"Those who think they have no time for bodily exercise will sooner or later have to find time for illness" - this famous quote by Edward Stanley is apt for every one including people with diabetes. The role of exercise in the prevention and management of diabetes and its complications is very significant. Exercise is one of the four pillars of diabetes management along with diet, medication, and monitoring. Exercise is anything that gets one moving and active. To make exercise a part of one's life one may not need to join a gym or have a personal trainer. Small steps can make big difference in life. Adding 10,000 extra steps (30 minutes of regular exercise) each day' can really help. Exercise is the simplest. and non expensive habit which can provide multiple benefits.
Why is Exercise very important for people with Diabetes?
Exercise increases fitness and physical working capacity and improves sense of well being. Apart from this, people with Diabetes get several other benefits from regular exercise, which include:
• Exercise helps reduce high, blood glucose by improving the body's use of insulin.
• Exercise also helps in reducing weight and helps in the loss of body fat.
• Exercise helps to protect against heart diseases by lowering 'bad' LDL cholesterol and
increasing 'good' HDL cholesterol.
• Exercise helps in lowering of blood pressure.
• Exercise also help's in relieving stress, encourages relaxation, and improves your mood.
When you start an exercise program, go slowly. Gradually increase the intensity and length of your workout as you get more fit. Benefits of exercise' are always much more than risk of exercise. To minimize potential risks, people with diabetes need to understand and take steps to prevent problems before they occur. Never start a new exercise routine without talking to your doctor.
Exercise checklist for people who have diabetes
Talk to your doctor if you have any of these symptoms or conditions:
• If your blood glucose levels are constantly high over 250 mg/dl.
• If you have any symptoms of cardiovascular problems.
• If you have any evidence of retinopathy, neuropathy or nephropathy.
• Any other ongoing health problems that might limit your ability to exercise
safely.
Do not exercise when your sugars are very high or low.
Do not exercise when you have ketones in urine (Type 1 Diabetes)
Have a snack handy in case your blood sugar level drops too low.
Check your feet for blisters or sores before and after exercising.
Wear the proper shoes and socks that fit well and are comfortable.
Drink plenty of water before, during and after exercising.
Warm up before exercising and cool down afterward.
Have diabetes identification card and your mobile with you while going outside- for exercise, even in your own neighborhood.
Stop exercising, if you experience any warning signs, such as severe shortness of breath, dizziness or chest pain. Hypoglycemia can occur during exercise or during the next 12 hours that follow. So, it is advisable to check sugar levels more frequently when you start any new exercise programme. Following a regular routine of exercising, eating your meals, and taking your medicines at the same time each day helps in maintaining good sugar levels and minimize any kind of risks.
Types of Exercises
Aerobic exercise is recommended by most doctors. Do not confuse aerobic exercise with aerobics. Examples of aerobic exercise include walking, jogging, dance or bicycling. Aerobic exercises make you breathe more deeply and make your heart work harder. If you have problems with the nerves in your feet or legs, your doctor may want you to do a type of exercise that won't put too much stress on your feet like swimming, bicycling, rowing or chair exercises.
Strength training, Done several times a week, helps build strong bones and muscles. With more muscle, you burn more calories, even at rest. Increased muscle mass and regular emptying of these muscle stores improves the body's glucose processing, a factor crucial in preventing and managing type 2 diabetes.
Flexibility exercises, also called stretching, help keep your joints flexible and reduce your chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities. Yoga is kind of flexibility and relaxation exercise. Yoga and pranayama are very good forms of exercise, providing flexibility and relaxation, but some form of aerobic exercise along with yoga provides maximum benefit for people with Diabetes.
In addition to formal exercise, there are many opportunities to be active throughout the day. The more you move around, the more energy you'll have. These strategies can help you increase your activity level:
Walk instead of drive whenever possible.
Take the stairs instead of the elevator.
Work in the garden, play with your child, or do some house cleaning every day.
Park your car farther away and walk the rest of the way to your destination.
Although exercise is very essential for people with diabetes, it cannot replace the requirement of medicine. By incorporating a healthy diet, proper medication, and especially regular exercise into your lifestyle, you can live each day to the fullest. Whatever you choose, whichever exercise is right for you, make sure it's something you enjoy and make it a lifetime commitment.
Showing posts with label diabetes. Show all posts
Showing posts with label diabetes. Show all posts
Saturday, November 20, 2010
Wednesday, April 28, 2010
Partying is fun and Diabetes
Partying is fun when moderation runs the show
Partying is part of our lives. Needless to say, no party can be conceived without food and beverages.
While everyone needs to guard against careless indulgence while partying, people with diabetes need to be even more careful. Parties generally tempt people to abandon healthy nutrition habits. However, the question is "how" to enjoy and still keep good health. Believe it or, not, it can be done.
