Exercise and Diabetes

How to Reduce Your Risk of Diabetes with Exercise:

Diabetes is a big concern these days, mainly because so many of us either have it or are at risk for getting it.  The increase in diabetes is related to the rise in obesity over the last few years, but there is something you can do about it.  Regular cardio and strength training exercise, along with a healthy diet can help you avoid Type 2 diabetes.

What Is Diabetes?

Type 1 is usually diagnosed in children and occurs when the body does not produce insulin, which is necessary for the body to be able to use sugar.  Type 2 is more common and happens when the pancreas doesn't produce enough insulin or can't use the insulin it does produce.  The biggest risk factor for getting Type 2 diabetes is being obese (around 20% over your ideal body weight) since you force your pancreas to work overtime. You're also at risk if someone in your family has it, if you're over 65, if you're African American, Latino, Native American or Asian American and if you have high cholesterol.  Over time, diabetes can cause nerve, kidney and heart damage.

The Symptoms

Most folks with Type 1 are diagnosed early.  With Type 2, it may be more difficult to diagnose simply because, for the sufferers, the symptoms seem relatively harmless.  The following are typical symptoms of diabetes and should be taken seriously:

Frequent urination

Extreme hunger

Excessive thirst

Unusual weight loss

Dry skin

Increased fatigue

Irritability

Blurry vision

Take this diabetes risk test at Diabetes.org to find out your risk.

How Exercise Can Help

Exercise is just one thing you can do to control your weight.  Are there specific exercises you should do? Not really.  Choose any cardio exercise (walking, running, cycling, aerobics classes, skating, tennis, etc.)--anything that raises your heart rate.  Lifting weights is a critical component of an effective weight loss program since muscle burns more calories than fat.  You don't have to train like Arnold to get solid, strong muscles.  Just 2-3 days a week for 30 minutes or so is enough.  Your doctor can help you with weight loss resources or you can go the expert route and hire a personal trainer.  Make sure your trainer has education and experience in working with diabetics.  To get started on your exercise program, start at the Beginner's Corner or head over to the

Workout Center for ideas for your workouts.

Safety First

Obviously, blood sugar levels are critical no matter what type of diabetes you have.  Exercise can effect your blood sugar, so pay attention to possible warning flags during your workout such as:

change in heartbeat

start sweating more

feel shaky, anxious or hungry

dizziness

Your doctor can tell you what to do in this situation and may suggest you keep candy or juice nearby to treat hypoglycemia.

Is Diabetes Preventable?

A recent study in the New England Journal of Medicine (September 13, 2001) suggests that as much as 90% of type 2 diabetes in women is due to lifestyle or behavioral choices, and could be prevented by the adoption of a healthier lifestyle. Type 2 diabetes, also known as adult-onset diabetes or non-insulin-dependent diabetes, is a major cause of cardiovascular disease.  In fact, up to 70% of patients with type 2 diabetes die from heart or vascular problems.  In recent years, the incidence of type 2 diabetes has been climbing, and many experts say that it is being seen in younger and younger patients every year. In the recent NEJM study, investigators from Harvard report on a population of nearly 85,000 female nurses who were followed for 16 years, from 1980 to 1996. During this follow-up period, 3300 of these nurses developed type 2 diabetes. The investigators analyzed information about the lifestyle and diet of women who did and did not develop diabetes during the follow-up period.  Several of these factors correlated with a high risk of developing diabetes. Obesity was the most important factor producing an increase in the risk of diabetes. Other important risk factors included:

·          Sedentary lifestyle (lack of exercise)

·         Poor diet (high fat and/or carbohydrate)

·          Tobacco use

·         No alcohol use

Overall, 91% of the cases of type 2 diabetes in this population of patients, the investigators felt, could be attributed to habits, lifestyle, and behavior. They concluded that most cases of type 2 diabetes is preventable by choosing a healthier lifestyle. Diabetic Myths: Setting the Record Straight... Diabetes is a serious condition facing millions of Americans.  The importance of quality nutrition fordiabetes prevention and for improving the quality of life for individuals with diabetes has been accepted for years.  However, the relationship between food and diabetes continues to be misunderstood.

