Can Exercise Help Control Blood Sugar Levels?

It is an established fact that regular physical exercise has wonderful effects on the overall health of a person. People of all ages can reap the benefits of exercise that take manifestation in all the various systems of the human body.

One such healthy effect of exercise is that it can help control blood sugar levels. For those who have been diagnosed with diabetes, exercise works like any other drug in keeping blood glucose at an optimal level. It also helps in preventing further health complications that may be caused by this condition, such as heart disease or strokes.

How does exercise control blood sugar?

Exercise affects the body's blood glucose levels in the following ways:

- Exercising increases insulin sensitivity, which makes the body more capable of using insulin to take up available excess glucose in the bloodstream.

- Muscle contractions during exercise stimulate the cells to use up glucose to produce energy.

- Heightened cardiovascular activity while exercising burns through blood glucose a lot faster.

It is necessary to keep checking blood sugar levels at regular intervals, especially if you suffer from diabetes. Working out has different effects on different individuals, depending on the duration and intensity of exercise and the overall health and medical history of the person.

What are the best ways to use exercise to reduce blood sugar levels?

It is important to chalk out a suitable exercise routine that is tailored specifically to your individual needs. Consult a health care specialist or physical therapist for formulating the best possible workout regime for your specific requirements.

Most experts recommend engaging in moderately intense exercise for a minimum of 150 minutes in a week.

A few examples of activities that fall under this category are as follows:

-Brisk walking
-Cycling
-Swimming
-Squats and lunges
-Stretching exercises
-Yoga

One thing that diabetes patients should always keep in mind is that over-exercising must be avoided. Excessively strenuous workouts can lead to hypoglycemia (deficiency of blood glucose) which is a highly unsavory condition.



Can Exercise Help Control Blood Sugar Levels?

Sugar is the generic name that represents sweet-tasting, soluble carbohydrates, many of which are used in food. 

What Happens When Concentrated Sugar Enters the Body?
Sugar is a poison when concentrated because it causes swelling of joints, liver, and brain. Sugar will hamper the healing of your body if you have an injury or chronic illness. Sugar acts as a source of energy for cancer cells and all infectious diseases. Sugar blocks the absorption of the nutrients you are eating, especially all of your minerals.

Harmful Effects of Sugar on the Body

It is a true silent killer: A study in 2008 linked excess fructose consumption to an increase in leptin resistance. Leptin is a hormone that tells you when you have had enough food. For some people, leptin simply does not work, leaving the person with no signal whatsoever that the body had enough food leading to over-consumption of food and consequently, obesity. As all this happens without symptoms or warning bells and you can t quite figure out why you ve gained weight in the past year  sugar  is labeled as SILENT KILLER.
It can damage your heart: In 2013, the Journal of the American Heart Association displayed strong evidence that sugar can actually affect the pumping mechanism of your heart and could increase the risk for heart failure. A molecule from a sugar called glucose metabolite glucose 6-phosphate (G6P) is responsible for the changes in the muscle protein of the heart leading to heart failure.
It promotes belly fat: Excess fructose intake (but not glucose intake) actually causes visceral fat cells to mature leading to a big belly and higher risk for heart disease and diabetes.
It has toxic liver effects on the body: Fructose and glucose in excess can have a toxic effect on the liver as the metabolism of ethanol, the alcohol contained in alcoholic beverages, has similarities to the metabolic pathways like fructose.
It saps brain power: Study shows that excess sugar consumption was linked to deficiencies in memory and overall cognitive health.
Quick Facts!

Your brain lights up with sugar just like it does with heroin or cocaine. Sugar is eight times more addictive than cocaine.
Sugar has empty calories meaning you can consume a lot of it and feel full, but receive no nutritional value.
It is certainly one of the leading causes of early death and chronic illnesses, including diabetes, obesity, and heart disease.
Food companies try to hide sugars in their food by using other forms of sugar. This leads to addiction of their products (e.g. high-fructose corn syrup).
Sugar in itself offers absolutely no nutritional value what so ever to the body. It is often coined with the term empty calories.

Sugar: A Silent Killer!

The disease itself may not discriminate on the gender basis, but when it comes to healthcare for patients with diabetes, women find themselves at a disadvantage as compared to men. Studies indicate that diabetes, a disease that affects over 371 million people worldwide takes a greater toll on women than men. Though, hormones in women do account for some of the unique challenges they have to face, but there are other societal factors as well that bring in the differences.

This World Diabetes Day is about promoting the significance of affordable care for diabetes and equitable access for all women at risk or living with diabetes to essential medicines, technological information and self-management education they require and achieve an optimal outcome to strengthen their adequacy to prevent type-2 diabetes. Because it's your right to a healthy and disease-free future!

So, how will you know if you are suffering from this deadly disease   Diabetes?

Symptoms

Women with diabetes experience many of the same symptoms as that of men. However, there are some that are specific to women.