Consider a few tips to start with.
• Do not miss your medicines and blood glucose monitoring on any occasion. Discuss with your doctor how you can enjoy without disturbing your health.
• Try to maintain consistency in meal timings. If food is going to be served late, try having some snacks.
• Practice portion control. You can, in fact, eat a variety of foods including your favorites if only you control the size of the portion of food you eat. A small portion is less likely to upset your blood-sugar levels.
• Follow a regular exercise routine. Moderate increase in physical activities can compensate for excess eating.
While going for a party and family get-together, do consider:
• Check your sugar before you leave so you have a fair idea of where your medication, drinks, food and dancing can take you. Have a small snack before leaving or with you if you think food would be served late.
• Never go to a party hungry. If you've already eaten, you'll be less likely to eat too much. Most buffet tables are filled with heavy, starchy and fatty foods and if you are too much hungry you are likely to eat more.
• Look at the entire buffet table before you eat anything. Choose non-fat or low-fat foods. At parties and other social events, gravitate toward the veggies and fresh fruit. When choosing a meal, try to stick to foods that have been grilled, barbecued, marinated, steamed, baked, or poached. Limit foods that are fried, creamed, buttered or that are served with sauces.
• If you feel that you are tempted by something sweet or a high calorie snack, can have a small serving. Either you can opt for for 1 or 2 units of increased insulin dose that day if you are on insulin or you could exercise little more than usual. If the party includes exercise like dance or other activities, you may be able to eat a little more without taking extra insulin.
• It is better not to have alcohol, as it can affect diabetes in many ways. Ask your doctor as over 100 medications interact with alcohol. If you want to drink, then don't drink on an empty stomach. (No more than 1 drink for women and 2 drinks for men). The effects of alcohol can last well into the next day, so test more frequently and be extra careful throughout the following 24 hours. Always, try to have roasted snacks rather than fried ones with alcohol.
• Water is preferable to any sweetened or alcoholic drink. However, if you're going to have any other beverage, alternate every other drink with a glass of water. This tactic may keep you from drinking too much.
• If the party involves lots of walking or dancing, then have good fitting, comfortable shoes. Wrong footwear can cause blisters or other injuries to your feet.
• Undue exertion may lead to hypoglycemia (low blood sugars). Hypoglycemia can be dangerous. So always inform about hypos to your friends, so that you can get the required help if needed. Make sure there is some candy or sugar in your hand bag or pocket.
And if it's you who is hosting the party, it's your opportunity to set a example of health-friendly partying.
• Food doesn't have t 0 be sole means of entertainment. Try making the party fun in other ways.
• Have sugar-free sweets and desserts. Artificial sweeteners like sucralose are safe for baking and cooking.
• Have a wide variety of fruits instead of traditional mithai. You can have a spread of fruit salads, cocktails, chaats, fresh fruit drinks to choose from.
• Not only too much sugar is bad for health; high fat diets are too. Using healthy oils; low fat dairy products; lean meat and choosing microwave grilling or roasting as a method of cooking can go a long way in making your party good health friendly.
With India, being the diabetic capital of the world you can be sure that where you go or you invite a group, you will get a friend with diabetes. So, don’t hide the fact about your diabetes. Indulge in good diabetes care practices and spread them. People with diabetes can enjoy all food in moderation, which actually is good for every one. Maintaining a healthy lifestyle even when you are having a party will have a positive influence on your blood sugar and health. Regular exercise and sensible daily planning would make parties more enjoyable and fun. Pick a nice outfit and be ready for the show!
And always remember - you control diabetes, it doesn't control you.
Partying is part of our lives. Needless to say, no party can be conceived without food and beverages.
While everyone needs to guard against careless indulgence while partying, people with diabetes need to be even more careful. Parties generally tempt people to abandon healthy nutrition habits. However, the question is "how" to enjoy and still keep good health. Believe it or, not, it can be done.
Consider a few tips to start with.
• Do not miss your medicines and blood glucose monitoring on any occasion. Discuss with your doctor how you can enjoy without disturbing your health.
• Try to maintain consistency in meal timings. If food is going to be served late, try having some snacks.
• Practice portion control. You can, in fact, eat a variety of foods including your favorites if only you control the size of the portion of food you eat. A small portion is less likely to upset your blood-sugar levels.
• Follow a regular exercise routine. Moderate increase in physical activities can compensate for excess eating.
While going for a party and family get-together, do consider:
• Check your sugar before you leave so you have a fair idea of where your medication, drinks, food and dancing can take you. Have a small snack before leaving or with you if you think food would be served late.
