Posts Tagged ‘exercise’

It is very important that people understand that exercise and losing weight can prevent or delay diabetes.

In the United States, almost 21 million people are living with diabetes and an estimated 6.2 million of these people don’t even know that they have diabetes.  According to the American Diabetes Association, people with diabetes have medical expenditures that are 2.3 times higher than non-diabetics.  Yet, most diabetes cases are preventable or reversible through exercise, weight loss, and healthy living.

What if the 6.2 million people who were undiagnosed knew they had diabetes? Or the estimated 57 million Americans with Pre-Diabetes were educated on how they could mange their health and avoid becoming a Type 2 Diabetic?

Being diagnosed as Pre-Diabetic does not mean that Type 2 diabetes is inevitable. If you lose weight and increase your physical activity, you can prevent or delay diabetes and even return your blood glucose levels to normal (ACSM 2006).

Do you know the signs of diabetes? Take a look around you. Do you see any signs of diabetes in your friends and family right now? It is very possible that there are people that are diabetic (or will become diabetic) around you every day. The Center for Disease Control and Prevention estimates that one in three Americans may develop diabetes in their lifetime. Those statistics are staggering and PREVENTABLE for most.

What about Type 2 diabetics that have been diagnosed? What if we educated them that through diet and exercise they could reduce their medication or eliminate it? Let’s get down to the business of taking some personal responsibility for our health.

Many of you who are trying to understand diabetes and take responsibility for your health immediately have several questions:

• Should you cut out sugar?
• Is your weight putting you at risk?
• If you are skinny, you don’t have to worry, right?
• Can exercise and diet really help YOU?
• How do I control blood sugar levels?

And then there are the issues that you might not even know to ask about:

Having diabetes for more than five years can increase your likelihood of developing cardiovascular disease
Regular exercise can make you more sensitive to insulin, which can reduce medication dosages.

What is insulin?

Insulin is the main hormone that controls the entry of blood sugar 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 steady flow of sugar to keep contracting and keep you moving. Exercise increases the rate at which your muscles take up the sugar from your blood stream.  Exercise acts the same as insulin by emptying the excess sugar in your blood stream into your muscles. This action, therefore, lowers your blood sugar.   In fact, a twenty minute walk a day can lower glucose levels by twenty points.

Here is a great example to explain insulin’s function in your body. Think of insulin as a bus for a moment. Glucose (sugar) is the passenger. There are two types of diabetics. Type 1 diabetics manufacture no insulin (or have no bus), which, according to the Center for Disease Control, is 5% – 10% of all diagnosed cases. The second type (Type 2), have insulin resistance, which means the bus is there, but it is not picking up passengers and, there are less buses running the route. According to the Center for Disease Control, Type 2 diabetes accounts for 90%-95% of all diagnosed cases.

When you exercise, your muscles work harder than usual and require more fuel than usual; so your muscles send out their own buses to pick up the sugar in the bloodstream and carry it back to the muscles. Working muscles take over for insulin and (for Type 2 diabetics) they can even show the buses (insulin) how 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 risk of cardiovascular disease. Reduction of blood glucose levels improves insulin sensitivity by making it more effective. Exercise may reduce dosage requirements or need for medication and improve the ability to lose and/or maintain body weight if combined with an intuitive diet.

What are the common misconceptions?

There are many popular myths about diabetes.  Here are a few that I hear often.

1.  Diabetics must stay away from sweets.

While simple carbohydrates or sweets raise your blood glucose levels, you can safely eat an occasional sweet if you eat them in moderation and make them a part of your meal plan.

2.  Only obese people get diabetes

The key thing to remember is that there is no typical “diabetes” body type, genetic trait, race, age or gender. Type 2 diabetes is caused by lifestyle choices.  While being obese puts you at risk for Type 2 diabetes, also keep in mind that 20% of people with Type 2 Diabetes are slim.

3.  There is no natural remedy for diabetes.

The natural remedy for diabetes is called exercise and balanced eating.  In addition to that, always monitor your your glucose levels, combining exercise with balanced eating, or use medication.

4.  I am only borderline and a high blood sugar reading is normal for me.

There is no such thing as being borderline.  You are either a diabetic or not.  While a high blood sugar may seem normal for you, keep in mind that having high glucose levels are not safe.

Diabetes is a serious disease and it is best that you take personal responsibility for your body.  There are serious health complications especially when you are stressing your body with high blood sugar levels.

