Simply losing ten pounds by adhering to a healthy food and exercise program will allow people who are at risk of getting diabetes to reduce their chances of actually developing the disease by 58 percent, according to one prominent medical journal. Exercise such as walking, strength training, and aerobics are recommended.
What is pre-diabetes?
The term pre-diabetes applies to those individuals that are at risk for getting type 2 diabetes and heart disease. Pre-diabetics who exercise regularly and follow the proper nutrition guidelines can reduce the risk of developing diabetes and can even return their blood sugar levels to normal.
Learn more at 123 Diabetes Health, a comprehensive site full of all sorts of diabetes information.
What is Type 2 Diabetes?
Over 90% of people with diabetes have type 2 diabetes. Formerly called adult-onset diabetes, the disease used to be associated with middle aged and elderly people and is the most common form of the disease. Currently, this type of diabetes may be developed at any age and is generally associated with a diet that lacks in proper nutrition, too little exercise, and too much stress. This form of the disease usually begins with insulin resistance, where the body cannot use insulin properly.People that are overweight and don't get enough exercise have a dramatically increased chance of developing type 2 diabetes. Oftentimes medications are needed to control blood sugar levels as well as blood pressure and cholesterol if necessary. Moderate physical activity and modest weight loss can postpone or even prevent type 2 diabetes and allow at-risk individuals to lead a normal life. The following are a few steps you can use now that will help you to get rid of diabetes:
1. Cardio Exercise and Diabetes
Far burning takes place when cells use energy during physical activiy. It takes about 20 minutes to use up the readily available glucose in the blood and after that your body starts using the energy that's stored in fat.
You will burn the same energy in the form of calories whether you run a mile or walk a mile as the distance is the same.. Intensity is not as important as consistency.The important thing is being consistent with your aerobic training over the long term for the most fat loss.
One of the best exercises for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other great aerobic activities include the bike, stair climber, and elliptical machines.
2. Nutrition and Diabetes
An excellent diet along with proper exercise is the recipe for losing body fat and maintaining muscle. A good nutrition plan and more exercise should be your main priorities. Fiber foods with a lot of bulk that fill you up without a lot of excess calories are ideal. They should also be unrefined and low in fat and sugar content.
Instead of eating the traditional 3 meals per day try to eat smaller meals more often. Also try to include a little protein in these meals to maintain muscle and keep energy levels steady. In addition, you should take a high quality multi-vitamin and mineral supplement daily.
Try to consume plenty of vegetables, low sugar fruit, and high quality low glycemic carbs such as brown rice and sweet potatoes. At the same time, limit your fat intake and get your protein from fish, lean chicken, and lean turkey.
3. Strength Training and Diabetes
Although not widely acknowledged, some very eye-opening research revealed the role of strength training and it's effects on glucose uptake. One study reported that a large percentage increase in glucose uptake, approximately 23%, occurred after three months of strength training. Reduced glucose metabolism is associated with type 2 diabetes and a serious benefit of strength training is improved glucose metabolism.
Short, 20 - 30 minute, high intensity, strength training sessions done twice weekly are most effective in improving glucose metabolism. Performing two of these workouts a week will raise your metabolism more than ever thought possible. Just remember to get adequate rest in between these sessions.
Getting Rid of Diabetes
You can do a lot to lessen your chances of developing diabetes. By exercising regularly, following a healthy eating plan, reducing fat from your diet, and losing weight you can reduce the risk of getting the disease and often even get rid of type 2 diabetes entirely. So take charge and make diabetes a thing of the past.
Learn more at 123 Diabetes Health
Other sites of interest:
Diabetes Nutrition and It's Importance
Diabetes Nutrition - A Key Component To Good Health