What is Diabetes ?
Diabetes is a very serious medical condition that can affect the body. When we eat food it is turned into sugar or glucose which is then used by our bodies for energy.
The pancreas makes a hormone by the name of insulin which then provides sugar the help it needs to get into our cells.
When you have diabetes, the pancreas isn’t able to produce enough insulin to get the job done and thus the sugar stays in our bloodstream instead of being converted into energy.
Over the long haul having too much sugar in your blood can cause life threating health problems.
How are Diabetes and Diet Related?
There are numerous factors that cause diabetes. Diet is one very important part in helping prevent it but it can also be what causes it.
People should avoid foods high in cholesterol, saturated fats, added sugars and syrups. Processed foods can lead to insulin resistance, make you overweight and cause inflammation.
Processed sugars are some of the most devastating foods for our body. Continuous sugar intake can cause many deadly conditions including cancer and heart disease.
Most people over exceed their sugar intake by drinking processed beverages. For example sugary drinks like sodas, juices, and energy drinks are some of the leading causes of diabetes.
Obesity is the single best predicator for type 2 diabetes. In addition, it can aggravate resistance to insulin. Type 2 diabetes is seen in 90% of diabetes cases.
Many people that have type 2 diabetes are obese. It is clear that an unhealthy diet can directly cause this condition.
However, type 2 Diabetes is preventable. A balanced diet and active lifestyle can help you maintain a healthy weight. Keeping you filled with energy and away from the doctors office.
How Diet Can Be Used to Manage Diabetes
People who have diabetes do not need a special diet. A healthy diet for someone with diabetes is the same as a healthy diet for anyone.
However, it is a must that someone with diabetes take care of themselves and protect their bodies from any further damage diabetes could cause.
Stay away from trans fats and limit the amount of junk food you indulge in. In fact you should especially limit foods like ice cream, chips, and cakes.
Furthermore, eat reasonable portion sizes that include plenty vegetables and fruits. Some foods to add to your diet include legumes, whole grains, and lean meats. Greek yogurt with fruit is nice healthy choice.
It is important to learn about portion sizes and how often to eat in order to manage blood glucose levels.
Eating healthy matched with taking your vitamins and supplements is essential for a diabetic. If you click the picture it will take you to amazon where you can take your pick.
In addition to eating right, keeping active is equally important. You will have a much better chance at lowering blood glucose levels with daily exercise.
Walking for 30 minutes a day is essential for anyone but especially someone with diabetes, regardless if they are on medication or not. The more intense your workout is the better it is for you, although not all diabetics are able to carry out high intensity workouts.
Studies show that some diabetics have a hard time completing high intensity workouts so it is best to stay within your abilities. Exercise in an underused therapy for type 2 diabetes according to medscape . The effect on insulin resistance from training sessions is lost within a few days.
So it is very important for a type 2 diabetic to stay committed to his or her workout routine. We recommend to exercise every other day at low to moderate level.
Positive effects of Physical Activity on Diabetes
As stated earlier in the article physical activity is vital to maintaining good health. 30-60 minutes a day can help Type 2 diabetics to:
- lower glucose levels
- increase bone and muscle health
- sustain a healthy weight
- improve insulin resistance
- reduce stress
- help you sleep better
- clear mind fog
- increase alertness
- improve mood
Resistance training for type 2 diabetics is endorsed by health professionals across th world. Stating that type 2 diabetic should look to complete 2 sessions a week.
Some Exercises you can do:
- any body weight training like squats, pushups, wall sit, one legged squats, tuck jumps
- any type of lifting
- parking further from your location
- getting up every hour to drink a cup of water
- cleaning the house
- doing laundry
- Taking the dog out for a walk / run
Getting up and moving is an easy way to stay active. Anything you can do to reduce the amount of time sitting down helps. In addition, joining a gym is recommended.
In addition, People with diabetes should discuss their workout routines with a physiologist.
Losing excess weight can also reduce the amount of medication diabetic patients need. If patients don’t train and keep healthy then they can take insulin or medication to help lower blood glucose levels.
However, they are not without risk and if used improperly can cause seizures or even death. This is where exercise comes into play.
Keeping your weight at a healthy level can decrease the amounts of these medications needed to regulate blood sugar levels within healthy limits.
Glucose levels are then lowered which reduce the risk of health problems occurring.
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