Diabetes and Exercise
Almost twenty-one million people within the US live with diabetes and an estimated 6.2 million of those people do not know that they need diabetes because they're undiagnosed. People with diabetes, on the average , have medical expenditures that are 2.3 times above non-diabetics, consistent with the American Diabetes Association. Another study in Population Health Management estimates that diabetes is costing our nation $218 billion dollars in health care per annum . Yet, most diabetes cases are preventable or reversible through exercise, weight loss, and healthy living.
I find myself wondering. What if the 6.2 million people that were undiagnosed knew that they had diabetes? Or the estimated 57 million Americans with Pre-Diabetes were educated on how they might mange their health and avoid becoming a kind 2 Diabetic?
Being diagnosed as Pre-Diabetic doesn't mean that Type 2 diabetes is inevitable. If you reduce and increase your physical activity, you'll prevent or delay diabetes and even return your blood sugar levels to normal (ACSM 2006). (See sidebar for diabetes terms defined)
This is a really important point that a lot of people don't understand - if you exercise and reduce you'll prevent or delay diabetes.
Do you know the signs of diabetes? Take a glance around you. does one see any signs of diabetes in your friends and family right now? (See sidebar for common signs of diabetes) it's very possible that there are folks that are diabetic (or will become diabetic) around you each day. the middle for Disease Control and Prevention estimates that one in three Americans may develop diabetes in their lifetime. Those statistics are staggering and PREVENTABLE for many .
What about Type 2 diabetics that are diagnosed? What if we educated them that through diet and exercise they might reduce their medication or eliminate it? What would this do for our health care crisis? i do know that we'd first need to break through many myths, magic solutions, and limiting beliefs. The pharmaceutical companies won't be proud of me letting this secret out either. But, what the heck, our health care system is during a crisis! Our Nation is sick! There, I said it. So let's get right down to the business of taking some personal responsibility for our health.
Many of you who try to know diabetes and take responsibility for your health immediately have several questions:
o do you have to cut out sugar?
o Is your weight putting you at risk?
o If you're skinny, you do not need to worry, right?
o Can exercise and diet really help YOU?
o How do I control blood glucose levels?
And then there are the problems that you simply won't even know to ask about:
o Having diabetes for quite five years can increase your likelihood of developing disorder
o Regular exercise can cause you to more sensitive to insulin, which may reduce medication dosages
First, let's mention insulin, the prime medication that keeps diabetics functioning then you'll see the answers clearly to your questions.
How does insulin work? Insulin is that the main hormone that controls the entry of blood glucose from the blood stream into the cells of the body to be used as energy. How does exercise influence the insulin hormone? Exercise has an insulin-like effect on the body. When exercising, your muscles require a gentle flow of sugar to stay contracting and keep you moving. Exercise increases the speed at which your muscles take up the sugar from your blood stream; so exercise acts an equivalent as insulin by emptying the surplus sugar in your blood stream into your muscles. This action, therefore, lowers your blood glucose . One twenty minute walk each day can lower glucose levels by twenty points.
Here may be a great example to elucidate insulin's function in your body. consider insulin as a bus for a flash . Glucose (sugar) is that the passenger. There are two sorts of diabetics. Type 1 diabetics manufacture no insulin (or haven't any bus), which, consistent with the middle for Disease Control, is 5% - 10% of all diagnosed cases. The second type (Type 2), have insulin resistance, which suggests the bus is there, but it's not learning passengers and, there are less buses running the route. consistent with the middle for Disease Control, Type 2 diabetes accounts for 90%-95% of all diagnosed cases.
When you exercise, your muscles work harder than usual and need more fuel than usual; so your muscles send their own buses to select up the sugar within the bloodstream and carry it back to the muscles. Working muscles take over for insulin and (for Type 2 diabetics) they will even show the buses (insulin) the way to work again (pick up passengers).
Exercising has many benefits for a diabetic. It increases glucose uptake by the cells, improves insulin sensitivity by improving glucose metabolism and reduces the danger of disorder . Reduction of blood sugar levels improves insulin sensitivity by making it simpler . Exercise may reduce dosage requirements or need for medication and improve the power to lose and/ or maintain weight if combined with an intuitive diet. (See sidebar for Safe Exercise Check List)
There are many popular myths about diabetes. Here are a couple of that I hear often.
Myth #1 - Diabetics can't eat sugar or sweets and therefore the only reason they need diabetes is because they ate an excessive amount of sugar. Yes, simple carbohydrates or sweets do raise your blood sugar levels but if you eat them carefully and make them a part of your hotel plan , you'll safely eat an occasional sweet
Myth #2 - If I'm skinny I'm fine. Diabetes is merely a disease that obese people get.
Not completely true, 20% of individuals with Type 2 Diabetes are slim. Yes, being obese does put you in danger for Type 2 Diabetes, high vital sign and high cholesterol. The key thing to recollect is that there's not an atypical "diabetes" somatotype , genetic trait, race, age or gender. Type 2 diabetes is caused by lifestyle choices and diabetes may be a disease to require seriously.
