10 Fitness tips to keep diabetes at bay
Exercise has several benefits for anyone and everyone who has to deal with diabetes. If you are generally someone with type 2 diabetes, then you have to make sure that exercise is your best bet as it helps you to maintain the ideal weight while reducing the risk of acquiring any heart disease. It can also help to promote better blood sugar control levels. People dealing with type 1 diabetes can also benefit from consistently exercising. However, if you are dealing with this type of diabetes, you should make sure to monitor your blood sugar levels daily. If you seem to have type 2 diabetes, then there’s a very low risk of dealing with low blood sugars when regularly exercising. Either way, exercise is greatly beneficial as long as you take the adequate and appropriate precautions while doing so. While you may not be too excited to exercise or you may just be generally concerned about your blood sugar levels, either way it is best that you don’t give up. You can always find an exercise program that should work for you. Your doctor can also help with helping you choose the appropriate set of activities and determine your blood sugar targets to ensure that you pursue your exercise safely.
These fitness ideas can definitely help with fat reduction, muscle mass expansion, improved overall balance, and reduce stress — and may even reduce your need for injectable insulin.
If you don’t particularly follow a set exercise routine, then you can start by walking. All you need is a pair of walking shoes and a place to walk. Walking is the only form of exercise that is probably highly prescribed among other sets of activities for people who are dealing with type 2 diabetes. Walking when done at a quicker rate for about and around 30 minutes per day for at least five days in a week can help you reach the results that you will be aiming for.
Tai chi is definitely an ancient Chinese tradition that involves participants within a flowing series of movements that are performed in a slow and steady way accompanied by deep breaths. Tai chi is also ideal for those with diabetes as it is a great fitness regime particularly for stress reduction. Tai chi aims at improving the overall balance, posture and can correct nerve related issues that can result in nerve damage reduction and in maintaining blood sugar levels.
Weight training is aimed at building your overall muscle mass, but is an important component in the exercise regime for those dealing with type 2 diabetes. Because when you tend to lose your muscle mass, it becomes a lot more difficult in regulating your blood sugar. It is advisable to plan for any specific form of resistance exercise for at least twice in a week. Following that you can choose to add it into your regular regime for the entire week without having to compromise on the quality of your workout and making sure you don’t overdo it in the week. Some of the exercises that you can choose to include within the program can range from free weights, machine exercises and resistance bands. Go ahead and focus on achieving at least two to three sets of 8 to 12 reps for all of either of the said exercises for the best results.
Almost like Tai chi, research is said to show excellent results if you are dealing with diabetes. Yoga can greatly handle and regulate your stress levels and then manage the entire condition. It is obvious when your stress levels tend to go higher, your blood sugar levels tend to peak as well. One of the biggest advantages of practicing yoga is that it is an exercise that you can do as and when you like as well as how often as you like.
Swimming is another excellent form of aerobic exercise which is often ideal for those dealing with type 2 diabetes because it doesn’t put much pressure on your joints. Type 2 diabetes is often associated with complications such as foot complications. To ensure that you can deal with the issue, you can go ahead and purchase a pair of water shoes that will help you to protect your feet while in the pool.
Consuming a lot of salt can greatly increase your risk of potentially acquiring high blood pressure, which will in turn increase the overall risk of possible heart diseases and even a stroke. By trying to limit or restrict your salt intake to a maximum of one teaspoonful for a day. It cannot be ignored that lots of pre-packaged foods already come with a huge splash of salt even while it is being sold so it is advisable to check the entire food label and choose those items that are packaged with less salt. By organically cooking your meals from scratch we will help you to keep a closer eye on the amount of salt you are planning to intake.
It is always best to stay away from unconventional and unrealistic fad-diets. Certain low-carb diets that are being popularly advertised all around are said to provide instant results at first and can even compromise with your health by messing up the structural balance of all the nutrients present in your body. It is always best to consult your doctor or a nutritionist about when you require to check your body is tackling diabetes and not take matters at hand with drastically changing what you are consuming.
It is always recommended that you stay hydrated not just to beat diabetes but to curb other diseases and health issues as well. By consuming water in plenty, we will feel a lesser urge to reach out for other unhealthier options like sodas and liquids with artificial ingredients. Water has the potential to keep your body energetic which is essentially the requirement for insulin production. Apart from drinking tons of water, remember to consume fiber-rich foods which help with improving your gut health and managing weight. This combination will help prevent insulin spikes and keep your blood sugar regulated
Alcohol is always accounted to be very high in calories which will not go with the intention to lose weight or manage your sugar levels as they can greatly spike them in the contrary. But if you must drink to socialize then try and limit it to a maximum of 14 units within a week. But remember to spread it out so that you can avoid binge drinking and even go on several days without consuming alcohol. For those who are taking insulin injections or are on diabetes medications, it’s always best to avoid drinking on an empty stomach.
If you are looking to manage your weight or want to keep your diabetes and blood sugars in check, then make sure that you don’t indulge in large and oversized meals. By eating too much at one can actually cause sugar spikes as well as a rise in your insulin levels. By accumulating a lot of excess fat through binge eating or excess consumption you are further increasing your body’s resistance towards insulin. It is also noteworthy that type 2 diabetes is if not mostly but generally caused due to being overweight.
In order to deal with both types of diabetes, you can stabilize your health with health supplements and the best diabetic supplements in the market. If you are looking to include diabetic supplements to your regular diet then look no further than Natxtra. Natxtra has a wide list of health and wellness supplements that will allow you to be able to eat healthily and support your health requirements. All our health and wellness supplements are naturally sourced and are 100% vegan and gluten-free. With a wide range of the best diabetic supplements, the capsules are proven to be immensely effective at controlling the blood sugar levels. They can be internationally shipped and are accessible to all ages. Go ahead and beat diabetes with regular exercise and our wide range of supplements from Natxtra.