Get Rid of your Diabetes
by Gary
Matthews
Today, there are at least 20 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, 2001).
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.
Diabetes Resources
DiabetesStore.Com
offers a variety of diabetic, sugar free products for you to select
from: Diabetic food and cooking ingredients, Sugar free chocolate &
candy, Diabetic testing supplies, Aid for daily diabetic living. They
offer some of the best prices available on the internet on diabetic
supplies.
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The Diabetic Living Diet helps members manage their diabetes while enjoying delicious and healthy foods. Includes 500+ recipes tested in the Better Homes and Gardens Test Kitchen, interactive tools, and support that members need to reach their goals.