Symptoms experienced by both women and men:

Frequent urination

Increased thirst and hunger

Unnecessary weight loss or gain

Blurred vision

Fatigue

Wounds that heal slowly

Skin infections

Nausea

Breath that has a sweet or fruity odor

Irritability

Reduced feeling in hands or feet

Symptoms unique to women:

Vaginal yeast infections

Urinary infections

Vaginal thrush

Polycystic ovary syndrome

Female sexual dysfunction

Diabetes is the ninth leading cause of death in women globally, causing 2.1 million deaths each year. Two out of every five women suffering from diabetes are of reproductive age. Women with diabetes have more difficulty conceiving and may have poor pregnancy outcomes.

Diabetes and Pregnancy

The affect of Diabetes, in a pregnancy, will not be great, if controlled properly. Women with diabetes should talk to their gynaecologists while planning to conceive so that they can control their blood sugar levels even before getting pregnant. Your gynaecologist will help you control and monitor your diabetes and blood sugar levels during pregnancy.

And, if you fail to get your blood sugar levels under control during pregnancy, you may experience severe risks:

Miscarriage

Premature delivery

Difficult delivery or cesarean section (C-section)

Birth defects

Having a large baby

Preeclampsia (high blood pressure usually with protein in the urine)

Low blood glucose in a newborn

Breathing problems in the newborn

Yellowing skin and eyes (jaundice) in a newborn

Worsening diabetic eye problems and kidney problems for the mother

Urinary or bladder infections

What is Gestational Diabetes?

When diabetes occurs in women during pregnancy, it is called gestational diabetes. It is usually diagnosed at the first week of pregnancy. Like in type 1 and type 2 diabetes, blood sugar levels become too high. When a woman is pregnant, more glucose is required to nourish the baby developing inside her womb. During this time, the body needs additional insulin, which is produced by the pancreas. In some women, the body does not produce enough insulin to meet this need, and blood sugar levels rise, resulting in gestational diabetes. 

Fortunately, for most women, gestational diabetes will go away once the baby is delivered. However, women who have had gestational diabetes are at increased risk of developing type-2 diabetes. Further, people suffering from PTSD are at higher risk and should consult their doctors immediately and those who are presently affected with Diabetes should consult for pre-conception consultation.

Risk Factors for Diabetes in Women

You are at risk for type-2 diabetes if you:

are overweight or obese

are older than 45

have a family history of diabetes (parent or sibling)

have had gestational diabetes

have had a baby with a birth weight of more than 9 pounds

have high blood pressure

have high cholesterol

have other health conditions that are linked to problems using insulin, such as PCOS

Diabetes Treatment Options

Medications

There are various medications you can take to control the symptoms of diabetes. These include:

Insulin therapy

Sulfonylureas like chlorpropamide, which increase pancreatic insulin secretion

Metformin (Glucophage), which reduces blood sugar

Lifestyle changes

A change in your diet and lifestyle can also help women control their diabetes

Exercise and maintain a healthy weight

Monitor your blood sugar

Eat a diet focused on fruits, vegetables, and whole grains

Strictly avoid smoking cigarettes

Alternative remedies

Women with diabetes can try other alternative remedies to treat the symptoms, such as 

Eat more broccoli, buckwheat, sage, peas, and fenugreek seeds

Take supplements like chromium or magnesium

Take plant supplements

But, always remember to consult with your doctor before trying any new treatment. Even if they are natural, they can intrude with your on-going treatment or medications. So, this World Diabetes Day, take a pledge towards healthy living... because your health is important to someone else!



type diabetes

Diabetes In Women - Because It's Your Right To A Healthy Future!

Top 5 things all diabetics must do

As you are aware, diabetes is an increasingly common problem not only in adults but with children and young people too. Preventing or delaying diabetes is possible with a few lifestyle changes. And for those who have been diagnosed with type-2 diabetes, changes in lifestyle can prove beneficial to keep it under control. This is important and should not be taken lightly as diabetes can lead to other serious health complications. There are few simple things which if done regularly can keep you safe and absolutely fine.

5 ways to combat diabetes.

1) exercise - do minimum 45 to 30 minutes of exercise like brisk walking (for people with heart ailments make sure that you have done stress test/tmt). Keep yourself physically active all the time this will help you in losing weight, controlling blood sugar, blood pressure, cholesterol. It will also improve insulin sensitivity in your body. 
2) high fiber diet - include high fiber foods like fruits, vegetables, leafy vegetables, beans, nuts, seeds, and whole grains, cinnamon, green tea in your diet. This will improve your blood sugar level and also reduce your risk of developing diabetes and helps you to lose weight. Do not get into fad diets and tv commercials as they are often misleading.
3) reduce stress - tension and worry releases certain chemicals (stress hormones) which can increase your blood sugar level. Try relaxation therapy like meditation, yoga, music and soundful sleep.
4) restrict intake of alcohol - alcohol increases body weight, triglyceride (cholesterol) level and blood pressure. They may make you unaware of symptoms of hypoglycemia (low blood sugar which may be dangerous). They are empty calorie with no nutritional value. Permissible limit is 2 drinks (60ml) a day for men and 1 drink (60ml) for women, it is also not advisable to smoke.
5) regular check-ups - make sure that you regularly check your blood sugar levels and modify treatment from your diabetologist doctor (if required.) your body and your friend/ relative / colleague's body are different, so is your need of medicine for diabetes as well. What works best for them may not be right for you. So it is my sincere request is to avoid any self medication as it can be dangerous. Regularly undergo screening for early detection of diabetes complications like eye, nerve, heart, foot, kidney.