5. I don’t believe that exercising will do me good.

The Diabetes Prevention Study revealed that exercising for a total of two hours a week can reduce the risk of developing diabetes by 50%, that can be as little as 20 minutes, 6 days a week.  This means that even taking a short, ten minute walk before and after work can help you prevent diabetes or lower your glucose levels.

Diabetes is serious but you can do something about it.  Get educated about your disease, determine what your beliefs are about diabetes and make lifestyle changes starting today.  Exercise a little everyday until you build up to the recommended guidelines and eat a balanced, healthy diet.  Keep in mind that over 90% of diabetes cases are preventable and can be maintained with some natural remedies such as exercising, healthy eating, and/or combined with low doses of medication.

What are some common diabetes terms?

1.  Type 1

The body cannot manufacture its own insulin because the beta cells of the pancreas that are responsible for insulin production are destroyed. It is an auto immune disease that destroys insulin producing cells in the pancreas.  About 5-10% of all diagnosed cases (CDC 2005)

2.  Type 2

This is also known as insulin resistance or adult onset diabetes.  The body loses its sensitivity to insulin so the body’s cells are unable to utilize insulin properly. About 90% – 95% of all diagnosed cases fall within this category.

3.  Pre-Diabetes

This is the onset of diabetes.  If your fasting plasma glucose test (FPG) indicates your levels are 100 mg/dl to 125 mg/dl, you will be diagnosed with pre-diabetes as your body is already showing signs of becoming a diabetic.  This requires you to change your lifestyle if you want to prevent having diabetes.

4.  Gestational Diabetes

This is a form of insulin resistance.  This is when the glucose levels rise due to the pregnancy hormones interfering with the mother’s insulin.  In most cases, this ends with the birth of the child.

5.  Metabolic Syndrome

A combination of medical disorders that increases the risk factors of developing cardiovascular disease, obesity, hypertension, low high-density lipoprotein (HDL), high cholesterol levels and elevated plasma triglyceride levels.

6.  Hypoglycemic

This is when you have abnormally low blood sugar levels which could be caused by excessive insulin or your diet. Some of the symptoms are:

• trembling or shakiness
• nervousness
• rapid heart beat
• increased sweating
• headache
• impaired concentration or attentiveness
• unconsciousness
• coma

7.  Hyperglycemic

This is when you have abnormally high blood sugar levels.  Some of the symptoms are:

• frequent urination
• thirst
• nausea
• abdominal pain
• dry skin
• disorientation
• labored breathing
• drowsiness

What are the telltale signs of diabetes?

Some very telltale signs include:

• frequent thirst, hunger and urination
• weight loss
• fatigue
• crankiness
• frequent infections
• blurred vision
• cuts/ bruises that are slow to heal
• tingling and numbness in hands and feet
• recurring skin, gum and bladder infections

What are the guidelines for exercising safely?

• Prior to starting an exercise program, always consult with your doctor first.
• Track your blood glucose levels during your exercise program.  Do this before exercising, immediately after exercising and two hours after exercising
• Always warm-up, cool-down, stretch and adhere to an intensity of Type 1 (3 to 5 RPE) and Type 2 (3 to 6/7 RPE).
• Always wear well-fitting, well cushioned, supportive shoes
• Minimize trauma to your feet by wearing polyester or cotton polyester socks.  This will keep your feet dry.
• Remember that any strenuous, high-impact or static activity must be approved by your doctor.
• It pays to be prepared.  Keep a carbohydrate snack with you.  These snacks must have about 10-15 grams of carbohydrate.
• Wear identification that lets people know that you have diabetes.  This will come in handy in case of a hypoglycemic response http://www.n-styleid.com
• Understand and monitor the signs of exercise-induced hypoglycemia
• Do not exercise if you have 250 mg/ dl blood glucose levels or if you have ketones in your urine
• Certain diabetic conditions require specific and strict guidelines.  If you have autonomic neuropathy, peripheral neuropathy, neuropathy, retinopathy or any other related conditions to diabetes, it is required that you obtain your doctor’s approval before starting an exercise program.
• If you are new to exercising, it is best that you exercise with a partner.  Do this until you know your body’s response to exercise
• Always check your feet before and after exercise for lesions
• Drink plenty of water. A good rule is to take a mouthful or two at least every fifteen minutes

Just commenced partial weight-bearing on my left foot, after nine weeks on crutches. Using an orthopaedic boot and one crutch to gradually transfer weight to the affected foot, which is progressing nicely. How long will it take to resume normal bipedal locomotion? Will additional exercise, beyond leg training, assist in the healing and rehabilitation process? Will I be able to jog again, I am an avid weight-lifter and runner. Please someone let me know! I cannot allow my body to atrophy any longer.