• Never go to a party hungry. If you've already eaten, you'll be less likely to eat too much. Most buffet tables are filled with heavy, starchy and fatty foods and if you are too much hungry you are likely to eat more.
• Look at the entire buffet table before you eat anything. Choose non-fat or low-fat foods. At parties and other social events, gravitate toward the veggies and fresh fruit. When choosing a meal, try to stick to foods that have been grilled, barbecued, marinated, steamed, baked, or poached. Limit foods that are fried, creamed, buttered or that are served with sauces.
• If you feel that you are tempted by something sweet or a high calorie snack, can have a small serving. Either you can opt for for 1 or 2 units of increased insulin dose that day if you are on insulin or you could exercise little more than usual. If the party includes exercise like dance or other activities, you may be able to eat a little more without taking extra insulin.
• It is better not to have alcohol, as it can affect diabetes in many ways. Ask your doctor as over 100 medications interact with alcohol. If you want to drink, then don't drink on an empty stomach. (No more than 1 drink for women and 2 drinks for men). The effects of alcohol can last well into the next day, so test more frequently and be extra careful throughout the following 24 hours. Always, try to have roasted snacks rather than fried ones with alcohol.
• Water is preferable to any sweetened or alcoholic drink. However, if you're going to have any other beverage, alternate every other drink with a glass of water. This tactic may keep you from drinking too much.
• If the party involves lots of walking or dancing, then have good fitting, comfortable shoes. Wrong footwear can cause blisters or other injuries to your feet.
• Undue exertion may lead to hypoglycemia (low blood sugars). Hypoglycemia can be dangerous. So always inform about hypos to your friends, so that you can get the required help if needed. Make sure there is some candy or sugar in your hand bag or pocket.
And if it's you who is hosting the party, it's your opportunity to set a example of health-friendly partying.
• Food doesn't have t 0 be sole means of entertainment. Try making the party fun in other ways.
• Have sugar-free sweets and desserts. Artificial sweeteners like sucralose are safe for baking and cooking.
• Have a wide variety of fruits instead of traditional mithai. You can have a spread of fruit salads, cocktails, chaats, fresh fruit drinks to choose from.
• Not only too much sugar is bad for health; high fat diets are too. Using healthy oils; low fat dairy products; lean meat and choosing microwave grilling or roasting as a method of cooking can go a long way in making your party good health friendly.
With India, being the diabetic capital of the world you can be sure that where you go or you invite a group, you will get a friend with diabetes. So, don’t hide the fact about your diabetes. Indulge in good diabetes care practices and spread them. People with diabetes can enjoy all food in moderation, which actually is good for every one. Maintaining a healthy lifestyle even when you are having a party will have a positive influence on your blood sugar and health. Regular exercise and sensible daily planning would make parties more enjoyable and fun. Pick a nice outfit and be ready for the show!
And always remember - you control diabetes, it doesn't control you.
Tuesday, April 27, 2010
Suggestions on Diabetes
Q. Can diabetes be cured ?
Diabetes cannot be cured, but can definitely be controlled. People with diabetes can lead a healthy life if their diabetes is well controlled (i.e. when their blood sugar levels are 90-130 mg/dl at fasting and less than 180 mg/dl 2hrs after meals) and other parameters like lipid profile, blood pressure and weight are in prescribed limits.
Q. Can I include fruits in my meal?
All people with diabetes should have at least 2 servings of fruit per day. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same.
The following fruit servings contain about 15 grams of carbohydrates: 1 Small Apple = 1/2 medium banana =1 1/2 slice mango = 1 1/4 cup watermelon = 1 Guava =15 Grapes = 1 Oranqee = l Peach = 1/2 pomegranate =1 kiwi = 3 Dates = 1/2 chikoo = 2-3 slice of papaya = 3 Plums = 1 1/2 slice pineapple.
So, a person with diabetes can eat any fruit, but the quantity should be measured.
Diabetes cannot be cured, but can definitely be controlled. People with diabetes can lead a healthy life if their diabetes is well controlled (i.e. when their blood sugar levels are 90-130 mg/dl at fasting and less than 180 mg/dl 2hrs after meals) and other parameters like lipid profile, blood pressure and weight are in prescribed limits.
Q. Can I include fruits in my meal?
All people with diabetes should have at least 2 servings of fruit per day. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same.
The following fruit servings contain about 15 grams of carbohydrates: 1 Small Apple = 1/2 medium banana =1 1/2 slice mango = 1 1/4 cup watermelon = 1 Guava =15 Grapes = 1 Oranqee = l Peach = 1/2 pomegranate =1 kiwi = 3 Dates = 1/2 chikoo = 2-3 slice of papaya = 3 Plums = 1 1/2 slice pineapple.
So, a person with diabetes can eat any fruit, but the quantity should be measured.
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