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Top 5 Things All Diabetics Must Do

Diabetes is a condition where the blood sugar level rises in your body either due to less insulin level in the body or reduced sensitivity of the body to insulin. The foods you eat have a major role in controlling your blood sugar levels. You need to pick your foods wisely to prevent your blood sugar levels from spiking.


The various foods that you should be eating if you have diabetes are:

1. Dark chocolate: chocolate contains good amounts of flavonoids that help in improving insulin sensitivity and limits food cravings. It also reduces your chances of heart attack.

2. Blueberries: blueberries are rich in fiber that helps you in managing your blood sugar levels. They also contain anthocyanins that assist in regulating your blood sugar levels.

3. Fish: fish is rich in omega 3 fatty acids that reduce inflammation in the body, thus reducing your chances of heart problems. Fish is also a good source of protein that helps you in feeling fuller.

4. Olive oil: olive oil is rich in antioxidants that help in reducing your chances of heart diseases and diabetes.

5. Oranges: make sure you eat plenty of oranges as they are rich in vitamin c and they reduce the risk of diabetes. You may also opt for broccoli or strawberries.

The various foods you should avoid are:

1. White rice: white rice is a refined grain which, when consumed, tends to spike your blood sugar levels. You can instead opt for brown rice.

2. Bananas: banana may contain vitamins and minerals, but are also rich in carbohydrates. Instead, opt for fruits like berries that are not only rich in fiber and antioxidants, but also have a low glycemic index.

3. Sugary foods: the term sugary foods is used to describe foods such as pastries, cakes, and cookies. These foods are carbohydrate rich and do not contribute much in making the body healthy. Instead, replace them with natural foods such as chickpeas and peanuts.

4. Dried fruit: various dried fruits contain a high concentration of sugar, which happens due to the dehydration process by which they are formed. So replace them with fresh fruits such as guava and peaches to control your blood sugar levels.

Amongst all other dry fruits, almonds and walnuts can be had in moderation as they contain essential fatty acids and do not affect blood sugars.

Foods to Eat and Avoid When You Have Diabetes

Ayurveda, the traditional way of healing is known to be a crucial and effectual therapy for a lot of ailments. Since the primitive ages, mankind has been approaching Ayurveda for remedial purposes and in most instances have reaped fruitful results. Ayurveda seeks to heal diseases using natural herbs that are said to resonate well with the four elemental constituents of beings, i.e air, water, earth and fire. Ayurveda uses myriad herbs and natural ingredients in a unique proportion to impart physical as well as spiritual wellness. One of the most common and yet fairly formidable disease plaguing modern lives is diabetes, induced by imbalance in the blood sugar levels in the human body. 

Ayurveda recommends the use of a few select herbs to control and alleviate the blood sugar imbalance.

Gymnema Leaf: Indigenously called gurmar, Gymnema leaves regulate the insulin level in our body. It not only prevents absorption of sugar in the intestine, but also stimulates cell growth in the pancreas. As a consequence, the insulin levels in the body is maintained and the blood sugar problems get neutralized.
Cinnamon: Cinnamon is replete with polyphenols that trigger off a healthy count of insulin secretion. Cinnamon has other beneficial properties as well. Whether consumed as tea or sprinkled on food as a flavor, Cinnamon can be instrumental in combatting blood sugar imbalance.
Fenugreek seeds: A common find in most Indian kitchens, Fenugreek seeds are well known for their health advantages.  Its pungent sweet flavor adds to the taste of many dishes. But most importantly, fenugreek seeds extensively keep the blood sugar level in control. 
Basil Leaf: Basil leaves are one of the most commonly used natural remedies for a wide range of diseases. The basil extracts are used in various food items and are extremely effective in curbing the excessive presence of blood sugar in the body. In general as well, basil leaves regulate the metabolism to a large extent.
Coccinia Indica: This herb protects the vital organs from any damage caused due to diabetes. It stabilizes the breakdown of starch in the body.
Azadirachta Indica: Common known as Neem, this herb is perhaps an indomitable medicine for increasing glucose tolerance. Neem is also used in allopathic medication on account of its various healing qualities.

Ayurveda and Blood Sugar Imbalance

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