Diabetes is a common disease. It is possible to avert and reverse the start of diabetes, but it requires commitment. To fight diabetes, one has to follow the two-way approach comprising exercise and diet. Both diet and exercise are necessary for maintaining optimal health in the long-term.
These factors constitute a very strong strategy for fighting and maintaining diabetes. Many studies depict that the probability of diabetes considerably decreases by diet and exercise, even for those people who are increasingly prone to diabetes.
It is also seen that lifestyle changes can improve blood lipid profiles and insulin sensitivity and also help in lowering high levels of blood sugar, which ultimately helps in your fight with diabetes. Diet and exercise also help in lowering body weight, as obesity is closely associated with the start of diabetes.
Your Exercise and Diet Should Go in Parallel
However, one must always know that both of these factors are important simultaneously in your fight with diabetes. For example, if you exercise regularly, but your diet consists of lots of fat and sugar and very limited phytonutrients and fiber, then there will be no use for your regular exercise. Contrarily, if your diet is very healthy, but you do not do any exercise, then it is obvious that your health will suffer.
Limiting Refined Carbohydrates
The levels of blood sugar are highly influenced by carbohydrates, as compared to proteins and fats. It is important to incorporate complex carbohydrates in your diet daily. Refined carbohydrates should be limited, e.g., white bread, rice, pasta, junk food, candy, and packaged foods. On the other side, high-fiber carbohydrates, also known as slow-release carbs, are highly beneficial for your daily diet. Their digestion is slow, which prevents excess insulin production from your body.
Say NO to Sweets
While figuring out how to fight diabetes, it is important to be cautious about how you consume sweets. Hidden sugar is present in many fast foods, packaged foods, and even grocery items such as cereals, pasta sauce, frozen dinners, ketchup, bread, canned goods, margarine, and low-fat meals. It is important to track hidden sugar by thoroughly checking the food labels.
Increase your Water intake
Constant intake of water is extremely beneficial as not only it regulates the temperature of your body, supply oxygen and nutrients, but all detoxify it. Do not take this lightly. Your intake of water can be of great help. Incorporate it into your routine through a program and by having easy access to water, keeping pitches, and water bottles near you. If weather conditions are cold, humid, or hot, you need to drink more and more.
Shed some Weight
Shedding some pounds helps you improve your blood sugar level and control diabetes. This doesn’t mean you are required to lose a lot of weight to make a significant difference. People who carry belly fat are prone to uncertain blood sugar levels. The belly fat you have makes your body develop insulin resistance.
You will have to be determined and consistent in your efforts. Check out the different apps and websites that offer BMI (Body Mass Index) calculation for you and see where does your body fall and what difference you need to make.
Control Blood Sugar Levels with Exercise
Diabetes and cardiovascular health are also closely linked. Daily exercise and a healthy diet promote modified blood lipid control, blood sugar levels, and mood. Your energy will also gain a boost, and it would become easier for you to exercise with time. Daily exercise assists the blood vessels in staying healthy and also helps in losing weight.
Strength Training & Aerobics
The researches also show that strength training and aerobic exercise are very beneficial for optimal physical health. Aerobic exercises are meant to increase the heart rate and include swimming, tennis, dancing, running, etc. However, strength training exercise focuses on maintain or building muscle. Both of these exercises must be followed for blood sugar maintenance and optimal fitness. Both of these exercises should be followed for 3 to 5 days a week. This way, they can prove to more effective as they not only help with glycaemic control but will make you feel good about yourself and lift your mood as well.
It is important to stay focused on your fight with diabetes. Determination and time management are very necessary for committing to a daily routine that incorporates a healthy, nutritious diet and exercise regime.