Myth #3 - there's no natural remedy for Diabetes. If I take insulin or insulin sensitivity drugs I can continue with my same lifestyle choices and be alright. Well there's a natural remedy, it's called exercise and balanced eating. you'll keep a decent control on diabetes by monitoring your glucose levels, combining exercise with balanced eating, or use medication.
Myth #4 - Well I'm only borderline and 170 mg/dl blood glucose reading is normal on behalf of me . you'll feel normal being a diabetic but high glucose levels aren't safe. there's no such thing as borderline. You either are a diabetic otherwise you aren't a diabetic. this is often a significant disease that needs you to require personal responsibility for your body. there's serious health complications related to diabetes, especially once you are stressing your body with high blood glucose levels. you've got to start out to form lifestyle changes in order that you'll live a top quality life over the future .
Myth #5 - Exercise! What can that do for me? Blah! Blah! Healthy Lifestyle Blah! Yeah, Yeah, I know. The American Diabetic Association recommends 150 minutes of exercise every week . this is often exercise of 20-60 minutes, in continuous sessions, 3-5 times every week . The Diabetes Prevention Study revealed that exercising for a complete of two hours every week can reduce the danger of developing diabetes by 50%, which will be as little as 20 minutes, 6 days every week . Take a brief , ten minute walk before and after work and you'll prevent diabetes or lower your glucose levels.
The fact is, over 90% of diabetes cases are preventable and may be maintained with some natural remedies like exercising, healthy eating, and/or combined with low doses of medication without tapping into our health care system to the tune of $218 billion. Start gradually and exercise a touch everyday until you build up to the recommended guidelines. Eat a balanced, healthy diet and lose the all or nothing approach. Get educated about your disease, determine what your beliefs are about diabetes and make lifestyle changes starting today. (See sidebar Want to find out More)
Diabetes is serious but you'll do something about it!
Side Bars:
Diabetes Terms Defined
o Type 1 = Auto immune disease that destroys insulin producing cells within the pancreas. The body cannot manufacture its own insulin because the beta cells of the pancreas that are liable for insulin production are destroyed. About 5-10% of all diagnosed cases (CDC 2005)
o Type 2 = body loses its sensitivity to insulin therefore the body's cells are unable to utilize insulin properly (also knows as insulin resistance or adult onset diabetes). About 90% - 95% of all diagnosed cases (CDC 2005)
o Pre-Diabetes = If you've got a fasting plasma glucose test (FPG) and your levels are 100 mg/dl to 125 mg/dl you're diagnosed as showing signs of becoming a diabetic unless you create some lifestyle changes
o Gestational Diabetes = When pregnancy hormones interfere with the mothers insulin, causing glucose levels to rise. this is often a sort of insulin resistance that in most cases ends with the birth of the kid .
o Metabolic Syndrome = a mixture of medical disorders that increases the danger factors of developing disorder , obesity, hypertension, low HDL (HDL), high cholesterol levels and elevated plasma triglyceride levels.
o Hypoglycemic = abnormally low blood glucose levels which might be caused by excessive insulin, or your diet. Signs would be: trembling or shakiness, nervousness, rapid heart beat, increased sweating, headache, impaired concentration or attentiveness, unconsciousness and coma
o Hyperglycemic = abnormally high blood glucose levels. Signs would be: frequent urination, great thirst, nausea, abdominal pain, dry skin, disorientation, labored breathing, and drowsiness.
Do you know the signs of diabetes? Some very telltale signs include:
o frequent thirst, hunger and urination
o weight loss
o fatigue
o crankiness
o frequent infections
o blurred vision
o cuts/ bruises that are slow to heal
o tingling and numbness in hands and feet
o recurring skin, gum and bladder infections
Safe Exercise Check List
o Get physician clearance before starting any exercise program
o Test your blood sugar level before exercise, immediately after exercise, and again two hours after exercise
o Follow general guidelines for a secure exercise session; warm-up, cool-down, stretch, adhere to an intensity of Type 1 (3 to five RPE) and sort 2 (3 to 6/7 RPE), drink many water
o Wear well-fitting, well cushioned, supportive shoes
o Wear polyester or cotton polyester socks in order that your feet stay dry and minimize trauma to the foot
o Avoid strenuous, high-impact or static activity unless specifically approved by your doctor
o Carry a carbohydrate snack with you of 10-15 grams of carbohydrate
o Wear identification that tells others you've got diabetes just in case of a hypoglycemic response http://www.n-styleid.com
o Know and monitor signs of exercise induced hypoglycemia
o don't exercise if 250 mg/ dl blood sugar levels or if you've got ketones in your urine
o If you've got autonomic neuropathy, peripheral neuropathy, neuropathy, retinopathy or the other related conditions to diabetes, you want to get a doctors approval before starting an exercise program. These conditions require specific and strict guidelines.
o Exercise with a partner until you recognize your response to exercise
o Always check your feet before and after exercise for lesions
o Drink many water. an honest rule is to require a mouthful or two a minimum of every fifteen minutes
Diabetes and Exercise
Reviewed by newsanddailyupdates
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July 02, 2020
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