DIABETES
It occurs either because of insufficient production of insulin or due to a condition called “insulin resistance,” which prevents the body from utilizing the insulin. The pancreas is the glandular organ responsible for the production of insulin, to synthesize the sugars and convert them into energy.
Diabetes is a common, but serious disease that can lead to dramatic consequences, like loss of vision, amputation, ED, nerve system damage, among others.
There are three varieties of diabetes: type 1, type 2, and gestational.
Diabetes type 1 affects roughly 1.25 million Americans. It is a genetic condition in which the pancreas is not able to produce the needed amount of insulin.
Gestational diabetes affects less than 10% of women. The hormonal changes in pregnancy are the cause of this temporary condition. Although being brief, 60% of the cases end up evolving into type 2.
Diabetes type 2 affects over 27 million people in the USA, it is by far the most common kind of diabetes. Excessive weight and lack of activity are the two most common causes.
FIGHTING DIABETES
As a way to deal with type 2, the American Diabetes Association recommends strength training and a sensitive diet to help control the levels of sugar in the blood.
Anaerobic exercises utilize glycogen and glucose as a source of fuel. By adding resistance, the body heightens the production and absorption of insulin, working effectively as a way to combat diabetes.
Activities that are commonly recognized as anaerobic (resistance training) are a blend of anaerobic and aerobic, in which the energy utilized from anaerobic sources (sugars) takes the most prominent role. The higher the load (which translates in fewer repetitions), the more “anaerobic” the exercise will become. That would be the ideal approach for those who are battling type 2 diabetes, as long as they are not in the presence of high blood pressure or any cardiac condition.
TAKING ACTION
MONITOR YOUR SUGAR LEVELS
Always start by checking with your physician. It is still advisable to monitor your blood sugar often, but keep in mind that it is a value that will fluctuate throughout the day.
Knowing the factors that affect the levels of sugar makes it easier to evaluate the levels properly.
FACTORS THAT MAKE THE VALUE FLUCTUATE
Hydration: staying hydrated is advisable under any circumstance, for people with diabetes, it lowers the concentration of sugar in the blood.
Medications: Some antidepressants, anti-inflammatories, and nasal decongestants (to name a few) can affect the sugar levels, always consult with your physician before adding any medicine to the equation (even if it is an over-the-counter alternative).
Dawn Phenomenon: Some people release a combination of hormones during their sleep, which affects the absorption of insulin directly. Although being a natural occurrence, it causes sugar levels to spike just before waking up.
Menstrual Cycle: A combination of changes in the hormones and loss of fluids is the perfect combination to decrease the absorption of insulin and increase the concentration of sugar in the blood. It is normal to have a slightly higher reading during those days.
Sleep: Not surprisingly, lack of sleep can affect the sugar levels, as well as many other health factors. Sleeping is a crucial part of the metabolism, for which disrupting the time for synthesis and recovery is connected to more health conditions than most people would know.
WORKING OUT
In order to design a workout routine, it is important to consider several variants. Flexibility, balance, previous injuries, physical limitations, and medical conditions are some of the elements to evaluate before planning. Unless contra-indicated due to a different situation, high-load resistance training is the most advised approach to deal with diabetes. A plan elaborated around the use of compound exercises will optimize the time in the gym.
The following videos show some multi-joint exercises that would be of great benefit, for individuals without any medical condition or limitations that could be aggravated by such motions.
NUTRITION
A low carb diet is a must whenever dealing with diabetes. There are many books and web-pages with recipes and ideas to eat properly, without sacrificing good tasting meals. EatingWell offers an extensive amount of healthy diabetic recipes.