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Type 2 Diabetes Info

Type 2 Diabetes & Exercise - Your health Concerns - Can I do it?

Exercise is essential for good management of type 2 Diabetes. When used in combination with Diet and medicine, you have a good shot at keeping the diabetes in check for a long period. It also helps manage weight issues, which also helps manage the glucose levels. It counteracts the issues that lead to heart disease. That is good news since diabetes has an increased risk of heart disease. Exercise has both physical and emotional benefits that will help anyone with or without Diabetes. It is a proven way to reduce your risk of developing the disease in the first place.

How does exercise help diabetes? Studies show that exercise lowers the amount of insulin resistance the body expresses. That alone makes it very valuable in Type 2 Diabetes management. However, it also helps deal with other health issues that can cause trouble for those with Diabetes. It helps burn excess body fat which lowers weight, improves bone density, and improve muscle strength. Studies show that it lowers cholesterol numbers as well as blood pressure. It helps improve circulation and increases your energy levels. It helps promote relaxation and get rid of negative emotions. All of this makes managing your diabetes much easier.

What is the best way to incorporate exercise into your type 2 Diabetes program? The same advice that doctors give to anyone starting a new exercise program will work for those with diabetes. Talk with your doctor first to make sure everything is okay before you begin. Start slowly. Gradually begin increasing the amount and strenuousness of the exercises. For long term results, choose an activity you enjoy. Move toward exercising at least 30 minutes a day, five days a week. Make sure you include a good warm up and cool down to protect muscles. Wear the right shoes. Keep hydrated. Do not ignore pain.

Exercise does require some caution with people that have Type 2 Diabetes. If your blood glucose levels are too high, it is best to delay your exercise. Some exercise will increase glucose levels. If they are already too high, you are asking for trouble. Exercising for long period of time or at higher levels than normal your body may begin counteracting the insulin in your blood. It is important to monitor your glucose levels if you plan on doing more than normal. For safety reasons, wear a medical alert bracelet to alert people that you have Diabetes. If something happens, it can save your life.

Type 2 Diabetes Nutrition

Type 2 Diabetes - Why Minimize Carbohydrates, Fats, Salt and sugar

With type 2 diabetes, you can actually eat just about anything you want. However, it is important to keep moderation and portion control in mind at all times. There are a few things that you must regulate in order to manage your Diabetes properly. These include carbohydrates, fats, salt, and sugar. Let’s look at why each of these can be problematic.

Carbohydrates are actually good for you. They provide quick energy. In those with type 2 diabetes, however, if not taken in properly, they can trigger blood glucose spikes. If you eat a meal heavy in carbohydrates, the digestive process will release large amounts of glucose quickly. That leads to many problems. The best way to consume them is in moderation and in combination with other types of food. There are also differences in the types of carbohydrates you eat. Some provide empty calories that the body quickly absorbs. Those come from sweets and refined grains. The best carbohydrates though come from whole grains and raw fruits. The fiber in these foods helps slow down the absorption rate and moderates glucose levels.

Fat is another thing you need to watch carefully. Those with Type 2 Diabetes have an increased change of heart attack and stroke. That means you must watch the kinds of food you eat in order to keep your entire body healthy. Fat comes in healthy and unhealthy varieties. The healthy types are mono and polyunsaturated fats. These usually come from plant-based foods like nuts and avocados. The unhealthy types are the saturated and trans fats. These come from meat-based sources as well as hydrogenated oils. Fat also brings a large load of calories into any meal. The best way to deal with fats is in moderation. You need fat for healthy living. Choose healthy fats over the unhealthy ones. Combine fats with other foods in a single meal.

Salt is something else to watch. Excessive salt intake can elevate blood pressure. It can also lead to excessive water retention. Both of these are not good for someone with type 2 Diabetes. Try using spices and herbs to flavor food instead of salt. Use less salt whenever possible. Watch processed foods for high sodium content. Sugar is that oh so tempting thing that many a diabetic misses. sugar usually comes in the form of fat laden sweets. They are empty calories. The body absorbs it quickly and the blood glucose shoots straight up. Don’t take them off the table, but only consume them in moderation.

Type 2 Diabetes Menu

Type 2 Diabetes - Making Dietary Changes

There is no special diet that you must go on if you have type 2 diabetes. There is no one standing at the grocery cash register monitoring what foods you purchase. No one will stop you from ordering your favorite foods in a restaurant. However, you must make some changes if you hope to keep your diabetes under control. The changes involve making some strategic shifts in what you eat, when you eat, and how much you eat.

Everyone needs to watch what they eat when they have Type 2 Diabetes. Diabetes brings higher risks of heart disease, stroke, and renal failure. There is a higher chance of going blind or losing a limb. Making better food choices can lessen the risk of all of these complications significantly. Carbohydrates are not off the table. They provide a good balance to keep your glucose levels steady, if you eat them properly. That means eating them in smaller portions and in combination with proteins and healthy fats. Eating healthy fats instead of unhealthy ones will help lower your risk of heart disease. Lower your salt intake. Flavor your foods with spices and herbs instead. Use sweets as an occasional treat, not a mainstay of your diet.

Everyone needs to watch when they eat when they have type 2 Diabetes. Many people find themselves eating one or two large meals every day. That is not a healthy pattern for diabetics. Eating too many calories at a single sitting can lead to large spikes and drops in glucose levels. It is important to spread calories out over the entire day. Many Diabetics have great luck with a series of five or six small meals instead of a two to three large ones. Combining foods is also important throughout the day to spread out carbohydrates and fats.

Everyone needs to watch how much they eat when they have Type 2 Diabetes. Weight control is very important with diabetes. The further you lower your weight towards the healthy zone, the better control you will likely get over your Diabetes. Losing weight lowers the amount of insulin resistance also. Consuming the right types of foods in the right proportions at the right times allows those with diabetes to eat just about anything they want. It is just a wakeup call to adopt healthy eating habits. That is a call that most of the general population should heed to avoid developing diabetes themselves.