Controlling Diabetes with Diet

The Diabetics Guide ..... one womans quest to reverse the damaging effects of Diabetes, it's helped my battle and thousands of others.

I'm not here to attack any drug in particular or any company by name. But I'm constantly amazed that no one is talking about beating diabetes simply by making some easy alterations to the foods you're already eating.

No one ever talks about "beating diabetes", everyone seems to be content with finding ways to "control diabetes" or "live with diabetes". And for good reason.

Listen, if somebody showed you how to beat diabetes they wouldn't make very much money off of you. But if somebody invents a pill or a shot that helps you live with diabetes they'll get your money week-after-week, month-after-month, year-after-year until the day you die.

In fact, there's a saying in the industry that Cures Kill Profits!

I don't know about you, but I don't want to have to depend on some big drug company to keep me alive and comfortable just so I can give them more of my hard-earned money every month.

I'd much rather take control of my own health and find a way to banish diabetes. If you feel the same way, then I have a special offer for you.

You see, I used my husband as a guinea pig to discover what works in the fight against diabetes%u2026 and what doesn't.

After banishing his diabetes for good, I wrote down the exact step-by-step plan we used to fight diabetes and win.

And now I'm making this plan available to you.... The Diabetics Guide

DIABETES AND EXERCISE
The problem
Every year one per cent of Australians develop diabetes (275 people per day). In fact, according to the 2005 AusDiab (Australian Diabetes, Obesity and Lifestyle study) report, 7.4 per cent of Australians over the age of 25 had diabetes, which is one of the highest rates for a Western nation, and a further 16 per cent of adults have 'pre-diabetes' which, if unrecognised can develop into diabetes.
Exercise to prevent diabetes
The main risk factors for developing diabetes are obesity, dyslipidemia (high LDL-cholesterol, low HDL-cholesterol) and a sedentary lifestyle. The American Diabetes Association (ADA) has released information confirming that a great deal of evidence indicates that physical activity may help prevent or delay diabetes.
Prescribing exercise for diabetes
Both aerobic and resistance training is fundamental in maintaining good health and preventing complications in diabetes.
Aerobic exercises
Regular aerobic exercise in diabetic patients has been shown to improve, not only blood glucose levels (BGL), but lipids, cholesterol, blood pressure and resting heart rate and body composition. The current guidelines are to undertake moderate intensity aerobic exercise for at least 30 minutes on most if not all days of the week with no more than 72 hours between sessions. If weight loss is desired, the sessions should be of 60-minute duration. As with any new program, start at a low intensity and gradually increase in both duration and intensity.
Moderate intensity is when the heart rate is 50 to 70 per cent of maximal. Using a perceived exertion rating the rate is 12 to 13 out of a 20 point rating, where 20 is maximal or near impossible, and 8 being very light exercise. If the moderate intensity is difficult to maintain for the duration of the session then interval training is an option.
Resistance training
In resistance training the musculoskeletal system works against an opposing force such as gravity or an added weight. This has shown to improve BGL, insulin resistance, weight gain, maintenance of lean body mass, strength, balance and functional capabilities. Especially recommended for obese individuals, those with mobility or balance impairment and for those with peripheral vascular complications.
The current guidelines on resistance training recommends two to three times a week, in conjunction with aerobic training for best results. Heavy resistance have the greatest impact on BGL. Recent evidence shows that heavy resistance training with adequate supervision is safe. Heavy resistance targeting all major muscle groups should be included and consist of heavy loads lifted eight to ten times, progressing to two to three sets of each exercise. While there are no set rules, one to two minute break between sets will result in better strength benefits. The load should limit the reps to eight to ten each set (eight to ten repetitions maximum strength). For those with long standing diabetes, moderate weight training with light weights and high repetitions can be used. Regardless of the intensity it is imperative that good exercise technique is maintained to prevent injuries and maximise benefits.
Special consideration: Low glucose level or hypoglycaemia ('hypo')
Exercise can potentially cause a hypo in those who use insulin or other blood sugar lowering medication. In order to avoid this the dose of the medication and carbohydrate intake should be adjusted prior to exercise. The response of blood glucose to exercise depends on the individual, exercise intensity and the duration. As a rough guide extra carbohydrates should be consumed if exercise duration is more than 30 minutes or if BGL before exercise is less than 5.6 mmol/L. A hypo caused by exercise can occur during, immediately after or several hours after exercise. Therefore regular blood sugar monitoring is recommended during and after exercise to establish a pattern. This will help adjust the dose of insulin or other hypoglycaemic drugs and carbohydrate intake prior to the next session.
The ADA also recommends a proper warm-up and cool-down. A warm-up should consist of 5-10 minutes of aerobic activity (walking, cycling) at low intensity. This will prepare skeletal muscles, heart and lungs for a progressive increase in exercise intensity. Gentle stretching for 5 to 10 minutes can be done after the warm-up. The cool-down should be of equal duration and aimed to bring the heart rate back to resting level.
As with any exercise program it is important to maintain hydration before, during and after to compensate for losses. Prior to undertaking any exercise program, a thorough medical evaluation including an ECG, peripheral vascular and nervous system examination, ophthalmology and kidney function assessment are important especially in diabetics.
Article by Devika Thomas, BSc (Hons) MBBS MSurg MAACB Devika is a member of the Australasian Association of Clinical Biochemists and is a Certified Clinical Densitometrist. Her area of interest is musculoskeletal and preventative medicine, including osteoporosis,