By Dr. Robert Weil, DPM and Lawrence Rubin, DPM

According to Robert Weil, DPM, a sports podiatrist and expert in injury-free exercise, we should be advocating for a holistic approach to tackling the rise of type 2 diabetes.

Often called “Dr. Bob” by his followers, he points out that a common contributor to this health crisis is a sedentary lifestyle, which Dr. Bob addresses through his long-standing work with athletes and the general public. The “new medicine,” as seen through his lens, moves beyond simple prescription and focuses on empowering individuals to take an active role in their health. The key principles involve eating smarter, keeping active, and prioritizing rest and recovery. Here are the powerful viewpoints he advocates:

1. Eat smarter: Fuel your body for activity

While Dr. Bob is not a nutritionist, his emphasis on sports medicine implies the necessity of proper nutrition to support an active lifestyle and manage diabetes. In his view, what you eat directly impacts your body’s ability to perform and recover.

Focus on whole, unprocessed foods. Eating a diet rich in vegetables, lean proteins, and healthy fats provides the necessary fuel without the blood sugar spikes caused by refined carbohydrates and sugars. Plus, prioritize a balanced diet. Combining “good carbs” with healthy fats and proteins can slow digestion, stabilize blood sugar levels, and provide sustained energy throughout the day.

Also emphasize fiber: Nutrient-dense, high-fiber foods, such as beans, nuts, and legumes, are crucial for proper digestion and for preventing sudden surges in blood sugar.

2. Keep moving: Exercise for blood sugar control

Exercise is a cornerstone of Dr. Bob’s philosophy. “It is a powerful tool for controlling blood sugar levels and improving overall health,” he says. Here are his key exercise recommendations:

• Move for at least 30 minutes daily: Studies show a strong link between regular physical activity and blood sugar control. Incorporating movement into your daily routine is critical.
• Walk regularly: Walking is a highly effective form of exercise. A post-meal walk can be particularly beneficial for lowering blood glucose levels.
• Vary your workouts: Engaging in a variety of physical activities helps prevent injury and keeps things interesting. Options can range from brisk walking to swimming and cycling.

Follow special considerations for senior citizens:

• Choose low-impact activities: For older individuals–especially those with existing joint issues, low-impact exercise is essential.
• Walking: A simple yet powerful activity that is easy on the joints.
• Swimming: Water-based exercises reduce stress on joints and are ideal for those with neuropathy.

Dr. Bob emphasizes the importance of stability. Especially, for seniors, incorporating balance-focused exercises like Tai Chi can reduce the risk of falls, a common complication for individuals with diabetes. He advises his patients to, “Listen to your body.” He cautions it is crucial for seniors to start slowly and gradually increase the intensity and duration of exercise. Medical advice should be sought before beginning any new program.

3. Reduce stress: The importance of rest and recovery

Dr. Bob understands that physical activity is only one part of the equation. Recovery and managing stress are equally vital for maintaining a healthy and balanced life, especially for those managing a chronic condition like diabetes.

Here are his key recommendations for rest and recovery:

• Prioritize sleep: Adequate sleep is essential for the body’s repair processes and for managing blood sugar levels effectively.
• Embrace relaxation techniques: Practices like deep breathing, meditation, and yoga can help calm the nervous system and lower stress, which can negatively impact blood sugar control.
• Seek social support: Talking with friends or family about challenges can help manage the emotional stress of living with diabetes.
• Find humor in life: A positive outlook can improve overall well-being and help navigate life’s challenges more effectively.

By following Dr. Bob’s principles of active living, mindful nutrition, and proper recovery, individuals can take significant steps toward managing and preventing type 2 diabetes.

A note from Dr. Bob: Great progress has been made between LER Expo and podiatry that led to getting the word out and collaboration. We’ve got to get nutrition, lifestyle, childhood obesity, and the lack of exercise FRONT and CENTER to combat the Juvenile Type 2 challenge. Keep your eye out for updates From Dr. Bob.

Robert A. Weil is a sports podiatrist in private practice in Lisle, Illinois. He hosts “The Sports Doctor,” a live weekly radio show on bbsradio.com, or you can visit his website, thesportsdoctorradio.com. His book, #HeySportsParents written with Sharkie Zartman, is available on Amazon.com. Dr. Weil was inducted into the prestigious National Fitness Hall of Fame in April 2019. Find him at thesportsdoctorradio.com.

Lawrence Rubin is the executive director of Lower Extremity Amputation Prevention (LEAP) Alliance and the Chief Executive Officer of FootCare America Networks LLC.