How Regular Exercise And A Healthy Diet Can Fight Diabetes
Diabetes is a worrisome health epidemic that affects around 170 million people worldwide, and an estimated 25 million Americans. The sad thing is that another 57 million US residents have pre-diabetes, which puts them at a higher risk of developing type 2 diabetes. If this frightening trend continues, health experts say that an estimated one in three children born today will face a future of diabetes.
What Are The Major Risk Factors?
According to health researchers, the major risk factors of diabetes include a sedentary lifestyle, being overweight, and being over the age of 45 years old. Those who have a family history of diabetes are also at high risk. The study also concluded that African Americans, Native Americans, Hispanics and Latinos, Asian Americana and Pacific islanders also face a higher risk, as well as women who’ve had babies weighing more than 9 pounds at birth. Research has also concluded that type 2 diabetes can be prevented or delayed, if the person loses just 5 to 7 percent of his or her body weight, has a healthy and balanced diet, and performs 30 minutes of regular physical activity.
What’s The Right Diet For Diabetics?
Diabetics are recommended to have a diet that’s rich in dietary fiber and low in sugar and fat, particularly saturated fat. Diabetic sufferers are also encouraged to reduce carbohydrate intake, particularly the ones that have a high glycemic index. However, when a diabetic patient has hypoglycemia, the person is advised to eat food and drink liquids which have a high glycemic index, to elevate their blood sugar levels quickly. For people with diabetes, eating is not merely a matter of what you eat, it’s also when you et.
How Regular Exercise Helps Ward Off Diabetes
Among the best methods for preventing or treating diabetes, is by performing regular exercise. A recent study has found out that diabetic Hispanic men and women who underwent a strength training program for 16 weeks showed dramatic improvements in blood sugar control. Exercise is often seen as an activity that has a positive impact on weight, blood sugar levels and blood pressure. Exercise and physical activity should be performed on a regular basis.
Diabetics who were noted to exercise regularly were found to less likely experience a heart attack or stroke, as compared to those who didn’t exercise.
A study also found that aerobic exercises like walking, jogging were effective in reducing blood sugar levels and controlling excess weight. However, health experts stress that over-exercising can cause blood sugar levels to alarmingly rise.
Diabetic patients are initially advised to consult with their physician before beginning any exercise routines. Also ensure that you begin your exercise program slowly, so that your body can adapt to the new regimen you’re following. Most health experts agree that performing 4 minutes of exercise is good enough, and will do a lot in controlling blood sugar levels. You also need to warm-up before exercising, to prevent placing too much stress on your body.

