Excess body fat is one of the factors that lead to type 2 diabetes and worsen diabetic symptoms. If you want to control the disease and improve your condition, losing weight is one of the strategies you should adopt. Diabetics can lose weight by consuming healthy foods and exercising just like other people. Having diabetes should not stop you from doing physical activities, though you may need to take more precautions than others do.
Discuss With Your Doctor
Some diabetics have run marathons, won professional tennis matches, trekked across the country and more. Not all diabetics, however, are in the proper condition for strenuous exercise. The first thing you should do before you start a new exercise routine is to consult with your doctor and find out what kinds of workouts are suitable for you. The American Diabetes Association recommends that people in the following categories should receive a physical exam before they adopt a highly active exercise program:
1.People who have been diagnosed with type 1 diabetes for more than 15 years
2.People who have been diagnosed with type 2 diabetes for more than 10 years
3.All diabetics who are over age 35.
Aerobic vs. Anaerobic
Both aerobic and anaerobic exercise are beneficial for weight loss and blood sugar control. Aerobic activities, such as walking and swimming, help burn calories and energy, then encourage the body to draw glucose from blood to replace that energy, and accordingly lower blood sugar. Anaerobic workouts, such as weight lifting and muscle toning, increase the muscle mass, allowing the body to burn calories faster. Having a larger muscle mass, in addition, means you have more cells to draw glucose out of the bloodstream. Ideally, you should do both types of exercise, but make sure you do them moderately.
Exercise Safely
Check your blood sugar before and after you exercise to make sure it does not get too low. If your glucose level is under 100, have a light snack that contains carbohydrates or drink fruit juice before your exercise. Always keep snacks, your diabetes ID and your cellphone next to you in case of emergencies. If you experience shortness of breath, rapid heartbeat or profuse sweating, you should rest and check your blood sugar right away.
Healthy Foods For Diabetics
Fill your grocery cart with lean proteins and vegetables. Say goodbye to bacon and hot dogs. Processed meats increase the risk of developing diabetes, aggravate diabetic symptoms and overload your body with excess fat. Buy the leanest meats you can find, and try to eat fish two or three times a week. Limit your carbohydrate intake, as carbohydrates increase your weight and your blood sugar. Choose your sources of carbohydrates wisely; go for complex carbs, such as whole grain bread, brown rice, oatmeal and fruits. Also, using extra virgin olive oil for cooking is very beneficial; it helps prevent high cholesterol, high blood pressure, heart disease and some complications of diabetes.
Get Adequate Sleep
Researchers at the University of Chicago have found that sleep deprivation can increase the level of hormones that make you feel hungry and lead to overeating and weight gain. In diabetic patients, sleep deprivation can cause poor blood sugar control and increase the risk of other health problems that diabetics are prone to, such as high blood pressure and heart disease. To control your weight and improve your overall health, try to sleep at least eight hours a day.
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