples of micronutrients.
Vitamins
Vitamins are nutrients you need for growth and to stay healthy. If you eat a varied and healthy diet, you will get enough vitamins. So taking extra vitamins (supplements) is often unnecessary. Would you like to take supplements anyway? Make sure they do not contain more than 100% of the recommended daily allowance.

Do you use metformin for your diabetes? Long-term use of this drug can lead to a vitamin B12 deficiency, which can make you feel tired. To prevent this, it is important to make sure you get enough vitamin B12 from your food. Vitamin B12 can be found in many animal products, such as milk(products), meat(products), fish and eggs. You can also contact your doctor about this.
Minerals and trace elements
Minerals your body needs are calcium, magnesium, phosphorus, potassium, sodium and chlorine. Trace elements are iron, iodine, copper, zinc, selenium, manganese, molybdenum, chromium and fluoride.
In the Netherlands (and most other western countries), you are more likely to get an excess of these substances than a deficiency, so dietary supplements are not recommended. You don't want to take in too much of some trace elements, such as sodium as this could increase blood pressure. Salt is the main source of sodium. The Health Council recommends not taking more than 6 grams of salt a day (this is equivalent to 2.4 grams of sodium). Salt is common in bouillon cubes, soy sauce, convenience foods, spice mixes, soups, sauces, snacks, salts and cheese. Limit your intake of these foods and check the packaging to check the amount of salt in a product.
Tip: Want to add flavour to your food but not consume too much sodium? Then use herbs and garlic as an alternative!
There is no specific diet or eating pattern to prevent or treat diabetes. The most important thing is to eat a varied diet to get the right nutrients and maintain a healthy weight. The most important thing is that what you eat is of good quality and that you can keep it up.
Plant-based eating has positive effects on your blood sugar. A vegetarian or vegan diet is suitable for people with diabetes.
It is recommended to pay attention in your diet to:
- Eating a lot of vegetables and fruit
- Consuming wholegrain cereals
- Eating nuts, seeds and legumes
- Using vegetable oils
- Not consuming soda or other sugar-containing drinks
- Not eating too much salt and processed meats
References
Homepage Voedingscentrum | Voedingscentrum
Gezondheidsraad | Gezondheidsraad
Nederlandse Diabetes Federatie
Home – NDF Zorgstandaard Diabetes
Diabetes Fonds for solutions for diabetes
Physical activity
Sufficient physical activity is important for everyone. For people living with diabetes, it has even more benefits:
- Exercise lowers your blood sugar and insulin resistance
- As a result, you may need less medication!
- Exercise also helps you to lose weight
- Exercise protects against later symptoms and complications of diabetes
- Muscles and bones get stronger
- It improves physical fitness
- It is better for your heart and circulation as it improves your cholesterol, blood pressure and heart rate

