What is diabetes
In an earlier post I discussed some of the answers to ‘what is diabetes’. In response to many of the confusing articles I see on the internet and elsewhere, I would like to further clarify this disease and how it can be treated naturally through a change in life style . . . specifically diet and exercise.
As a personal trainer, my goal is to point out the many ways diabetes and it’s complications can be treated with exercise.
Because I am not a registered dietician, I research and present to you the best dietary programs on the market that will help in fighting this disease. Hopefully you will find one that is suitable for you. If I recommend a program it is only because I have used it or a modified version with success.
If you look carefully you will find several good dietitians in your neighborhood or even on the internet who can offer diets specifically geared towards diabetics. Choose one that focuses on natural diets.
I will also provide links and updates to diets and other tools that will help you to combat diabetes and give the boot to high blood sugar level.
I have had a lot of experience using exercise to help people who suffer with diabetic complications – including friends and family members who are going through varying degrees of this disease. Those who followed my program saw a definite improvement over their condition and although some had to be coaxed into becoming more active, they soon realized the benefits of following an exercise plan.
Diabetes Mellitus
The proper definition of what is diabetes mellitus, as it is formally called, is that it is a condition whereby the body does not properly process food for use as energy.
All foods when eaten, are broken down by the digestive process into smaller components to be used by our bodies for various purposes. For example, carbohydrates such as breads, potatoes, and pasta . . . and sugars such as simple table sugar and fructose found in fruits, are broken down and converted into glucose to be used by our bodies for energy. Proteins, such as beef and chicken are broken down further and use as building material by our bodies.
When these foods are taken in proper proportions and processed normally by our digestive system, our bodies usually function without difficulties. However, problems occur when any of these foods are consumed in excess. One such problem is obesity and it is a byproduct of the overconsumption of excess starches and sugary drinks. By now we should all know that being over weight is one of the precursor of diabetes.
Insulin and Leptin and their effect on digestion
Two very important hormones involved in the processing of foods we eat are insulin and leptin.
Insulin, which is secreted by our pancreas, regulates how much glucose is in our blood at any given time. In a normal functioning body, the pancreas produces more insulin than normal after consuming a meal of carbs and sugars. Insulin then shuttles the excess glucose produced into cells to be used for the energy we need. It also allows the liver and fat cells to absorb and store, for later use, any excess glucose not needed for immediate energy use. The majority of this excess goes to the fat cells.
Leptin, on the other hand is produced by our fat cells and regulates our appetite and weight by signaling to the brain that we are full or satiated. It’s also called the ‘satiety hormone’.
When we use up most of the sugars in our blood, such as during increased activity, the production of insulin slows and our normal functioning body will release glucose from the liver and fat cells to re-supply the depleted energy.
When we eat too much carbs and consume excess sugar it creates a glucose spike in our blood which signals our pancreas to produce more insulin. As stated above, insulin will direct this excess glucose as necessary: some for immediate use with the bulk going to the fat cells. This then signals your fat cells to produce more leptin. If this overproduction of leptin continues, you will become leptin and insulin resistant. Leptin is no longer telling the brain that you are full and you will tend to eat more causing your pancreas to produce more insulin. This vicious cycle leads to diabetes.
The root of ‘what is diabetes’
As you can see, in a person who is prone to become diabetic, there is a lack of insulin or not enough of this hormone to regulate the blood sugars. As a result, there is excess sugars in the blood . . . especially after eating a meal consisting mostly of carbs and sugars.
Many of the complications associated with diabetes can be traced directly to this imbalance. The excess sugars damage the blood vessels which will lead to several health issues including heart disease, nerve problems, sight issues and a host of other health dilemmas’.
If we are blessed with a normal functioning body there are usually no problems with the way we process food. However if you are part of that minority to develop diabetes you will have to be a lot more mindful of how you manage your diet and how active your daily routine is.
Diabetes is a growing problem
It is estimated that nearly 8 % of the US population has diabetes and some 80 million are pre-diabetic. There are also millions of people walking around with this disease and don’t know they have it.
There is hope for diabetics
Here is some good news for anyone with diabetes: If you are taking insulin or some form of oral medication to regulate your diabetes, you can reduce the dosage or even eliminate it by taking part in an organized physical activity and adopting a diet that cuts the excess carbs and sugars – the low-cost or no cost solution to diabetes.
Caution: Until you reach the point where you are able to maintain that delicate balance with diet and exercise, however, you will need to continue monitoring your blood sugar level regularly to spot any spikes and take the necessary steps, including following your doctor’s advice, to get back to normal.
Put the odds in your favor
How can you put the odds in your favor and avoid this dreaded disease? First and foremost you must adopt a healthy diet aimed at making your body more insulin sensitive. Secondly, its imperative that you set aside a few minutes each day to exercise your body and your mind. And, lastly give your body a good night’s rest. By following these steps you can be well on your way to preventing diabetes, or in many cases reversing it. At the very least you will be alleviating its complications.
As mentioned earlier, I am always on the look out for the latest improvement to many of the current dietary programs and I will pass that information on to you when I get it. I will discuss sleep and its impact on diabetes in another post. For now let’s find out why exercising should become a weapon in your battle against diabetes.
How can exercise heal diabetes?
When you exercise, your body seeks the most readily available form of energy which would be the glucose in your blood. After that is used up it will get more energy from the stored glucose in your liver. When that is depleted it will go to its reserves stored in the fat cells. This can all be accomplished during a twenty to thirty minute cardio routine. Imagine if you included a few minutes of resistance training with your cardio – how much healthier your body would be.
The immediate effect of exercise
When you begin exercising, your body will start to use insulin and leptin more efficiently and this happens almost immediately, even if you haven’t been very active for a while. This happens because you begin to use up the energy stored in your fat cells and your leptin hormone can begin sending messages to you brain again. Your brain will let you know that you are full and that your pancreas should cut back on secreting insulin to shuttle glucose . . . since there will be little of it in circulation. You break the chain in the vicious cycle that leads to diabetes.
As you continue with your exercise program you will burn off more and more of the stored fat and your body can start normalizing itself again.
Your goal is to make your body become insulin and leptin sensitive again.
Diabetes, if left untreated over the long run, can lead to serious health issues such as heart disease, kidney failure, blindness and even amputations. All of these complications have affected close family members and friends . . . which is part of the reasons I take this subject very seriously. Take charge of your health now.
You can get more information about exercising and diabetes by visiting exercises for diabetics today.