Your body obtains glucose from the food you take in, the liver and muscles also supply your body with glucose. Blood transports the glucose to cells throughout the body. Insulin, a chemical hormone, helps the body’s cells to take in the glucose. Insulin is made by the beta cells of the pancreas and then released into the bloodstream.

If the body does not make enough insulin or the insulin does not work the way it should glucose is not able to enter the body’s cells. Instead the glucose must remain in the blood causing an increase in blood glucose level. This high blood glucose level causes pre-diabetes or diabetes.

Pre-diabetes means that blood glucose level is higher than average but not high enough for a diabetes diagnosis. Having pre-diabetic glucose levels increases risk for developing type 2 diabetes as well as heart disease and stroke. Still, if you have pre-diabetes there are many ways to reduce your risk of getting type 2 diabetes. Moderate physical activity and a healthy diet accompanied by modest weight loss can prevent type 2 diabetes and help a person with pre-diabetes to return to normal blood glucose levels.

Symptoms of diabetes include excessive thirst, frequent urination, being very hungry, feeling tired, weight loss without trying, the appearance of sores that slowly heal, having dry and itchy skin, loss of feeling or tingling in feet, and blurry eyesight. Still, some people with diabetes do not experience any of these symptoms.

Diabetes can be developed at any age. There are three main types of diabetes: type 1, type 2, and gestational diabetes.

Type 1 diabetes is also referred to as juvenile diabetes or insulin-dependent diabetes. It is usually diagnosed in children, teens, or young adults. In this type of diabetes, the beta cells of the pancreas are no longer able to produce insulin because they have been destroyed by the body’s immune system.

Type 2 diabetes is also referred to as adult-onset diabetes or non insulin-dependent diabetes. It may be developed at any age, including childhood. In this type of diabetes is the result of insulin resistance, a condition in which the body’s cells do not interact properly with insulin. At first, the pancreas is able to produce more insulin to keep up with the increased demand for insulin. However, it loses the ability to make up for the body’s cells inability to interact properly with insulin with time. The insulin is unable to help the cells take in glucose, this results in high blood glucose levels. Type 2 diabetes is the most common form of diabetes. An unhealthy weight contributed by a high calorie diet and lack of physical activity increases the risk for developing this form of diabetes.

African Americans, Hispanic Americans, American Indians, Alaska Natives, and Asian and Pacific Islanders are at especially high risk for developing Type 2 diabetes.

Gestational diabetes refers to the development of diabetes in the late stages of pregnancy. It is caused by hormones associated with pregnancy and a shortage of insulin. This form of diabetes goes away after the baby is born, but puts both the mother and child at a greater risk for developing type 2 diabetes in later life.

Diabetes is a serious disease and when it is not well controlled, it damages the eyes, kidneys, nerves, heart, gums, and teeth. Having diabetes makes one more than twice as likely as someone without diabetes to have heart disease or stroke.

It is important to keep blood glucose, blood pressure, and cholesterol under control to avoid the serious complications associated with diabetes. Taking steps to control diabetes can make a large impact in the one’s health.

Risk Factors

Diabetes is a serious disease with no cure. Controlling blood glucose levels, blood pressure, and cholesterol can help prevent or delay complications associated with diabetes such as heart disease and stroke. Much research is being done to find ways to treat diabetes.

Type 1 diabetes is classified as an autoimmune disease. An autoimmune disease is the result of the body’s own immune system, which fights infections, turning against part of the body.

Currently, it is unclear what exactly causes the body’s immune system to turn on itself attacking and destroying the insulin producing cells of the pancreas. There are genetic and environmental factors, such as viruses, involved in the development of type 1 diabetes. Researchers are working to identify these factors and prevent type 1 diabetes in those at risk.

Type 2 diabetes is associated with being overweight, high blood presure, and abnormal cholestorol levels. Being overweight can contribute to one’s body using insulin correctly.

Other risk factors include:

• Having a family history of diabetes, perhaps in a parent, brother, or sister.
• Being of African American, American Indian or Alaska Native, Asian American or Pacific Islander, or Hispanic American/Latino descent.
• Having a history of heart disease.
• Having a history of gestational diabetes.
• An inactive lifestyle

Prevention

Modest changes in lifestyle can help prevent the development of type 2 diabetes in those at risk. Here are some helpful tips.

