Exercise, diet vital to diabetes control
November 17, 2004
By Rachel Robertz Oppitz
Exercise and nutrition are key in the prevention and management of the epidemic that is sweeping our nation: diabetes mellitus type II (DM II).
DM II was once a disease associated with the elderly and overweight. Now it affects people of all ages - children as young as 4, and 10 percent of people with DM II are not overweight.
Sixteen million Americans are estimated to have DM II, and one-third of these cases are believed to be undiagnosed, according to the American Diabetes Association. This phenomenon can be attributed to the fast-paced lifestyle where people do not have the time nor the knowledge to make healthy food selections.
The multitude of processed and refined food choices, along with the excessive consumption of sugar, is the culprit.
Here is how it works: Glucose stimulates the pancreas to release insulin. Insulin binds to insulin receptors on the cell membrane surface and causes the uptake of glucose into the cell membrane surface, which thereby allows glucose transport into the cell.
Grains such as bread, pasta and rice are complex carbohydrates, which are simply long chains of glucose molecules. These long chains begin to break into short chains of glucose as soon as we start to chew. They become pure glucose molecules in the digestive system faster than table sugar (sucrose). This causes a rapid rise in blood glucose, which stimulates the pancreas to release large amounts of insulin in the blood stream.
The elevated insulin signals our fat tissue to take in glucose and convert it to fat for storage. This explains why a diet high in grains and cereals causes humans to put on weight.
Consequently, many Americans have elevated insulin levels and insulin resistance.
The good news is that insulin levels can be lowered through dietary modification and exercise.
A diabetic should eat a diet containing high-quality fats such as coconut and coconut oil, avocado, olive oil, nuts and seeds, and organic butter - and avoid all trans-fatty acids. He will also benefit from organic poultry and eggs, grass-fed red meat, wild game and fish.
Lastly, a diabetic must consume their carbohydrates in the form of non-starchy vegetables such as celery, collards, kale, fennel, leeks, lettuce, tomato, peppers, cauliflower, broccoli, cabbage, brussel sprouts, onions, garlic, artichokes, asparagus, green beans, cucumbers and sprouts.
Fruit intake should be limited to grapefruit, cranberries, blueberries and green apples.
Above all, sugar must be avoided in all of its insidious forms (high-fructose corn syrup, glucose, rice syrup, honey, maple syrup, etc.)
The second ingredient for successful prevention and management of diabetes is regular and frequent exercise.
Exercise works by increasing the sensitivity of insulin
receptors so the insulin that is present works much
more effectively. The three parameters involved in exercise
are length of time, frequency and intensity. Those who
wish to lower insulin levels and lose
weight should exercise one hour each day.
Exercise should include weight-bearing and aerobic activity. Once a healthy weight is achieved and insulin levels are in an optimal range, exercise may be reduced to a few times per week. Exercise hard enough so that it is difficult to talk to someone next to you.
Exercise is just as powerful as nutrition in the prevention and elimination of this disease.
The ultimate goal in preventing and treating type II diabetes mellitus is to lower insulin levels because once insulin levels are stabilized, blood sugar commonly falls into normal range. Even modest alterations in lifestyle have a clear benefit.
Source:www.billingsgazette.com
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