Diabetic: Get Rid Of Your Diabetes
Today,
there are at least 35 million people living with diabetes in America
and the sad part is that it is possible to prevent and heal pre-diabetes
and diabetes type 2 naturally with balanced nutrition, and basic
exercise.
People at risk of getting the disease drop by a
staggering 60 percent if they manage to lose just 10 pounds by following
a healthy diet and engage in regular exercise such as walking,
according to a report published in the New England Journal of Medicine.
(May 3, 2010).
Pre-diabetes
This term means that you are at risk for getting type 2 diabetes and also heart disease.
The
good news is if you have pre-diabetes you can reduce the risk of
getting diabetes type 2 and even return to normal blood glucose levels
if you follow the guidelines in this article.
Type 2 diabetes
Formerly
called adult-onset diabetes, this is the most common form of diabetes.
This form of diabetes usually begins with insulin resistance, a
condition in which the body cannot use insulin properly. People can
develop this type of diabetes at any age and is usually associated with
today’s modern lifestyle of fast food, stress and no exercise.
Being
overweight and inactive increases the chances of developing type 2
diabetes dramatically. Traditional treatment includes taking diabetes
medicines, aspirin daily, and controlling blood pressure and cholesterol
with prescription drugs.
But with modest weight loss and
moderate daily physical activity, you can delay or even prevent type 2
diabetes and lead a normal life. Lets look at a few steps you can use
straight away in your daily life that will make a big difference to your
condition.
Strength Training – Researchers have reported a
23% increase in glucose uptake after four months of strength training.
Because poor glucose metabolism is associated with adult onset diabetes,
improved glucose metabolism is an important benefit of regular strength
exercise.
Nowadays you do not have to live in a gym to put on
functional muscle. Short High Intensity sessions performed once a week
is all that is required to improve glucose metabolism and lose weight.
The
strength training technique I use requires just twenty to thirty mins
per week. Gone are the days of the five-day a week program with 6 to 12
sets per body part that, method has never worked. One short intense
strength-training workout a week will elevate your metabolism more than
you ever thought possible.
The
two main components of this technique are the intensity of the exercise
and the recovery after the exercise. Infrequent, short, high intensity
weight training sessions, followed by the required amount of time to
recover and become stronger is what is needed to increase functional
lean muscle and improve glucose metabolism.
Nutrition – The way
to lose body fat and maintain muscle is to have a food program for life.
Quality food and more energy output are the basics you’ll need to go
for. Bulk foods that fill you up and don’t fill you out, foods that are
low in fat and sugar which aren’t refined should be the ideal.
Small
frequent meals should be consumed during the day each containing a
little protein to maintain muscle and energy levels. Foods with vital
vitamin and mineral supplements should also be taken on a daily basis. A
high quality broad-spectrum vitamin and mineral supplement should also
be taken on a daily basis.
As before get the calories from high
quality food but if you can’t, utilize a blender to make concoctions
from skim milk with whatever additives you want to use, just as long as
you keep count of the calories for your daily total.
Now use
these blender mixtures and solid food for your daily feedings. Spread it
out over many small meals a day instead of the traditional three meals a
day. The way to keep track of weight loss is to buy a calorie counter
and record your daily calorie intake for a week.
Exercise – Fat
is burned from the body when cells oxidize to release energy in the form
of exercise. When the exercise is done slowly to moderately then the
majority of energy is taken from the fat stores.
The
key to effective aerobic training that burns off maximum fat is
long-term consistency not intensity. It doesn’t matter if you run a
mile, jog a mile or walk a mile you will burn exactly the same amount of
calories.
The best exercise by far for the purpose of fat-loss
is fast walking either indoors on the treadmill or outdoors. Other
aerobic activities are the treadmill, bike, climber or any other
training gear found in or out of the Gym.
You can do a lot to
lower your chances of getting diabetes. By exercising regularly,
reducing fat from your diet and losing weight can all help you reduce
the risk of developing type 2 diabetes.
Thank you for taking the time to read.
#Diabetes #insulin #diabetics
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