Do you know that with the help of exercise and diet? Diabetes control the payment. Diabetes is a chronic disease in which blood sugar and blood glucose levels rise. Glucose comes from the food you eat, and insulin is a powerful hormone that helps glucose enter your body’s cells. In this article from the diseases and diabetes department of Dr. Salam to review Diabetes control We do it with the help of diet and exercise.
Ways to control diabetes and reduce its risk
Glucose along with insulin helps the body produce energy. But if you suffer from type 1 diabetes, your body will not be able to produce insulin. In such a situation, your doctor will prescribe synthetic insulin for your body, which will help you control your blood sugar levels.
There are three types of diabetes, type 1, type 2 and gestational diabetes, which can be diagnosed according to the patient’s condition. If you are at risk of diabetes, it means that you need to make changes in your lifestyle by adjusting a healthy diet to ensure that you have normal blood sugar.
Healthy diet to control diabetes
A healthy diet for diabetics includes lifestyle changes such as diet and exercise. You should note that the treatment of a disease is not possible without proper diet and exercise. Therefore, a healthy diet will help regulate blood sugar levels and keep you away from danger. Diet and exercise are very important for diabetes because it will keep you in good condition to prevent medical problems. To maintain your blood sugar levels, you need to manage and organize what you eat. It may seem difficult at first, but it is a very important issue that will change your lifestyle.
Healthy foods for diabetics
You might think that having diabetes means you can’t eat the foods you love. But you are wrong. The good news is that you can eat your favorite foods in moderation. This does not mean that you can eat a lot of your favorite food, but you can only eat a very small amount of it. Here is a list of healthy foods that you can eat if you suffer from diabetes.
- Broccoli – pepper – tomato – green peas and potatoes
- Watermelon – mango – banana – grape and orange
- Wheat germ – rice – barley and oats
- fish (tuna and salmon)
- Skinless chicken
- Peanuts and nuts
Eating a healthy diet and exercising at the same time helps maintain blood glucose, blood pressure, and blood cholesterol levels. Also, this method will help you lose weight and prevent future problems. All you have to do is eat the foods listed above and it will keep you healthy.
Foods that diabetics should avoid
Diabetes is a disease that affects your blood glucose level and makes it uncontrollable. To control this issue, you should avoid certain foods that may increase your blood sugar levels. For this reason, you should avoid certain foods.
- Foods containing saturated fat (meat, pork and chicken with skin)
- Foods that contain trans fat (cakes, pastries, fast food, pizza and popcorn).
- Foods containing high amounts of salt (meat canned with salt, sausage, sardines and smoked chicken).
- Avoid sugary drinks such as energy drinks. Instead, drink plenty of water when you’re thirsty.
10 simple exercises for Diabetes control
Exercising helps your body use insulin much better. Simply put, this will strengthen your bones, heart, blood circulation and reduce stress quickly. It is also recommended to exercise seriously for at least 30 minutes for 5 times in a week. If you are a beginner, exercise for a maximum of 10 minutes and then you can increase your exercise time. Here are some simple exercises you can do to keep your blood sugar and glucose levels under control.
Since diabetes is a physical energy crisis, you should cycle for at least 30 minutes a day. It regulates glucose levels and keeps you healthy. Indoor or outdoor cycling increases cardiovascular fitness, muscle resistance, reduces stress, and most importantly, keeps you away from several diseases. If you are a beginner, start cycling for at least 15 minutes a day and then increase it.
Swimming can help people with diabetes in many ways, including strengthening the body’s muscles and producing more insulin. When the muscles contract, the cells in them will absorb the blood sugar and eventually lower the blood sugar level. In general, swimming is, in fact, a great exercise because it involves full body movement and a complete workout of all the muscles in the body. It is a great stress reliever and regulates your heart rate. In addition, this exercise will help you increase your muscular endurance and cardiovascular fitness.
