Getting Rid Of Diabetes
There are at least 22 million people living with diabetes in the U.S. 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 most cardiologists.
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 lack of exercise.
Being overweight and sedentary increases the chances of developing type 2 diabetes dramatically. Traditional treatment includes taking diabetes medicines, a daily aspirin, 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.
1) 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 minutes 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.
2) 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. You’ll also need to control your intake of carbohydrates.
Carbohydrates break down in your system and are converted into sugars. They can either be "good carbs" or "bad carbs," and the simplest way to identify them is that the bad carbs are white–white bread,rice,potatoes,pasta–and the good carbs are brown–brown or whole grain or wild rice,whole grain breads, whole wheat pasta, and sweet potatoes instead of the white ones.
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.
You should also measure your blood sugar levels several times a day. A normal glucose reading is 100-125. You’ll notice that after a meal, your blood sugar spikes and could reach levels over 200. If you’re eating properly and exercising as we’ve recommended, you’ll be able to keep your blood sugar levels in the normal range.
Modern day are quite easy and almost entirely painless. No longer do you have to prick your finger to draw blood. I always hated this if for no other reason than the fact that your finger is one of the most sensitive spots on your body and you invariably look at it as it happens. Well, the monitors out today let you take blood from other parts of your body that are less sensitive, It’s really easy and painless. Here’s a place where you can find a great selection of reasonably priced
3) 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. So don’t try to set the world record for long-distance running when you start your exercise program, as you will burn yourself out and have an incentive to quit. This is particularly senseless since there’s nothing to gain by over-exerting. A slow steady pace will suffice. In fact, one of the easiest and cheapest and best aerobic exercises you can do is walking! Yes walking. Just try to walk at a brisk pace or up a grade like a slight hill, and that’s all you need to do–as long as you do it at least every other day. If it’s raining or snowing out, you can go to the mall with your son or daughter or a friend and just hoof it from one end to the other and back. Or you could buy a treadmill like me and you’ll never have to leave your basement or study. Just have a TV set up and you can watch the news or your favorite program while you lose weight!
You can do a lot to lower your chances of getting diabetes. By exercising regularly, reducing fat,sugar, and bad carbs from your diet and losing weight, you will reduce the risk of developing type 2 diabetes.
Published by Heart Wellness Store
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Tags: controlling diabetes, controlling severe type 2 diabetes, diabetes medicine, exercise, fighting diabetes, glycemic cont, insulin, type 2 diabetes, type II diabetes, Type II diabetes can be managed, weight loss
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