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Tuesday, November 13, 2018

Fitness expert Shivani Patel offers some exercises to help reverse diabetes

Obesity is a common factor amongst adolescents between the ages of nine and 18 and most of them have abdominal fat, a factor directly linked to metabolic dysfunction, insulin resistance and diabetes. High intake of junk food and a sedentary lifestyle makes today's youngsters susceptible to type 2 diabetes.

For those with diabetes, exercise can help improve blood sugar control, boost overall fitness, and reduce risk of heart disease and stroke. It's crucial for diabetics to track blood sugar before, during and after physical activity.

Exercise doesn’t just help people with type 1 diabetes manage their weight and blood pressure, it also helps to lower average blood sugar levels and A1c levels, to use less insulin daily, as well as lower the risk of heart and diabetic eye disease and urine albumin.

High glycemic index (GI) foods spike blood sugar rapidly, while low GI foods have the least effect on blood sugar. The slow and steady release of glucose in low-glycemic foods is helpful in keeping blood glucose under control.

The best form of exercise for diabetes patients are aerobic activities such as brisk walking, lifting light weights or objects like canned goods or water bottles at home and calisthenics or exercises that use your own body weight to work your muscles.

Swimming is another aerobic exercise—and an ideal one for people with type 2 diabetes. It is suitable for all age groups because it does not put pressure on the joints. “Being buoyed by the water is less stressful for you,” Sheri Colberg-Ochs, PhD, founder of the Diabetes Motion Academy in Santa Barbara, Califorinia, says. Swimming also is easier on your feet than other forms of exercise, such as walking or jogging.

Most people with type 1 diabetes do not have a healthy weight or get enough exercise. and are are overweight or obese.

Anaerobic exercise and a high intensity interval training session can be started with a lower starting blood sugar of 90–126 mg/dL (5–7 mmol/L) because this kind of exercise seems to keep blood sugar levels a bit more stable and to fall less than with continuous aerobic exercise; they may even rise.

If blood sugar is too high due to skipping insulin, ketosis and more high blood sugar may result and exercise will seem more challenging.

Clinical experience and data from a field study in teens suggests that an ideal blood sugar range for exercise may be 108–144 mg/dL (6–8 mmol/L).

It helps to make exercise a structured routine since sporadic exercise activities make blood sugar management much more challenging

For diabetes, avoid skipping more than two days of exercise in a row and get at least 150 minutes of physical activity per week. Resistance exercise is recommended two or three times per week.

As for children and young people with diabetes, at least an hour of exercise is recommended each day.

Plan a recovery snack. About a half-hour after a vigorous workout, eat a healthy snack like a small piece of fruit, a health bar, or have a protein shake. Stay hydrated by drinking plenty of water while exercising. Dehydration can raise your blood sugar.

Exercise doesn’t just help people with type 1 diabetes manage their weight and blood pressure, it also helps to lower average blood sugar levels and A1c levels, to use less insulin daily, as well as lower the risk of heart and diabetic eye disease and urine albumin.

Anaerobic exercise and a high intensity interval training session can be started with a lower starting blood sugar of 90–126 mg/dL (5–7 mmol/L) because this kind of exercise seems to keep blood sugar levels a bit more stable and to fall less than with continuous aerobic exercise or may even rise.

If blood sugar is too high due to skipping insulin, ketosis and more high blood sugar may result and exercise will seem more challenging due to this.

Clinical experience and data from a field study in teens suggests that an ideal blood sugar range for exercise may be 108–144 mg/dL (6–8 mmol/L). As for children and young people with diabetes, at least an hour of exercise is recommended each day.

People with diabetes are at higher risk than those without diabetes for dehydration and heat stroke or heat exhaustion.The best drink for low intensity and workouts under 45 minutes is water, as long as the blood sugar is 126 mg/dL (7 mmol/L) or higher.

For type 1 athletes doing exercise for long periods of time and for those needing to prevent low blood sugar or needing a fuel source for high intensity exercise, a sports drink like Gatorade which has carbohydrates and electrolytes might be a good choice—just be aware that an excess of these drinks may cause high blood sugar.

Experts also suggest that milk-based drinks with carbohydrates and protein can help with recovery after exercise and prevent a delayed low blood sugar.

Here is some interesting information about caffeine–in those with type 1 diabetes, caffeine intake before exercise may help you avoid low blood sugar during physical activity. However, it may increase your risk of low blood sugar hours later, so be aware of that possibility.

There are 70,000 children in the country under the age of 15 who suffer from type 1 diabetes. Another 40,000 have been diagnosed with type 2 diabetes and the figure is said to be growing at about five per cent each year. What used to be an adult disease is now assuming alarming proportions among adolescents and poses a serious threat to their health.

Shivani Patel is Founder of Sculptasse

Short Takes

High intake of junk food and a sedentary lifestyle makes today's youngsters susceptible to type 2 diabetes.

Exercise can help improve blood sugar control, boost overall fitness, and reduce risk of heart disease and stroke.

However, it is crucial for diabetics to track blood sugar before, during and after physical activity.

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