3- Running and brisk walking
Running and brisk walking are two common exercises that you can do throughout the day regardless of your time. Running can increase insulin production as well as reduce weight and strengthen your immune system. So run or walk briskly for at least 30 minutes a day and regularly and well. This can regulate your blood circulation and increase the level of physical endurance.
If you suffer from type 2 diabetes, you need to practice yoga. Because yoga has many health benefits, including lowering blood pressure, boosting mood, and improving sleep quality. In order to get the most out of yoga, it is recommended that you enroll in yoga classes and have an instructor who can help you do the right steps. A trained yoga teacher will help you learn the correct steps to maintain proper posture and breathing.
5- Aerobic exercise
Zumba is an aerobic dance that combines dance with aerobic movements. It’s a quick way to exercise and get fit. This art works all parts of the body and helps your respiratory system. Zumba is a great stress reliever and you should try it if you have diabetes in your 30s. This sport is not recommended for people over 40 years old. All you have to do is do Zumba every day for just 30 minutes.
If you suffer from diabetes, walking is the best exercise you can do. All you have to do is put on a pair of sports shoes and start walking by the lake, park or pond. By walking for 30 minutes and 5 days a week, you can control your diabetes completely. Walking also helps people with type 2 diabetes to lower their blood sugar levels and weight.
7- Resistance sports
This type of exercise will reduce blood pressure and cholesterol, as well as strengthen muscles, bones and increase body flexibility. This exercise has no age limit up to 50 years old because it involves exercising in a sitting position. Doing this for at least 30 minutes a day will regulate diabetes and keep it under control.
Pilates is an exercise that focuses on body balance, strength and flexibility. This exercise was first designed by Joseph Pilates and later referred to as the Pilates method in exercise. By doing this exercise, your body will regulate blood sugar and maintain a normal level of insulin. If you are overweight and have diabetes, then this is the best exercise to help you lose weight and balance your blood sugar levels. If you are a beginner, do this exercise for 15 minutes a day, which will help you to control your diabetes.
9- Stair climbing
Stair climbing is one of the effective exercises that you can do every day. All you have to do is climb the stairs properly for more than 3 minutes every day. In particular, adults suffering from type 2 diabetes can benefit from it in several ways. This exercise is said to reduce the risks of cardiovascular diseases and increase your endurance levels. This exercise is best done after eating. Climbing stairs is said to lower blood sugar levels and is very beneficial for everyone, especially those with type 2 diabetes.
10- Hard exercises
These exercises include running, pushing, and standing for beginners, as well as weight lifting, leg stretching, and leg straightening exercises. The only thing that is necessary is to do the basic exercises well so that you can control your physical condition. This type of exercise makes you use your body weight to strengthen your muscles.
Frequently asked questions about how to control diabetes
Regular physical activity is vital for all diabetics as it will help stabilize their condition. In addition, a healthy diet should be followed along with regular exercise. If you have type 2 diabetes, then you should consult your doctor, and he will set up a healthy diet and exercise program for you. Here are some frequently asked questions to help you increase your awareness.
1- How does exercise lower blood sugar levels?
You should know that insulin increases insulin sensitivity, which means that your cells are able to use the available insulin to produce energy. Exercise stimulates the body and allows the muscles to absorb and use blood sugar to produce more energy without insulin.
2- What fruits are useful for diabetes?
Following a healthy diet is essential for diabetes. Along with a healthy diet, an exercise program will yield faster results. Below are some fruits that every diabetic should consume.
- the banana
3- What are the symptoms of high blood sugar?
If your blood sugar is high, you may feel thirsty, tired and have blurred vision. In severe cases, you may lose a lot of weight and go to the bathroom constantly. If your blood sugar is too high, you may feel weak or sick. This feeling causes you to lose a lot of fluids in your body.
Diabetes is an energy crisis and this can often leave you feeling tired. Since this disease is permanent, you should take care of your health by changing your lifestyle and adopting a healthy diet. This allows you to control your disease. So all you have to do is follow only some of the mentioned diets and exercise and stay healthy.