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Author Topic: Healthy Activity is Key in Defeating Diabetes!
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Post Healthy Activity is Key in Defeating Diabetes!
on: February 8, 2012, 04:10
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<p align=”center”>Healthy Activity is Key in Defeating Diabetes!</p>
When it comes to managing diabetes, YOU are the CEO of your care. Regular activity can help manage, or in some cases help defeat diabetes. Exercising muscles use as much as 20 times more sugar (glucose) than normal, stokes the metabolism & burns calories to reduce fat. Regular activity can provide the following benefits:
<ul>
<li>Improved insulin sensitivity & glucose metabolism = blood glucose control</li>
<li>Reduced resting pulse rate & blood pressure</li>
<li>Increased HDL & lowered LDL = Better cholesterol ratio</li>
<li>Increased aerobic capacity & overall fitness</li>
<li>Increased metabolism & lean body mass</li>
<li>Decreased BMI & body fat</li>
<li>Reduced depression, anxiety & stress</li>
<li>Improved self-esteem & body image</li>
</ul>
Guidelines for Healthy Activity:
<ul>
<li>Prior to beginning any exercise program, you should speak with your doctor & consider screening for neurological or vascular complications, cardiovascular risk factors & Metabolic Syndrome.</li>
<li>Before exercise, self-blood glucose monitoring (SBGM) is recommended. You may need to adjust insulin or carbohydrate intake for proper glucose management. When insulin levels are too low, glucose levels to the muscles are reduced, glucose output may become excessive & hyperglycemia may result. When insulin levels are too high, glucose production slows, glucose uptake to muscles increases & hypoglycemia may result.</li>
<li>SBGM should be 100-240 mg.dl. If SBGM is > 250mg.dl, postpone exercise. If SBGM is < 100, eat a 10-20 gram, easily digested carbohydrate snack (e.g. fruit). If you use rapid or short-acting insulin, you may need to reduce the dosage by 50%.</li>
<li>Keep a daily log of activity, including time of SBGM, medications taken, food intake & time, intensity & duration of exercise. Tracking helps you to plan for future exercise sessions by understanding how your body responds to activity & allows you to modify caloric or medication intake accordingly.</li>
<li>Wear a diabetes ID tag</li>
<li>Protect your feet! Wear properly fitting shoes with socks to minimize irritation. Use good hygiene & tend to any irritation spots to avoid infections.</li>
<li>Hydrate! Drink plenty of purified water before, during & after your activity sessions.</li>
<li>Never hold your breath when exercising, especially when lifting weights. Exhale when you exert!</li>
</ul>
Recommendations for Exercise-related Complications
<ul>
<li>Autonomic neuropathy-Focus on low intensity activities</li>
<li>Peripheral neuropathy-Avoid activity that may cause trauma to the feet or require a lot of balance. Swimming, chair exercise & cycling are best.</li>
<li>Nephropathy-Avoid activity that increases blood pressure (heavy weight lifting & high-intensity aerobic activity). Focus on low- intensity.</li>
<li>Retinopathy-Avoid strenuous, high-intensity activity, overhead lifting or movements that lower the head (yoga).</li>
<li>Hypertension-Avoid heavy weight lifting. Focus on low-moderate intensity activity.</li>
</ul>
Recommended Activity for Beginners:
<ul>
<li>Walking, dancing, swimming or jumping on a mini-trampoline</li>
<li>Low-intensity resistance training</li>
<li>Functional training which mimics movements that you use in everyday life. When your body is conditioned to move safely & properly, you will improve strength, coordination & your ability to perform daily tasks. See a Certified Personal Trainer for guidance.</li>
</ul>
Commit to exercise 3-5 times per week for 30 minutes. This can be accomplished in non-consecutive intervals (e.g. 3- 10 minute activity breaks = 30 minutes of activity) Consider jumping on a mini-trampoline for 10 minutes in the morning, take a 10 minute walk at lunch & perform 10 minutes of resistance or functional movements in the evening. Exercise is not something you HAVE to do. It is something you GET to do! Make time for yourself & notice how much better you feel when you move your body. Despite its imperfections, your body is still a miraculous vehicle, given to you as a gift to fulfill your purpose & destiny!

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1 Comments
  1. Myth #1: Carbohydrates are bad for you.

    All carbohydrates aren’t alike. Easily digested carbohydrates, such as those from white bread and white rice, if eaten often and in large quantities, may add to weight gain. But carbohydrates are also found in fruits, vegetables, beans, and dairy products; and these deliver essential vitamins, minerals, and fiber. Diabetes carbohydrates also give your body energy and help keep organs functioning properly.

    A system called the glycemic index measures how fast and how far blood sugar rises after you eat a food with carbohydrates. White rice, for example, is almost immediately converted to blood sugar (glucose), causing it to rise rapidly, and so has a high glycemic index. Whole grain bread is digested more slowly, making blood sugar climb more slowly and not as high. It has a low glycemic index. Whenever possible, select carbohydrates that is whole grain, such as whole grain bread, whole wheat pasta, and old fashioned oats.

    Myth #2. Vegetables mainly add fiber to your diabetic diet foods.

    Vegetables are excellent sources of fiber and they supply vitamins and minerals, with very few calories. Orange vegetables like carrots, and dark leafy greens, such as spinach and collards, are good sources of vitamin A, an important nutrient to keep your eyesight keen, your skin healthy, and your immune system strong. Broccoli, pepper, and tomatoes are full of vitamin C, which promotes healing and keeps keep ligaments, tendons, and gums healthy. And beans and lentils supply potassium, which enables the body to convert blood sugar into glycogen, a stored form of energy that’s held in reserve by the muscles and liver.

    Myth #3: To get calcium in your diabetic diet, you have to consume dairy products.

    Milk, yogurt, and cheese are rich in calcium, which is important for building and protecting bones, Calcium Sources but they’re not the only sources of this mineral. Today, many foods are fortified with calcium, including orange juice, soy milk, breads, and cereals. Other nondairy sources of calcium are canned salmon and sardines with bones, collard greens, broccoli, and almonds. If you find it difficult to get enough calcium from your diet, you can also take calcium and glucose supplements.
    Food for Type 2 Diabetes – Nutrition Mythbusters

    Myth #4: Meat, chicken, and fish are the best sources of protein.

    Foods with protein help your body build muscle and tissue, and provide diabetes vitamins and minerals. Animal sources—meat, poultry, fish, and dairy products–have what’s called complete protein, that is, they contain all the amino acids needed to build new proteins. Proteins from fruits, vegetables, grains, and nuts are called incomplete proteins—they’re missing one or more amino acids. But animal sources of protein have their drawbacks: red meat and poultry skin are high in fat, especially saturated fat (a healthy diabetic diet plan should have less than 10% of calories from saturated fat). If you eat meat, stick to lean cuts, chicken with the skin removed, and fish. If you want to try vegetable sources of protein, try beans, nuts, and whole grains.

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