“People With Diabetes Can Live A Long And Healthy When There Diabetes Is Detected And Well-managed.” Yes, you have read it right.
With the cocktail of salubrious diet and exercise, you can beat diabetes; in fact, any health issue can be defeated with the assistance of the respective combination and some awareness, of course. If you are a diabetic patient, you must have got a bundle of tips and cues from your dears.
Here are some diet plans and exercises you can adopt to fight against diabetes. But before getting into it, let’s get an idea of what diabetes is and why it is necessary to treat it?
What is Diabetes?
Diabetes, also called ‘non insulin dependent diabetes mellitus’. You might have had an idea that it is somewhat related to insulin. Yes, diabetes is a condition that causes high blood sugar because of the lower levels of insulin in the body.
Insulin is a hormone produced by the pancreas, which controls the glucose level by signaling the liver, muscle, and fat cells to uptake the blood’s glucose. In case insulin level drops down, glucose can’t get into your cells, and hence it stays in the bloodstream instead.
There are two types of diabetes (Type1 and Type 2). In the former, body’s ability to produce insulins gets retarded, while in the latter’s case, the body’s ability to respond to insulin retards.
Why is it important to treat diabetes?
Diabetes is not just about high sugar levels. But it is much more than that. It not only leads to fatigue, excessive hunger, and thirst, but if left untreated, it can cause a heap of health problems.
Short term complications you may face due to diabetes are:
- Excessive hunger
- Excessive thirst
- Blurred vision
- Slow healing
- Vulnerable to infections
- Weight loss
In so many cases, due to lack of awareness, if a person is not treated and is not consuming a healthy diet, it might result in consecutive death-dealing health issues like:
- Kidney damage
- Eye damage
- Nerve damage
- Blood vessels diseases
- Alzheimer’s disease
- Cardiac damage
Prevention is always better than cure, so it is still good to be aware of the cause. And the reason is why it is so important to treat your diabetes and take good care of yourself in the early stages itself.
What about the Amalgamation of Diet with Exercise?
Mingling a proper diet with proper exercises can add glory to your strength in combating diabetes. Every kind of physical activity leads to the consumption of stored body carbs, leading to lowering the carbs in the bloodstream. Moreover, physical exercise is not suitable for patients but also normal healthy beings.
So let’s have a quick look at some of the exercises you can try performing:
It is a quality physical activity in which diabetic people can perform very well. It reduces cardiovascular risks and maintains body weight. Not just this, swimming can also balance the blood sugar levels.
Running is the only type of physical activity that needs no props or anything. Just put your shoes on and run. Running does drain energy faster, so the best advice is to walk ‘briskly.’ This will improve insulin sensitivity.
- WEIGHT LIFTING
Weight lifting can lessen the risk of developing Type 2 Diabetes. It is believed if you are already diagnosed, this consequently means that regular strength training and an increase in muscle mass can help combat insulin resistance, body fat, and high blood sugar levels. Check this blog to know some exciting facts and myths about cardio and muscle loss!
Aerobics is the most favorite type of physical activity among people nowadays as it adds a lot of joy to the bland, monotonous physical exercises. In addition to the overwhelming interest it creates, aerobics also add strength to the joints and heart. It is hence proving quite helpful to people with diabetes in avoiding cardiac diseases.
The most celebrated physical activity nowadays worldwide is, of course, Yoga. With people becoming more conscious about health and the many benefits yoga has, it is also great to know that Yoga is useful for treating diabetes type 2.
With Yoga one can revitalize the pancreatic cells. Seated forward bend, supported shoulder stand, plow pose, upward facing dog, half lord of the fishes poses, bow pose, etc. are some of the Yoga poses you can try for fighting diabetes. Check out our blog on Mind and Body Connection and see how you can benefit from it!
Helpful in improving focus, key for someone with diabetes, Pilates can be a real aid. Mental complications such as depression and anxiety are common in diabetic patients; therefore clubbing this exercise with other exercises should be tried. We also have the ultimate guide to everything you need to know about Pilates, check this out!
There are many such exercises that you can do like Calisthenics, resistance band exercise, cycling, etc. and lead a healthy life. But make sure you are using the right techniques in all that you do. We have covered how to avoid injuries at home while exercising, which might help you!
It isn’t about Diabetes and is more about health. Find some useful tips below that are very vital to controlling Diabetes and maintaining a healthy lifestyle.
Your food intake must be full of essential nutrients. Consuming a proper diet with an appropriate quantity of vitamins and minerals is vital. You can always consult a diet planner if you need adequate assistance specific to your condition.
Monitoring glucose levels holds immense importance. It is always advisable to keep checking your glucose levels from time to time. A check can be done once you wake up, before and after meals, before and after exercising, and even when you feel odd.
Keeping a record of your activities and food habits will help you track blood sugar levels. You will also make more conscious decisions about what you should control; or avoid certain diets.
You can keep track of what all actions you choose to do and analyze if they are in the right direction or you need to amend or alter your decisions. Prepare a care plan and make sure you are working in alignment with it as you can always analyze your goals. And then introspect if at all you are working correctly or not.
Exercise is always beneficial, so make sure you are not skipping this in your daily routine. Practices bring out the energy in you, helps you with anxiety and stress, make you more relaxed and composed, and are instrumental in so many ways.
A happy mood can work wonders! Check if you are stressed and or in a good mood. Stress can be a hindrance in managing Diabetes, and taking care of oneself becomes more challenging. Instead of feeling blue, sad, depressed, or irritated, try and incorporate stuff that makes you feel cheerful.
Weight management is essential for diabetic people. Adults who are obese or overweight are more prone to type 2 diabetes. This also helps in maintaining adequate energy levels, and one can lead a healthy and active life.
Consulting a doctor from time to time is vital. Keeping regular appointments, getting your screening and tests done holds a crucial stand.
Insulin is how blood sugar levels in the body are controlled. Insulin tightly regulates the amount of glucose and helps the cells to take in the glucose and use it as a form of energy.
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The bottom line is that nothing is impossible with the determination and regularity to a strict timetable. Believe it, you can beat almost any health issue with the right awareness and by taking good care of yourselves. Be positive and create positive energy around yourself because ‘Your Body Hears Everything Your Mind Says‘.