Tag: diabetes

Exercise and Diabetes

When we think about November, most of us think about Thanksgiving, but it is also American Diabetes Month. I have blogged about Diabetes in the past, here are a few things we should all know about Diabetes and exercise.

Diabetes is a chronic disease where the body does not produce enough insulin or cannot properly use it, leading to high blood sugar levels.  This occurs because insulin, a hormone, is necessary for blood sugar (glucose) to enter cells for energy. Over time, consistently high blood sugar can cause serious health problems like heart disease, vision loss, and kidney disease. Generally, when we think of Diabetes, we think of controlling the disease through diet and medication (namely insulin). Major organizations such as the American Diabetes Association and the National Institutes of Health also recommend that regular exercise be a part of the plan for controlling blood glucose levels.

It is worth noting that many people with Diabetes (especially Type 2) have a number of other health issues such as obesity and being overly sedentary. The thought of starting an exercise regimen may seem daunting. After a diagnosis of Diabetes, there are so many changes to deal with: learning to inject medicine (in some cases), changing diet, monitoring blood levels, etc. How is it possible to add regular physical activity to that mix?

The American Diabetes Association recommends (and I echo this sentiment) beginning slowly. A journey of a thousand miles begins with a single step. It may not be feasible or desirable to immediately jump into a daily exercise routine. A primary care physician or endocrinologist should be consulted so that a person with Diabetes understands the effect that exercise can have–especially when it comes to glucose levels. An exercise professional such as a personal trainer can also assist in the process; it is important to choose one who either has certification for or extensive experience working with clients who are diabetic.

The diagnosis of a chronic disease is never easy. In many cases, though, there are choices that we can make to control the way the disease will affect our lives. One of the choices is incorporating regular exercise into our schedule. It may be scary and overwhelming at first, but with the right kind of help, we can have a big impact.

Know Your Numbers and…

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Yesterday, I had the opportunity to hear a registered dietitian, Robin Rood, give a presentation about diets at the Mandel JCC to our Big Weight Loss Challenge participants. I was curious as to the content of the presentation since I had not been one of the organizers of the event, and discussing diets can be a tricky thing.

Robin went over a number of different diets, explaining what they are, the science behind them, as well as the pros and cons. This was informative for most of the crowd. There is a lot of talk out there about various diets and it is difficult to know what they are and which is the best.

What Robin emphasized to us from the beginning was that not every diet is right for everyone. It is important for us to know our numbers. By that she meant not just our weight, but our blood pressure and blood sugar. Knowing where there are imbalances in our systems should guide us to the diet that is most appropriate if we seek to trim our body fat percentage.

Numbers aren’t the only thing we need to consider. She cautioned us to also be aware of family medical history. If there is a history of diabetes or coronary disease, that will have bearing on which diets are even safe to try. Certain diets are risky for those with a history of eating disorders (like intermittent fasting). Having the history and the numbers can narrow down the choices quite a bit.

The overall message was that the most effective way to find a healthy way to eat is to know ourselves first. We need to know our numbers, our health history, and even our own emotions and shortcomings. We know what we are capable of doing and what will be too difficult.

Of course, diet is only part of maintaining a healthy lifestyle. Robin shared with us as well the importance of exercise, getting enough rest/sleep, and finding ways to de-stress.

Choosing a diet isn’t as easy as selecting what a certain celebrity is doing, or what you’ve heard about on the news, or even seen in a magazine. It is a personal decision….and how you choose will determine your success and your overall health too.