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Sweet News for Diabetics – Exercise does outsmart Diabetes!

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Why is #Fitness so crucial to #Diabetes management?

Diabetes galvanizes most people into much-needed #Exercise routines, prodded and cheered on by their #doctors! But how does it help in combating Diabetes?

Well, #physical #activity improves the body’s sensitivity to #insulin and this helps manage #blood #glucose levels.

Increasingly, the world over the number of people with type 2 (previously termed adult onset) is increasing rapidly, thanks to stress levels.

Getting started with a new #exercise #program can be quite daunting. Ahh, that is the rub!!! How many times have you started on a fitness program and given up soon enough, as though it were a New Year’s Resolution that’s mostly valid for just a week!? ; )

If you have diabetes, these exercise tips will help you get fit safely, and prevent the complications of diabetes.

 What is #Aerobic Exercise?

This type of exercise elevates the heart rate and keeps it up for more than two minutes – #walking, #swimming and #cycling are all great forms of aerobic exercise.

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What are its #Benefits?

 

  • Better management of #blood #glucose levels
  • Improved sensitivity to# insulin
  • Increased #heart and #lung capacity
  • Enhanced #muscular and #cardiovascular endurance
  • Reduced heart #disease and #stroke risk
  • Increased #HDL (good) #cholesterol
  • Decreased #stress
  • Better #mental #health, and
  • Lowered #body #weight.

How much Exercise is good?
Make sure you get at least 30 minutes daily. But in reality, it works if you can fit in 3 sessions a week rather than daily because it’s easier to do fewer but longer sessions than many shorter #sessions.

Never let more than two days in a row go by without #training, for the effect of one session of aerobic exercise on #insulin #sensitivity lasts from 24 to 72 hours.

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What is Resistance Exercise?

You can also do free #weights, exercise machines and resistance tubing for training with resistance, or strength training, shown to improve glycemic control.

When should you not Exercise?

  • You need to check your #blood sugar 30 minutes before exercise. If it’s too low (less than 100 mg/dL), have a piece of fruit or whole grain crackers.
  • If it’s too high (more than 300 mg/dL), you may need to take prescribed medication and skip your session.Aerobic exercise and strength training are both terrific ways for diabetics to take control of their health and lower their need for #drugs. Studies show that both modalities in conjunction can give diabetic exercisers even greater results.

 

 

What should you Eat?

Proper eating is essential for all diabetics to help control their blood sugar; so what should you eat when you are a diabetic who is exercising?

Before, during, and following exercise you should check your blood #sugar and act accordingly: too low, you need to have something with #complex carbohydrates; too high, you may need to #medicate.

Consult your doctor before starting on a regimen, and make an exercise plan with your trainer based on your medical condition. Health #Supplements help too.

Can you Prevent #Type-2 Diabetes?

Remember, it’s never too late to start exercising. Start with at least three times a week for 20 to 30 minutes.

Changing your eating habits can also make a large impact. Cut out sugary drinks and eat more whole #grains, #proteins and fresh #fruits and #veggies – #natural and #organic foods from #NaturalMantra are ideal!

By combining a healthy diet with #cardiovascular and #resistance exercises, you can not just manage type 2 diabetes, but you may also be able to #prevent it. Good #health!!!

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Ref: “Effects of Aerobic Training, Resistance Training, or Both on Control of Blood Sugar in Type 2 Diabetes” study published in the September 2007 Annals of Internal Medicine.


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How to keep Heart Disease at bay – the 3-Pronged Mantra

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One of the major causes of heart attacks world-wide is Coronary Artery Disease.

Here, a combination of high cholesterol levels and other fats in the blood collects on the inner lining of the heart’s arteries, eventually forming a thick plaque that attracts clotting agents in the blood. Once a clot forms, it’s very difficult for blood to get to the heart. That’s when a heart attack occurs.

For some people, it is a result of genetics or diabetes; but more often than not, it could have been prevented. Even after coronary artery disease has taken hold, health measures can still prevent a heart attack.

The 3-pronged Mantra to good heart health is:

Eat a low-fat, high-fiber Diet 

If you eat less fat, the chances of developing clogged arteries will obviously decrease. If there’s less fat in the body, there’s less fat available to build up on artery walls.

Get regular Exercise

The heart-healthy effects of physical activity has a tremendous effect on the heart, as it lowers blood pressure and triglyceride levels.

30 minutes of aerobic exercise like jogging, swimming, skipping rope or bike riding every day raises your heart rate and can decrease the risk of heart disease by 20 to 60 percent.

You needn’t run marathons to reduce your risk of heart attack. If you just get up and move around more, your heart will be stronger and healthier. Research has shown that overweight people who exercise have a lower risk of heart disease than thin people who don’t.

Avoid Stress

Don’t smoke, train your body and mind to get into a simple routine of relaxation, perhaps like walking or meditating early in the morning.

Listen to music, get a hobby to keep your mind happy. Learn to cope methodically with projects at work, instead of getting overwhelmed.

These simple steps will go a long way in making your life happier!

 

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