Did you know that: exercise may also improve your mental health? After all, it can improve your self-image and self-confidence, reduce depression and anxiety symptoms and lead to less stress.
But what is sufficient exercise? The Dutch Norm for Healthy Exercise states that it is good to have at least 30 minutes of moderately intensive physical activity every day. This translates to at least 2.5 hours per week. Moderate-intensity physical exercise is, for example, cycling or walking. These exercises are good because they have a gradual impact on your blood sugar. Engaging in muscle and bone-strengthening exercises at least twice a week is also important. Examples of muscle and bone strengthening exercises are climbing stairs or repeatedly standing up and sitting down again. You can supplement your exercise with agility and balance exercises.
And how do you ensure sufficient exercise? That is different for everyone. After all, exercise is not the same as sports. With diabetes, you can play sports if you like it, but there are also plenty of options for people who don't like sports as much. Shopping, gardening and cleaning are also all ways to get your exercise!
Tips:
Exercise daily. Exercise is always good, exercising more is better.
Take a short walk (5-15 min) after each meal.
Try not to sit too much. Moving briefly every 30 minutes, such as walking to the kitchen for a cup of tea or climbing the stairs once, will have a good effect on your blood sugar.
Sign up for a sports club or group class. Exercising together is fun and makes you stick with it. Inform your fellow athletes about your diabetes.
Visit the physiotherapist in case of (pain) symptoms. Even with joint pain, exercise is good. The physiotherapist can guide you in choosing the right exercises.
Types of exercise:
Types of exercise: | Endurance training | Strength training | Flexibility and balance exercises |
Examples | Hiking, cycling, swimming, tennis, dancing | Stairs, squats, exercises with weights, bodyweight fitness and dynabands | Stretching, standing on your toes, yoga, tai chi |
Creatively getting your exercise in:
- Set goals for yourself. For example, turn on your pedometer on your mobile, and try to take 6,000 steps every day or 1,000 steps more than usual.
- Park your car one street away, or cycle to work.
- Take the stairs instead of the lift.
- If you call someone, take a walk in the meantime.
Is there anything else I should pay extra attention to when exercising because of my diabetes? If you take medication in tablet form, the risk of getting a hypo by exercising a lot is small. Be careful with SU preparations, however, as these are more likely to cause a hypo, so you may want to consult your doctor about this. If you use insulin, measuring your blood sugar is important to prevent a hypo. Exercising causes a drop in your blood sugar during exercise and afterwards. Measure your blood sugar before and after exercise. If you are going to exercise for a longer time, also measure during exercise. Adjust your diet and medication accordingly. Do you use beta blockers? They can make you less likely to notice a hypo, so pay attention to the signs of a hypo and keep measuring during and after exercise.
If you have physical consequences of your diabetes, such as complications in feet or eyes, cardiovascular disease, kidney problems or problems in bones, muscles and tendons, it is useful to contact your doctor about the type of exercise suitable for you.
Enjoying exercise is one of the most important factors in staying active in the long run. So find something that suits you!
Sleep
Adequate sleep might not be the first thing you think of when it comes to a healthy lifestyle. However, sleep has a major impact on your health and blood sugar. Both too much and too little sleep is unhealthy. It can lead to weight problems, more trouble eating healthily, higher blood sugar when you wake up, lowered insulin sensitivity and a higher risk of cardiovascular disease.
It is good to sleep about 8 hours a night, but the exact amount of sleep you need varies from person to person. Older people sleep shorter and lighter, for example. Too much variation in sleep times is less healthy. It is important to go to sleep and get up at fixed times.
People with diabetes who sleep too little tend to have higher blood sugar levels in the morning.
Ik lig vaak wakker in de nacht, wat kan ik hieraan doen? Een hoge bloedsuiker kan ervoor zorgen dat je niet in slaap kunt komen of dat je vaak naar de wc moet. Je kunt proberen dit tegen te gaan door voor het slapen geen of weinig koolhydraten te eten. Kies voor groente zoals een stuk komkommer of paprika, een schaaltje yoghurt of een blokje kaas of wat ongebrande noten. Kom je er zelf niet helemaal uit, neem dan vooral contact op met je arts.
Tips:
Establish rhythm. Go to sleep around the same time and get up at the same time. Even on weekends.
Don't take long naps during the day.
Make sure you have a cool, dark and comfortable sleeping place.
Do not consume alcohol, caffeinated drinks (tea or coffee) or tobacco 4 hours before sleeping.
Don't eat a heavy meal just before bed, and try not to eat carbohydrates shortly before bedtime.
Do not engage in intense exercise just before sleeping, but make sure you have moved enough during the day. People who exercise sleep better.
Stop looking at screens like your mobile phone or the TV an hour before you go to sleep.

Healthy mind
Diabetes heeft een grote invloed op je leven. Veel opletten op je voeding, beweging, bloedsuiker, medicatie en zorgen over en omgaan met complicaties kunnen een grote belasting zijn. Bloedsuikerschommelingen en complicaties kunnen ook invloed hebben op hoe je je voelt. Het is dus normaal als je soms last hebt van stress of somberheid, of moeite hebt met het accepteren van je ziekte. Om gezond te leven is het wel belangrijk om goed te zorgen voor je lichaam en je geest. Als je niet lekker in je vel zit, heeft dat namelijk invloed op je denken en doen, hoe je omgaat met je diabetes en je omgeving en welke keuzes je maakt. Daarnaast kan het invloed hebben op de gevolgen van diabetes, bijvoorbeeld complicaties.

Tips:
- Get moving, as this lowers stress.
- Discover what energises you, such as gardening, painting or taking a course. Undertake these activities, alone or with others.
- Do relaxation exercises, such as mindfulness, breathing exercises or muscle relaxation exercises.
- Seek support. Talk about it with someone close to you or check out a diabetes forum for contact with other people with diabetes. In fact, social support may protect you from the potentially negative health risks of stress.
Are you able to do this by yourself and keep feeling uncomfortable? Or do you think you might be suffering from anxiety or depressive symptoms? Then ask your (family) physician for advice. There are many possibilities and your doctor or GP can work with you to see what suits you and your symptoms.
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