• Maintain a healthy body weight. Being overweight has many negative effects on one’s health and can prevent the body from properly using insulin. It also can contribute to high blood pressure. Research shows that even a modest amount of weight loss can reduce one’s risk of developing type 2 diabetes.
• Make healthy food choices. What we put into our bodies has big consequences in our health and how our body functions. Eating healthy helps control body weight, blood pressure, and cholesterol levels.
• Be active. Find a physical activity you enjoy and that gets your heart pumping, perhaps walking briskly, dancing, or yard work. Try to be physically active for at least 30 minutes a day 5 days a week – research shows that this helps to reduce the risk for type 2 diabetes.

Symptoms and Diagnosis

Diabetes is sometimes referred to as a “silent” disease because people may not show any signs or symptoms. Symptoms of diabetes include: excessive thirst frequent urination, being very hungry, feeling tired, weight loss without trying, the appearance of sores that slowly heal, having dry and itchy skin, loss of feeling or tingling in feet, and blurry eyesight. Still, some people with diabetes do not experience any of these symptoms.

Symptoms for type 2 diabetes develop gradually, while type 1 diabetes develops more quickly.

Doctors use different tests to diagnose diabetes. Tests to diagnose diabetes and pre-diabetes include the fasting plasma glucose (FPG) test and the oral glucose tolerance test (OGTT). A random plasma glucose test allows doctors to diagnose only diabetes.

If any of these tests show that you might have diabetes, your doctor will need to repeat the fasting plasma glucose test or the oral glucose tolerance test on a different day to confirm the diagnosis.

Because type 2 diabetes is more common in older people, especially in people who are overweight, doctors recommend that anyone 45 years of age or older be tested for diabetes. If you are 45 or older and overweight, getting tested is strongly recommended.

Older adults are at higher risk for developing Type 2 diabetes, particularly if they are overweight. Doctors recommend that those over 45 years of age be tested for diabetes especially if they are overweight.

Diabetes is a serious disease that can lead to pain, disability, and death. Sometimes people have symptoms but do not suspect diabetes. They delay scheduling a checkup because they do not feel sick.

Despite the risk of diabetes due to age and weight status, people often delay having a checkup because they do not feel any symptoms. Sometimes, people experience symptoms do not realize that it may be diabetes. Still, diabetes is a serious disease which, if left untreated, may lead to hazardous complications and even death.

Often times, people are not diagnosed with diabetes until they experience one of its complications, such as heart trouble or difficulty seeing. Early detection can prevent or delay such complications, making checkups all the more important.

Treatment

There is no cure for diabetes, but with careful control of blood glucose level, as well as cholesterol levels and blood pressure, it can be managed.

People with type 1 diabetes use insulin injections, by shots or an insulin pump, to control their blood glucose levels. People with type 2 diabetes use oral medications, insulin, or both to control their blood glucose levels. In some cases of type 2 diabetes, a person can use diet and exercise alone to maintain appropriate blood glucose levels.

Managing your blood glucose includes several lifestyle changes. These include:

• Follow a meal plan that makes sense for you and how your body responds to the different foods that you eat.
• Incorporate physical activity into your daily life.
• Take the appropriate diabetes medicine and check your blood glucose levels in a manner that is consistent with your doctors recommendations is also key.

Treatment – Diet and Exercise

1.  HAVE A STRICT MEAL PLAN

It is very important to make healthy choices when it comes to choosing what food to eat.  This will keep your blood glucose level in the correct range.  When choosing a meal plan, pay attention to how your body responds to the types of food that you eat.

A meal plan will help you to achieve a healthy weight  as well as help control your blood glucose levels.  A dietitian can help clarify misconceptions about healthy eating as well as ease you and your family into a plan that fits your goals and lifestyle.  It is also important to consider the following things when developing your meal plan:

• your weight
• daily physical activity
• blood glucose levels
• medications

It is not necessary for diabetes to only eat particular foods.  Generally, foods that are good for everyone are also good for diabetics.  The following foods are ideal:

• Those that are low in fat, salt, and sugar.
• Foods that are high in fiber, such as whole grains, beans, fruits, and vegetables.

It is best that you consult with your doctor regarding your meal plans.  They can often give you the contact information of a dietitian or a diabetes educator who can help you to construct an appropriate meal plan.  Making healthy choices in your diet will help you achieve and maintain a healthy weight, control your blood glucose levels, and prevent heart disease. 

2.  STAY ACTIVE

It is very important for people diagnosed with diabetes to have a regular exercise program.  Research has shown better blood glucose levels in older adults and senior citizens who take part in a regular fitness program.

