What is diabetes?
"Diabetes is a disease in which the levels of glucose, or sugar, are above normal in the blood." Most of the food we eat is turned into glucose, that our bodies use for energy. The pancreas, an organ that lies near the stomach, releases a hormone called insulin that helps glucose get into the cells of our bodies. When an individual has diabetes, their body does not make enough insulin or cannot use its own insulin effectively. This causes glucose to build up in the blood.
"Diabetes mellitus is a group of metabolic diseases characterized by high levels of glucose in the blood (hyperglycemia), resulting from defects in insulin secretion, insulin action, or both insulin secretion and insulin action"
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| Monitoring blood sugar levels |
History of Diabetes
Diabetes has been referred to in text as far back as
1500 B.C. An Egyptian collection of medical texts called the “Ebers Papyrus," from
1550 B.C., contains the first mention of diabetes. It is one of the oldest known medical documents and lists symptoms that
could be attributed to diabetes and other disorders. In ancient India, people would place ants near urine; if the ants went toward it, they knew there were high
amounts of glucose in the urine. The condition was called “Madhumeha," which
means honey urine. Diabetes was treated with a holistic approach in india, with
the focus on diet, lifestyle changes, and herbal treatments. The word diabetes
is also related to Greece, as it comes from the Greek word “Siphon,” which
refers to frequent urination.
Diabetes was a fatal condition with no reliable cure during the early 1800s. Diabetes treatment was completely transformed in 1921 when Canadian scientists Frederick Banting and Charles Best discovered insulin. Since then, the quality of life for people with the disease has improved due to advancements in research and treatment. Despite all efforts for prevention, diabetes has become a major global issue nowadays.
The prevalence of diabetes has been progressively rising in the United States. About 9.4% of people had diabetes in 2015, and improved screening has led to a rise in awareness and diagnosis. The percentage increased to approximately 9.6% by 2017 and 9.7% by 2018, which led to a stronger focus on lifestyle modifications, including regular exercise and a balanced diet. The prevalence reached 10.5% in 2019, underscoring the escalating public health issue.
Diabetes remained a major cause of morbidity, and
the COVID-19 pandemic in 2020 did not alter this pattern. Approximately 88
million people in the United States, or 34.5% of the adult population, also
have pre-diabetes, which raises the risk of Type 2 diabetes. The necessity for
efficient public health initiatives centered on prevention, early detection,
and management, is highlighted by the growth in diabetes incidence.
Diabetes is primarily classified into two types.
Type 1 diabetes
In type 1 diabetes, the
body doesn’t make insulin. This is an autoimmune condition in which the immune
system attacks and destroys the insulin-producing cells in the pancreas. It is
caused by genetic factors and other autoimmune conditions. People with type 1
diabetes need lifelong insulin treatment.
Type 2 diabetes
In type 2 diabetes, the
body doesn’t use insulin well and may not make enough insulin. This is the most
common form of diabetes characterized by insulin resistance, where the body
doesn’t use Insulin properly, which creates high blood sugar levels that need
to be monitored. It is developed slowly overtime, caused by genes, and lifestyle
factors like obesity, physical inactivity, and unhealthy diet, hormonal changes,
age, and sleep issues.
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| Impact of diabetes on organs |
The role of physical fitness in diabetes management
Physical fitness is essential in diabetes management, as it helps maintain a healthy lifestyle through diet, exercise, and lifestyle choices. This helps maintain a healthy weight, regulate blood sugar levels, and improve insulin sensitivity. Staying active is incredibly beneficial for cardiovascular health and mental health, which is vital for individuals suffering with diabetes.
Role of diet in diabetes management
Diabetes can be effectively managed with diet, for example, a balanced diet that includes vegetables, whole grains, lean meats, and healthy fats can help control blood sugar levels. Foods with a low glycemic index facilitate a slower rise in glucose levels. It's critical to monitor carbohydrate intake. Carbohydrates have the most significant impact on blood sugar levels, so it is important to understand portion sizes and the types of carbohydrates consumed. Effective blood sugar management can be achieved by avoiding simple sweets (like candy) and choosing complex carbohydrates (like whole grains). Frequent eating can help prevent blood sugar spikes. Smaller, more frequent meals throughout the day are often recommended over larger meals. In addition, drinking enough water is crucial for maintaining blood sugar levels.
Role of Exercise in diabetes management
Exercise is a crucial
compound of diabetes management. Regular physical activity is essential f improving insulin sensitivity. It helps the body use insulin more effectively,
which can help control blood sugar levels. When you engage in regular exercise, your
muscles convert glucose into energy, helping to maintain blood sugar levels. This means your body requires less insulin to manage blood
sugar, reducing the risk of insulin resistance, a key factor in Type 2 diabetes.
Exercise also helps in maintaining a healthy weight, and stress reduction is an essential component of managing diabetes effectively. Additionally, since diabetes
increases the risk of heart disease, regular exercise strengthens the heart and
improves circulation, reducing this risk.
Special Considerations
Diabetes and exercise
pose unique challenges, and there are special considerations to be aware of.
Hypoglycemia
Hypoglycemia is a condition where blood sugar levels fall below normal. This often occurs during exercise. If you know that you are prone to hypoglycemic, you must ensure that you have a quick carbohydrate snack on hand. it is important to have something available incase an event occurs.
Guidelines
The guidelines include 150 to 300 minutes of exercise per week, but the type of exercise depends on the individual's choice. You then need to determine your
exercise perception, and your goals based on your lifestyle, whether you are
sedentary or lead an active lifestyle. For those who are sedentary, it is advised to start with 10 to 30 minutes of exercise and progress from there. Regardless of the form of exercise you choose, you should practice it regularly.
