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Diabetes 2023 Week Blog
Diabetes is a chronic disease that affects millions of people worldwide. According to the World Health Organization, the number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014. The good news is that there are several lifestyle factors that can help manage and prevent diabetes… especially exercise.
Two Different Types of Diabetes
There are two different types of diabetes. Both chronic conditions affect the way the body regulates blood sugar.
Type 1 diabetes is an autoimmune disease in which the immune system attacks and destroys the insulin-producing cells in the pancreas. Insulin is a hormone that regulates blood sugar levels, and without it, glucose cannot enter cells to be used for energy. This causes high levels of sugar to build up in the blood, leading to a range of symptoms.
Type 2 diabetes is a metabolic disorder that occurs when the body becomes resistant to insulin or doesn’t produce enough insulin to regulate blood sugar levels effectively. This can be cause by a combination of genetic and lifestyle factors, including obesity, physical inactivity, and poor diet.
Exercise is one of the most effective ways to manage and prevent diabetes. Regular physical activity helps lower blood glucose levels, improves insulin sensitivity, and help control weight. Exercise also helps lower blood pressure and improves heart health, which are essential for people with diabetes.
Here are some ways exercise can help manage and prevent diabetes:
- Lower Blood Glucose Levels
During exercise, the muscles use glucose for energy, which helps lower blood glucose levels. Exercise also helps improve insulin sensitivity, which means the body can use insulin more effectively. This is especially important for people with type 2 diabetes, who may have insulin resistance.
2. Control Weight
Exercise helps burn calories and can help control weight. Being overweight or obese is a risk factor for developing type 2 diabetes, so losing weight through exercise and diet can help prevent the disease.
3. Lower Blood press
High blood pressure is a common complication of diabetes. Exercise can help lower blood pressure and improve heart health, reducing the risk of cardiovascular disease.
4. Reduce Stress
Stress can cause blood sugar levels to rise, making it harder to manage diabetes. Exercise is an excellent way to reduce stress, which can help manage blood glucose levels.
So, how much exercise is needed to manage and prevent diabetes? The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, spread out over at least three days. This can include activities like brisk walking, cycling, swimming, or dancing. Strength training exercises should also be included at least two days a week, with the focus being on specifically building muscle mass.
It's essential to talk to an Accredited Exercise Physiologist before starting an exercise program, especially if you have diabetes. The Exercise Physiologist can help create an exercise plan that’s safe and effective for you.
Lifestyle Factors that Can Help Manage & Prevent Diabetes
In addition to exercise, other lifestyle factors can help manage and prevent diabetes, including:
1. Healthy Diet
A healthy diet that’s low in processed foods, sugar, and saturated fats can help manage and prevent diabetes. A balanced diet should include whole grains, fruits, vegetables, lean protein, and healthy fats.
2. Stop Smoking
Smoking increases the risk of cardiovascular disease, which is a significant complication of diabetes. Quitting smoking can help manage and prevent diabetes.
3. Limit Alcohol
Excessive alcohol consumption can increase blood sugar levels and lead to weight gain. Limiting alcohol consumption can help manage and prevent diabetes.
Conclusion
In conclusion, exercise is one of the most effective lifestyle factors to manage and prevent diabetes. Regular physical activity can help lower blood glucose levels, improve insulin sensitivity, control weight, lower blood pressure, and reduce stress. It’s essential to talk to a healthcare provider before starting an exercise program and incorporate other healthy lifestyle factors like a healthy diet, quitting smoking, and limiting alcohol consumption. By incorporating these lifestyle factors, people with diabetes can manage their disease and reduce the risk of complications.
At EPA Health, we offer Diabetes Exercise Classes at all of our clinics. If you would like more information on how we can help, contact us today!
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