A fitness program offers many health benefits which are especially important for people with diabetes:

• It helps you reach and maintain a healthy weight
• It promotes insulin functioning to lower blood glucose
• It strengthens the heart and lungs
• It increases energy

It is always best to talk to your doctor before you start your exercise program.  Know that some exercises may not be safe for people with eye problems or high blood pressure such as weightlifting.  Request for a complete check-up from your doctor to ensure that you do not have any special problems associated with diabetes.  Your doctor can help you find exercises that are safe for you.

Make physical activity a part of your daily life.  Try different activities and look for ways to increase physical activity in your everyday life.  Try to get some sort of exercise every day for at least 30 minutes.  If you are new to exercising, start slowly and gradually increase the amount and intensity of your exercise.  Some of the activities you can try are:

• Walking
• Riding a bike
• Gardening
• Dancing
• Swimming
• Household chores

Medication for Diabetes

1.  INSULIN

Insulin is a liquid hormone that must be injected with shots or an insulin pump.  It is used to lower the blood glucose levels of people diagnosed with Type 1 and Type 2 diabetes.  This is taken when the body does not have enough of it.

2.  DIABETES PILLS

Diabetes pills are used in many cases of Type 2 diabetes when the body makes enough insulin but is not properly used by the body.  Some are taken once daily while others must be taken more often.  Your doctor will advise you on how you should take your pills.  If you are experiencing side effects from the pills, it is best that you immediately advise your doctor regarding this.

Finally, it is best to remember that diabetes pills should be used in addition to a healthy diet and exercise.  Other cases of type 2 diabetes do not require insulin or diabetes pills.  A healthy diet and regular physical activity is sometimes sufficient to treat their diabetes.

Monitoring Your Body

A blood glucose monitor can be used to keep track of your blood glucose levels.  It will help you detect the “highs” and “lows” of your glucose levels.  Logging these levels regularly in a diary will be helpful to get a better idea of how your treatment is going.  Some people must check their blood glucose levels several times a day while others check it once daily.   It is important that you seek the advise of your doctor as to how often you are required to test your blood.

1.   HYPOGLYCEMIA

A condition referred to as hypoglycemia results when glucose levels fall too low.  When this happens a person, may become shaky and confused.  Moreover, if a person’s blood glucose levels decreases too much, there is a high risk of fainting.

Following the treatment plan recommended by your doctor as well as monitoring your blood glucose levels can help you avoid “lows.”   Always check your glucose level.  If you find it is too low, you can increase it by taking in sugary foods or drinks such as fruit juice.

2.  HYPERGLYCEMIA

A condition referred to as hyperglycemia results when glucose levels are too high.  If blood glucose is too high, it can cause a person to go into a coma.  If you experience persistent “highs,” it is best that you discuss this with your doctor as you may need to adjust your treatment plan.

The ABCs of Monitoring Diabetes

It is important to note that people with diabetes are at especially high risk for developing heart disease and stroke. Always monitor your diabetes using your “ABCs.”

A. A1C OR AVERAGE BLOOD GLUCOSE

The A1C (A-one-C) test is a good measure of what your blood glucose level is most of the time. A test result lower than 7 is positive sign that your diabetes is under control. A test result that is greater than 7 means that blood glucose levels are too high.

If your A1C is too high, take action. Talk with your doctor about changing your treatment plan and lifestyle to reach your goal. Lowering your A1C to a healthy level, will help you avoid the complications associated with diabetes such as heart disease and kidney damage.

B. BLOOD PRESSURE

High blood pressure can lead to stroke, kidney disease, and other complications. Generally people with diabetes want to keep their blood pressure less than 130/80. Have your blood pressure checked at every doctor visit. If it is too high, talk with your doctor about how you can lower it.

C. CHOLESTEROL

Cholesterol, particularly LDL cholesterol, is a fat like substance that builds up in your arteries. If your cholesterol levels are too high it causes your arteries narrow. This can lead to heart disease or a heart attack. People with diabetes should try to keep their cholesterol less than 100. Have your doctor check your cholesterol, and if it is too high talk with him or her about how to reach your cholesterol goal.

Foot and Skin Care

High glucose levels and decreased blood supply to the limbs can cause severe nerve damage and loss of feeling. Unnoticed injuries can contribute to ulcers, which may lead to amputation.  Because of this, foot care is very important for people with diabetes.  Always check your feet every day for cuts, red spots, sores, infected toenails, and swelling and report any issues to your doctor.  Also be sure to have your feet checked at every time you visit the doctor’s office.

People with diabetes are likewise more likely to experience skin injuries and infections.  Always take good care of your skin.