FITT Principle
The FITT Principle
should be kept in mind when starting an exercise regimen. Frequency, intensity,
type, and time are referred to as FITT. Each element aids in organizing your
training to achieve your fitness objectives.
The term "frequency" describes how frequently you work out. It is advised to engage in at least 150 minutes of moderate aerobic activity per week, which can be spread out over
multiple days. You should try to train three to
five days a week for more intense training. To achieve your weekly goals, you should start with gradual targets, as it is not always possible to reach them immediately.
The term "intensity" describes how hard you work out. Heart rate, perceived exertion, or other metrics can be used to gauge intensity. Running or high-intensity interval training (HIIT) is an example of vigorous-intensity activities, whereas brisk walking or cycling are examples of moderate-intensity sports. Finding a balance that challenges you without risking injury is crucial. Everything is beneficial to your health, when done in moderation. Don't push yourself too hard too quickly; instead, be realistic. Being fit is a lifelong endeavor rather than a quick fix. If you are unsure about how hard to exercise or if you have any medical conditions, consult a health care provider.
Type: This refers to the type of exercise you engage in. It encompasses a range of exercises, such as aerobic (swimming, jogging), strength training (lifting weights, resistance training), flexibility (yoga, stretching), and balancing (tai chi). You must decide which kind of exercise is best for you based on your fitness objectives and current state of health.
Time: This describes
how long each workout lasts. The World Health Organization recommends 150–300
minutes per week for optimal health. You will reach your target of 150 minutes
of exercise if you can commit to 30 minutes a day. From there, you will
progressively increase the amount of time you spend exercising. Nevertheless,
the duration may differ according to your fitness objectives. Shorter, more
intensive workouts can also be helpful for weight loss, while longer
sessions may be beneficial for endurance and overall fitness.
Types of Exercise Beneficial for Diabetes Management
1. Aerobic Exercises
Incorporating aerobics exercises such running, walking, swimming, biking, attending a Zumba class, kickboxing, or jogging outsides has several health benefits, including reducing the risk of diabetes.
According to Dr. Reeves, "Obesity affects 1/3 of the population in the United States, and can lead to many health problems, including type 2 diabetes.
Regular aerobic activity can enhance the body's ability to use insulin effectively, reducing the risk of blood sugar spikes. Moreover, aerobic exercise helps to maintain weight, reduce stress, and boost mood. Therefore, engaging in aerobic exercises like running, walking, or biking at least thirty minutes, five times for a week is beneficial for overall health and can reduce the risk of diabetes.
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| exercise with cross trainer machine |
2. Strength Training
Strength training is one of the most effective ways to manage blood sugar and reverse pre-diabetes. This type of exercise involves using weights or resistance to build muscle mass. For Instance, when you lift weight, you become far more sensitive and better at utilizing carbohydrates. Strength training can include activities like lifting weights, using resistance bands, or performing body-weight exercises like push-ups and squats. All of these helps to increase metabolism, decrease fats and activate pathways that help to remove sugar from the bloodstream without involving insulin or requiring less insulin.
Building strength, one rep at a time
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| Building strength, one rep at a time |
Flexibility exercises or stretches are one of the key types of exercise that may not directly impact blood sugar levels, but they play a vital role in overall fitness and well-being. Different yoga styles, like the thunderbolt pose, help to stimulate your digestive system, which is essential for people with diabetes. Yoga can help reduce stress, which is beneficial since stress can affect blood sugar levels. It also promotes relaxation and mindfulness, contributing to better lifestyle choices. Gentle stretching for 5-10 minutes also helps you warm up and get ready for aerobic activities.
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| Practicing Yoga |
Integrating a combination of these exercises
into a consistent fitness regimen can assist those with diabetes in managing
their condition more efficiently. It's essential to find activities that you
enjoy staying motivated and committed to your fitness goals.
Importance of Monitoring Blood Sugar Levels
It is essential to monitor glucose levels whether you are diabetic or not because it tells you so much about your health. This practice helps in the early detection of diabetes, which could indicate the onset of the disease, guide decisions about diabetes care, prevent complications, and reduce symptoms of high and low sugar levels. It provides valuable insights into how lifestyle factors such as diet and exercise affect blood sugar, enabling individuals to make informed choices. For patients with diabetes, it is crucial to monitor blood sugar levels to manage the condition effectively and prevent complications. Additionally, monitoring blood sugar levels before and after exercise is essential for safely managing diabetes. Understanding how exercise affects blood sugar can help you take proactive steps to prevent hypoglycemia and maintain stable levels during workouts.
In conclusion, fitness
is associated with diet and exercise. You’ve probably heard that “you can’t out-exercise a bad diet.” Diet and exercise relatively play vital roles in fitness.
Fitness is indeed an influential
tool in managing diabetes. Regular physical activity combined with a balanced diet not
only helps regulate blood sugar levels but also improves overall health and
well-being. It can boost insulin sensitivity, add in weight management, and
reduce the risk of problems associated with diabetes.
Before starting any new
exercise routine, it's important to consult with healthcare providers. They can
offer personalized advice based on individual health needs and conditions. Furthermore,
finding activities that you genuinely enjoy can make a significant difference in
staying motivated and dedicated to a fitness routine. Whether it's dancing,
swimming, cycling, or walking, engaging in enjoyable activities will help you
maintain a consistent exercise habit, ultimately leading to better management
of diabetes and an improved quality of life.