and exercise for diabetics
The best way to
fight diabetes is through lifestyle changes particularly by combining
diet and exercise. This is not new. Diabetes researchers and other
experts have always suggested lifestyle changes as the major weapon in
fighting diabetes. Studies have shown that people can greatly reduce
their chances of acquiring diabetes if they exercise and follow a
healthy diet. Overweight individuals can reduce their risk of getting
diabetes by more than 50 percent if they could lose at least 10 pounds.
good news to individuals with a moderate or high risk of getting
diabetes. It means that the changes that need to be implemented are not
big and drastic. One needs only to employ some little changes in his or
her lifestyle in order to prevent diabetes. This is so empowering for
individuals since it means that they have control over the dreaded
overweight individuals actually have less insulin receptors than people
with normal weights. This explains why most people with diabetes are
either overweight or obese. Excess fat makes an individual's body
insensitive to insulin. This means that overweight individuals need
more insulin than people with normal weight. This is why reducing
weight would greatly lower an individual's chance of getting diabetes.
Diet change: one of the
best way to fight diabetes
The key is to
combine exercise with proper diet. Proper diet here not only refers to
reducing calorie intake. It also means eating the right kind of food.
One should avoid foods that are rich in fat particularly animal fat.
They should also lessen their intake of red meat, dairy products and
eggs. Processed and refined carbohydrates are big no-nos. These include
refined sugar, white rice and white flour. Instead, one should consume
whole grains like millet rice and unrefined rice (brown or red) and
There are foods
that have an insulin-like effect in the body when consumed. Some
examples of these are: cucumbers, garlic, soy, wheat germ, avocados,
green beans, buckwheat, flaxseed oil, green vegetables (raw) and
Brussel sprouts. People who believe that they are at risk of getting
diabetes must increase their consumption of these foods.
Intake of fiber
can also greatly reduce the risk of diabetes. High fiber foods are
usually low in sugar. Individuals with diabetes or at risk of getting
diabetes cannot process sugar properly, and are advised to
increase their fiber intake by taking fiber supplements such as guar
gum, psyllium, oat bran or glucomannan. They should also consume more
vegetables, fruits, whole wheat products and whole grain products.
Intake of white sugar and foods high with it must be cut. You must
replace these foods with ones that have high fiber content.
also stay away from alcoholic drinks if they really want to avoid
having diabetes. Alcohol decreases glucose tolerance especially in the
elderly and those already at high risk of getting diabetes. Moreover,
diabetics who consume even moderate quantities of alcoholic drinks have
a greater risk of damaging their eyes and nerves. Apart from alcoholic
drinks, smoking must also be avoided to be safe from getting diabetes.
Cigarettes increases the risk for heart disease, kidney problems and
other health concerns connected to diabetes. Heavy smokers are more
likely to become diabetics than non-smokers. So if you are currently a
smoker it is in your best interest to quit the habit.
If you don't smoke then just don't pick up the habit.
Exercise protects you
Both type 1 and
2 diabetes can be avoided and improved with a regular moderate exercise
regimen. In fact, individuals with type 1 diabetes who exercise
regularly require less insulin while healthy individuals who exercise
regularly are less likely to develop type 2 diabetes. This is because
working out reduces the amount of body fat and thus improves the
sensitivity of the body to insulin.
The exercises need not be strenuous. Simple aerobic activities like
walking, running, swimming and cycling can greatly improve blood sugar
levels. Exercise improves the utilization of glucose by the muscles
involved. This effect can last up to two days or more. Blood
fat profile and blood pressure which also affects diabetes also
improves with regular exercise.
especially those who are already diabetic, must monitor their blood
sugar level when exercising. This is because exercise can either
increase or decrease blood sugar. It is always advisable to ask your
physician before going into an exercise program.