To help clear the confusion, we contacted registered dietitian Hope Warshaw, MMSc, RD, CDE - author of Diabetes Meal Planning Made Easy and Guide to Healthy Restaurant Eating.  We asked her to talk about the most common myths surrounding diet and diabetes.  This is what she had to say:  The guidelines about what and when you should eat if you have diabetes have changed dramatically in the last decade or so.  That's because new medications are available, new research findings have punched holes in old dogmas and the goals for managing diabetes have changed.  Here are a few common myths and facts about what and when you should eat if you have diabetes.  Myth: If you have diabetes you can't eat any sugar or sweets and you need to avoid starchy foods.

Fact: In the old days, at least before 1994, this was the rule of thumb. Through much research, begun in the 1970's, holes have been punched in this theory.  Due to the findings from many research studies the American Diabetes Association now notes that it is the total amount of carbohydrate that you eat that raises blood glucose (sugar) levels, not the specific type of carbohydrate.  Thus, people can fit occasional sugary foods and sweets into their food choices as long as they substitute them for other carbohydrate-containing foods or adjust their diabetes medication to compensate.  Eat sugary foods and sweets in moderation—that's the same message as for the general public. Myth: Starchy foods, such as bread, cereal, and pasta are the only foods that contain carbohydrate and are the only foods that will make blood glucose levels rise.  Fact: This was never correct.  Foods that contain carbohydrate are: starches, including cereal, pasta, beans and peas, crackers, bread and others; dairy foods; fruits; vegetables; and sugary foods.  All these foods raise blood glucose levels.  That's OK.  That's how your body gets energy.  Most of these carbohydrate-containing foods are some of the healthiest foods you can eat—whole grains, fruits, vegetables and low-fat dairy foods.  You certainly don't want to overly restrict these foods.  What is important is that you eat similar portions of these foods at similar times each day to keep blood glucose levels in control. Myth: People with diabetes should buy foods in the "diet section" of the supermarket and make sure foods say "sugar-free."

Fact: There is truly no need to march directly to the "diet section" of the supermarket and purchase "sugar-free" foods.  Often these foods are sweetened with "sugar alcohols."  They are just another source of carbohydrate.  People with diabetes do not need to buy special foods.  You need to follow the guidelines for healthy eating.

Myth: The first place someone with diabetes should look on the Nutrition Facts label is the "sugars." Fact: No.  If you look at the Nutrition Facts label on foods you note that the sugars line is indented from Total carbohydrate.  Also Total carbohydrate is in bold and sugars is in regular type.  The sugars are counted in the Total carbohydrate.  Also, these are not just added sugars, like corn sweeteners or brown sugar.  They are also the naturally occurring sugars, such as the sugar in milk—lactose, or the sugar in fruit—sucrose.  Again look at the grams of Total carbohydrate to determine if you should choose a particular food.  Also look at the ingredients to see if there are a lot of added sugars.

Myth: Everyone with diabetes must eat every few hours or 3 meals and 3 snacks a day.  Fact: Today this is simply not true. The frequency of your meals and snacks (if you need to eat any) should depend on a number of factors: if you take diabetes medication and the type and dose.  Some of the newer diabetes medications do not even cause hypoglycemia (low blood glucose).  And avoiding hypoglycemia was

the main reason for eating snacks.  The frequency of your meals and snacks should be most dependent on your individual food habits and needs.  Myth: If your doctor gives you a meal plan that's all the diabetes nutrition education you need.  Fact: Wrong.  It is so important for all people with diabetes, especially when you first find out you have diabetes, to get educated and work with a dietitian with diabetes expertise to develop an eating plan that works into  your personal lifestyle habits and diabetes goals.  To find a iabetes education program go to the American Diabetes Association and click on Recognized Education Programs.  The listing of these quality programs in your state will come up.  To find a diabetes nutrition educator visit the American Association of Diabetes Educators website and click on find a diabetes educator. MAY ALLAH BLESS YOU WITH GOOD & ROBUST HEALTH.  AMEN.