Battling Diabetes – Go Out and Exercise!

Getting diagnosed with diabetes today is not as devastating as it once was. The sky won’t fall down and the world will not end. Now more than ever, science has advanced enough that you can be in control and not the other way around.

• Controlling diabetes can be done many ways; through diet and nutrition, such as changing to a low fat vegan diet, eating foods with low glycemic index, and following the ADA approved diet.
• There’s better medication aimed at improving insulin sensitivity and improve glycemic control.  Aside from medication and going on a vegan diet, one other proven, powerful way of controlling diabetes is exercise.

• Exercise helps control weight, lower blood sugar levels and cholesterol levels, which then lowers your risk of heart disease. Exercise also helps control blood glucose and lowers blood pressure. Plus it releases endorphins that help you feel better about yourself – lending credence to the saying ‘a healthy person is a happy person.’

But before you go running out you should know not all exercises are good for diabetics.

• Experts agree that moderate-intensity exercise for 30 minutes, five days a week, is best for diabetes sufferers. Examples include brisk walking, dancing, swimming, or cycling. Physically demanding sports such as basketball, football, etc. are allowed but check with your doctor first.

Talk to a doctor, caregiver, and fitness expert and work out an exercise plan specifically for your conditioning, age, and fitness level. Most importantly, do exercises or sports that you really like.
Beware though, exercise can lower blood glucose too much causing hypoglycemia characterized by shaking, confusion, anxiety, headaches and may render you unconscious. To prevent this, check your blood glucose with medical grade test strips before and after exercising. Ask your doctor what your blood sugar levels should be before and after.  If your blood glucose drops, stop – eat a snack to get it back up.
Important Tips

• Always warm up before you start and cool down after. Go slowly at the beginning gradually increasing the exercise intensity, as you get fit.
• Wear correct fitting socks and shoes and check for sores, blister or cuts after exercising. Drink plenty of fluids to avoid dehydration.
• If you’re on medication, ask your doctor if adjustments are needed. Wear a medical tag that states you have diabetes, your doctor’s name and number, and emergency contacts.

Most importantly, exercise with someone who knows your condition and knows what to do. Plus it’s always more fun exercising with someone you know.
Finally, make exercise or sports a permanent part of your life. Diabetes won’t just quit and go away, so you shouldn’t quit doing anything that will help you either.

If you enjoyed this article, please take the time and take our fitness survey so we may continue to research articles of interest. Click Here to take survey

Related Posts

Fitness Goals: The Fun Fitness Program Questionnaire
The Best Exercises For Your Fitness Goals
Reaching Your Fitness Goals, One Victory at a Time

Review: Dr. Neal Barnard’s Program for Reversing Diabetes

Reversing The Course of Diabetes You are what you eat is an adage science has repeatedly proven true. Eating less fats and trans fats lessens chances of heart disease. Some believe that a gluten-free and casein-free (GFCF) diet helps children with Autism recover. Now, Dr. Neal Barnard (University of Toronto, George Washington University) claims in his book, Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs(Amazon affiliate link)  that his diet can actually reverse the course of one of this century’s dreaded diseases: Diabetes. Fact – Diabetes has reached epidemic levels. More than 200 million around the world suffer from it. If left untreated, it may lead to severe conditions such as heart disease, kidney failure, blindness, amputations, etc.

• Traditionally, diabetes has been treated using a regimen of low carb/calorie diets and medication recommended by the American Diabetics Association (ADA) to keep the disease in check.
• Barnard’s book challenges this decades-long practice by saying that eating a low-fat vegan diet and foods with low glycemic index can do better, can help reduce or do away with medication, and even reverse the disease’s progression.
• In his book, he explains that in people with Type-2 diabetes, an “accumulation of tiny amounts of fat inside muscle cells” cause blockages that prevent insulin from opening the cell membrane and allowing glucose to enter.

Eliminating animal fat and taking in minimal protein is key in improving insulin sensitivity. People with diabetes take insulin to control their blood sugar (glucose). He studied two groups in his research; one control group followed the ADA diet while the other was placed on a low-fat vegan diet. The study found that while the ADA group were able to control their blood sugar levels as expected, the other group actually had to lessen their medication as their blood sugar began to drop dramatically.

• The diet also reduced the vegan group’s A1c (measure of blood-glucose control) three times better than the others.

The diet also appears to help reduce body weight, control cholesterol, improve glycemic control, control blood glucose levels, decrease triglycerides, and reduce blood pressure. Switching to a vegan diet is not easy, so for those concerned about the diet’s palatability, the book offers a tasteful menu of meals from cookbook author Bryanna Clark-Grogan.

The recipes are incorporated into the book’s “7 Days of Healthful Menus” section. There’s even a Nutrition Guideline, a section on the “New Four Food Groups”, and a list of permitted and non-permitted foods. Surprisingly, Dr. Barnard found that those who have been on the ADA diet were eager to jump ship.

Barnyard’s diet does not limit portion sizes, as it focuses on diet and nutrition not on counting calories and carbohydrates. However, the real power of this book is that it gives diabetics a choice, one that is rooted in science and has been tested and proven successful. No longer are they tied to certain foods and medication. As Barnard says to diabetes sufferers, “You are now in the driver’s seat.” Those who want to be in control should grab this book immediately.