10 Best Exercises and Diet for Controlling Diabetes
Diabetes is a life-long lifestyle disease in which your blood sugar and blood glucose levels spike up high. Glucose comes from the food you consume and insulin is a major hormone that helps glucose get into your cells. Glucose along with insulin helps produce energy to the body. But if you are suffering from type 1 diabetes, then your body won’t be able to make insulin. In such a situation your healthcare provider will put you on artificial insulin that will help you control your blood sugar levels.
There are three types of diabetes such as Type 1, Type 2 and Gestational diabetes that are characterised on the severity of the disease. Suffering from diabetes means you will have to make major lifestyle changes by adapting to a healthy diet this will ensure that your blood sugar and blood glucose levels are normal.
Healthy Diabetic Diet
A healthy diabetic diet consists of lifestyle changes such as dieting and exercising. You need to understand that it is impossible to cure a disease without an appropriate diet and exercise. Thus, a healthy diabetic diet will help regulate blood sugar levels and keep you out of danger.
Dieting and exercising for a diabetic is of utmost importance because this will keep your condition in balance and prevent you from medical complications. In order to maintain your blood glucose, you will have to manage what you consume. This might be very hard to follow in the beginning, but it is a priority that you change your existing lifestyle.
Healthy Diabetic Foods To Eat
You may wonder that suffering from diabetes means you cannot eat the foods you like. Well, you could be wrong. The good news is that you can eat your favourite sweet or dish but in small quantities. This does not mean that you can eat your favourite meal in large quantities, instead, you can have a bite from it. Here is a list of healthy foods that you can consume if you are suffering from diabetes.
- Broccoli, pepper, tomatoes, green peas and potatoes
- watermelon, papaya, bananas, grapes and oranges
- Whole wheat grains, rice, oats and barley
- Fish (Tuna and salmon)
- Egg
- Chicken without skin
- Peanuts and nuts
- Yoghurt
- Cheese
Consuming a healthy diet and exercising at the same time will keep your blood glucose, blood pressure and cholesterol levels in check. This will also help you lose weight and prevent your condition from causing future problems. All you need to do is to consume the above-listed diabetic diet foods and this will keep you healthy.
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Diabetic Foods To Avoid
Diabetes is a disease that affects your blood glucose levels and leaves it unregulated. In order to bring this under control, you will have to avoid certain foods that may increase blood sugar and blood glucose levels. For this reason, here are some foods that you will have to avoid.
- Foods containing saturated fats (Beef, pork and chicken with skin)
- Foods containing trans fat (cakes, cookies, fast food, pizza and microwave popcorn).
- Foods high in salt or sodium (salted canned meat, sausage, sardines, and smoked chicken).
- Avoid sugary soda drinks containing sugar and soda such as energy drinks. Instead, consume plenty of water when you are thirsty.
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10 Simple Exercise for Diabetes
Exercising will help your body use insulin much better. In simple terms, this will make your bones, heart, increase blood circulation and reduce stress quickly. Also, it is recommended that you aim at exercising for a minimum of 30 minutes rigorously for 5 times in a week. If you are a beginner, consider exercising for a maximum of 10 minutes and then you can extend the time of your workout. Here are some simple exercises that you can do in order to keep your blood sugar and glucose levels under check.
1. Bicycling
Since diabetes is a bodily energy crisis, you need to consider riding a bicycle for at least 30 minutes daily. This will regulate glucose levels and keep you healthy. Cycling indoors or outdoors will improve cardiovascular fitness, muscle strength, reduces stress and more importantly prevent you from a number of diseases. If you are a beginner, then consider cycling for at least 15 minutes every day and later push the limits.
2. Swimming
Swimming and water aerobatics can help diabetics in many possible ways such as strengthening body muscles and the production of more insulin. When muscles stretch, the cells in it will absorb blood sugar and will eventually lower blood sugar levels. In general, swimming is, in fact, a great exercise because it involves whole body movement and a good all-round body exercise. It is an excellent stress buster and regulates your heart rate. Moreover, this exercise will also help you build muscle strength and cardiovascular fitness.
3. Running and Jogging
Running and jogging are two common exercises that you can perform throughout the day irrespective of the time you have. Running can improve your bodies production of insulin, aid in weight loss and boost your immunity. So make it a point to run or jog for at least 30 minutes daily and this will do you good. This can regulate blood circulation and improve your stamina levels too.
