Every body limitation or disease can be extremely frustrating and restrictive, but there are certain disorders that you have some power to improve yourself. Type 2 diabetes is one of the disorders, and two of the easiest ways to improve your diabetes yourself, get enough exercise and eat healthy. Studies have shown that regular exercise and diet increase blood flow, regulate blood sugar levels and reduce your risk of developing type 2 diabetes.
Exercise and type 2 Diabetes
Regular physical activity has many advantages for people with diabetes, and the amount of exercise is not so much, only 150 minutes a week, which yields less than 30 minutes a day. According to a recent study, walking or cycling for the recommended 150 minutes per week can reduce your risk of developing type 2 diabetes by a maximum of 26%. People who perform moderate to powerful exercise every day can reduce their risk of type 2 diabetes by 40%. The study also showed that any amount of physical activity can reduce the risk of developing the disease. The research, published in DiabetologiaIs the most extensive study to look at the specific impact of exercise on the risk of a person on developing type 2 diabetes. In addition to reducing your risk of developing type two diabetes, exercising can also improve your blood sugar level and increase your blood circulation.
Exercise for lower blood sugar levels
Two of the most important care for people with type 2 diabetes are the management of blood sugar levels and improving blood circulation. Those with type 2 diabetes have chronically high blood sugar and are insulin resistant, so keeping their blood sugar low is at the top of their priority list. One way to do this is through practice and muscle movement.
Your muscles are the main location of Glucoseclame. Yes, a glucose is stored in you liverBut your muscles save the most. After a meal, blood glucose first goes to the muscles and liver; When they are full, your fat cells store the extra.
This means that it is very important that you call in the help of your muscles to maintain the correct glucose values. Without them it is very difficult to be successful in managing your blood sugar. By regularly activating your muscles, they want more glucose. This will make them more sensitive to insulin and make it easier to remove glucose from the blood. So, practice and exercise your muscles regularly out of your blood and keep it in your muscles instead, making your blood sugar level, making it easier to manage your diabetes.
Exercise can improve blood circulation
If you have type 2 diabetes, you previously have poor blood circulation. Type 2 diabetes is a disease that stiffens blood vessels and reduces the amount of oxygen circulating through your body. This includes your brain. When the blood flow in the brain is affected, this can be the way we think influence and make decisions.
People with type 2 diabetes often have overweight or obesity. These are disorders that are usually also linked to cognitive problems. It is known that lowering calorie intake and increasing physical activity both reduce the negative effects of type 2 diabetes on the body. However, researchers wanted to know the effects of these interventions on cognition and the brain. They investigated information from a 10-year study called Action for Health in Diabetes (Kijk Vooruit). In this study, the participants learned how to use healthy, long -term behavior changes. This meant that participants were given daily goal to eat between 1200 and 1800 calories and to get 175 minutes of physical activity during the week, through activities such as firm walking.
After the study was completed, researchers analyzed the results and focused specifically on the question of whether participants with type 2 diabetes who lower their calorie intake and increased physical activity had better blood flow to the brain. They looked at the beginning of the research into overweight or obese adults and concluded that those who did the long -term behavioral intervention had greater blood flow in the brain. In particular, the behavioral intervention worked best for those who were overweight, but not for those who were considered obese. Moreover, blood flow was usually greatest for those who did not do that so well on tests of mental functions. This supports the claim that exercise can increase blood flow and brain function. All this evidence supports the idea that exercise can improve type 2 diabetes, but the determination of regular exercises can be discouraging.
Where to start
Starting the training trip can feel like on the bottom of a giant mountain, but exercise does not have to be overwhelming or difficult. Let’s start easily, sit less.
If you think about it, you are at work during your home -working traffic, you can sit at work, you are in front of meals and you are in front of the TV. Recent research into the negative effects of long -term sitting is very strong. Dr. James Levine, director of the Mayo Clinic-Ararzona State University Obesity Solutions Initiative and inventor of the Treadmill Desk, is credited to coding the now common expression “is the new smoking.”
Did you know that less sitting could influence your blood glucose? When healthy young people are sitting for most of the day, they only become less sensitive to insulin for one day. Long sitting periods can also reduce the health benefits of a regular training routine. But what is you less when you have a desk track, where you have to sit?
To begin with, break it up. Make it a habit to get up every 30 to 60 minutes. These short interruptions will have a positive effect; Research shows that shortening your sitting time by only 25% can have a significant influence. Set up an alarm to tell you and move, so that you get up from your chair periodically and walk around for a few minutes.
Now that you are a little more on the move and take a few steps, remember that it all adds – every bit of exercise is important. Make it a habit to walk for a few minutes before you go to work and do the same when you leave. Take the stairs instead of driving on the escalator. Take a walk around the block. Grab every opportunity you can move. Do not be the person waiting in line to be on the escalator; The stairs can be faster and they are absolutely cheaper.
It is clear that the more exercise you include in your life, the more control you have and the more your diabetes will improve. It is never too late to Take control of your blood sugar back And your health.
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Some are good, more is better: regular exercise can reduce your diabetes risk