4. Yoga
If you are suffering from type 2 diabetes, then you need to opt for yoga. Well, yoga has multiple health benefits such as lowering blood pressure, boosting mood and improving quality of sleep. In order to get the best out of yoga, it is advised that you sign up for yoga classes and get a trainer who can help you perform the right steps. A trained yoga master will help you learn the steps the right way keeping in mind the posture and breathing technique.
5. Aerobic Exercise
Zumba is an aerobic dance that combines dance with aerobic movement. This is a fast way to workout and stay fit. This art involves full body toning and benefits your respiratory system. Zumba dance is ann amazing de-stress agent and you will have to try this out if you are suffering from diabetes in your 30s. It is not advised for adults above the age of 40. All you need to do is to perform Zumba for just 30 minutes every day and this will do you good.
6. Walking
Walking is the best exercise that you can ever do if you are suffering from diabetes. All you need to do is to simply get yourself a pair of running shoes and take a walk by the lakeside, park or pond. A 30-minute walk for 5 days in a week is enough to keep your diabetes under check. Walking can also help type 2 diabetic patients reduce their blood sugar levels and lose weight.
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7. Resistance Band Exercise
This type of exercise will lower blood pressure and cholesterol levels including strengthening muscles, bones and improving body flexibility. This exercise has no age bar until 50 years as this involves exercising from a seated position. Doing this for at least 30 minutes daily will regulate diabetes and keep it under control.
8. Pilates
Pilates is an exercise that concentrates on body balance, strength and flexibility. It was first developed by Joseph Pilates and later termed as the Pilates method of exercising. Performing this exercise, your body will regulate blood sugar and maintain normal insulin levels. If you are overweight and that you have diabetes, then this is the best exercise that will help you lose weight and balance your blood sugar levels. Well, if you are a beginner, then consider doing this for a minimum of 15 minutes every day and this will help you keep your diabetes under control.
9. Stair Climbing
Stair climbing is one essential exercise that you consider doing every day. All you need to do is to simply climb stairs for about 3 minutes daily and this will do you good. Especially, adults suffering from type 2 diabetes doing this exercise will benefit them in multiple ways. It is said to reduce risks of cardiovascular diseases and increases your energy stamina levels. This exercise is best to be performed after you have your meal. Climbing stairs is also said to improve your blood sugar level, especially for people suffering from type 2 diabetes.
10. Calisthenic Exercises
Calisthenic exercises consist of running, pushing and standing As a beginner, this exercise includes push ups, squats, leg raises and pull-ups. All you need to do is to simply make it a point to perform all these basic exercises and you will see that your condition is getting under control. This type of exercise will make you use your body weight in order to strengthen muscles.
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FAQs
Regular physical activity is vital for all diabetics as this will help stabilise their condition. Moreover, there needs to be a healthy diet attached along with regular exercising. If you have any other disease along with type 2 diabetes, then you need to consult your doctor, and he/she will put you on a healthy diet and exercise schedule. Here are some frequently asked questions that will give you an insight into this topic.
1. How does exercising reduce blood sugar?
You need to understand that insulin increases insulin sensitivity which means your cells are able to utilise available insulin to produce energy. Exercise stimulates the body and allows your muscles to absorb and use blood sugar to produce more energy without insulin.
2. What fruits are good for diabetics?
Following a healthy diet is crucial for a diabetic. Along with a healthy diet, an exercise schedule will bring faster results. Here are some fruits that every diabetic must consume.
- Papaya
- Apple
- Banana
- Avocado (Butter fruit)
- Cherries
- Grapes
- Kiwi fruit
3. What are the signs that your blood sugar is high?
If your blood sugar is high you may begin to feel thirsty, tired and have blurry vision. In extreme cases, you may end up losing a lot of weight and constantly go to the bathroom. If your blood sugar is very high, then you may faint or feel sick in your stomach. This feeling will make you lose plenty of fluid in your body and leave you dehydrated.
Diabetes is an energy crisis and this can leave you tired most often. Since this sickness is life-long, you will have to take good care of your health by changing your lifestyle and adopting a healthy diet. This will ensure that your sickness stays under control. So all you need to do is to simply follow some of the above-listed diets and exercise tricks and stay healthy.
