The Diabetic Menu and Exercise to Control Weight
May 7th, 2010 by sandalwood
Food and Exercise in the Control of Blood Sugar Levels
The primary objective of this website, Diabetic Menu Guide, is to discuss the various factors involved in constructing a diabetic menu that will help control the diabetic condition but can also meet the personal tastes and preferences of an individual. Inevitably some foods may have to be avoided and some may need to be limited in portion size.
Most diabetics, like most Americans, are overweight, do not exercise enough and eat foods that contribute to adding even more weight. And when we say weight we really mean body fat. When this is the situation, the diabetic is likely to have high cholesterol levels and face increased risks of developing high blood pressure and cardiovascular complications as well as other complications that are often associated with uncontrolled diabetes.
The articles on this website are mainly about the food factors that make up the various types of diabetic menus and dietary approaches that can help manage blood sugar levels. But we cannot ignore the other two main factors in the fight to control diabetes, namely the need to lose weight and to include increased physical activity into our lives. I say “we”, because I am a diabetic too and I recognize the difficulties faced by fellow diabetics who encounter problems in dealing with the condition.
The two factors, weight and activity are connected, so how can activity help us lose weight?
Being overweight is probably due to the consumption of more food calories than the body needs to stay healthy, so eat less or increase physical activity, or both, to shed some weight. Also, eat the right types of food, and avoid the fats and sugary food items, your diabetic menu should specify that.
A good exercise program can bring other benefits in addition to weight loss. Exercise can improve circulation and many diabetics suffer from circulation and nerve problems, referred to as neuropathies. It can also help lower blood pressure and reduce the cardio and stroke risks, relieve stress, improve sleep, and generally gain a sense of being well compared with that of being overweight.
An exercise routine needs to follow a fairly regular schedule that fits in exercise each day or every other day, but a minimum of five 30 to 40 minute sessions each week. It is not a casual activity, to get the benefits takes exertion, but not to the degree that you become exhausted although you may be breathing harder and beginning to perspire a little, just don’t overdo it, what I am conveying here are the generalities, when you become involved in exercising you should be speaking to someone who can provide professional guidance and perhaps you could also check the local library for information or instruction manuals.
Important caution:
Before beginning an exercise program, consult your doctor to obtain approval of what you intend to do. The doctor may specify guidelines to be followed. Everyone with diabetes must be under the care of a doctor.
Beginning an exercise program:
1. Start off gradually and build slowly to a sustainable level of exertion, weight lost in doing so is more likely to stay off whereas weight lost too quickly will probably soon return. The body has to have time to adjust and it will do so when given sufficient time. This is where professional advice can be helpful, it is not just what you do but how you do it.
2. The purpose is to burn off excess calories – but don’t then go and eat too much and add the calories back. Exercise can vary and may include the traditional simple forms of walking, bicycling, or swimming, or they can be the types of exercise that require special equipment that require membership in a health club or exercise gym. There are many of those available and they often have qualified trainers on staff to supervise your weight loss program. Very beneficial.
There is also special equipment that can be used in your own home. Items such as individual weights for basic weight exercising and building muscle strength, highly recommended. There are special exercise balls, often used by physiotherapists to help strengthen the back and other muscles. Exercise balls are available in several sizes and if needed, burst resistant balls can be obtained.
There are also the old favorites, the stationary exercise bike and the treadmill, both very good especially for building stamina. Check here for information on the electric treadmill. There are several advantages to having a mini-gym with such equipment at home, it can be used any time you are ready and when your personal workout is over your shower and fresh clothing is close by, and your favorite comfortable chair or sofa – if needed!
You can also get used to walking up a few flights of stairs, or walking a block or two instead of driving to the door of your destination. And if the opportunity presents itself, take a walk in the park, recent announcements on research from several universities claim that studies show that there are mental health benefits from walking in the park.
In summary
The objective is to achieve acceptable blood sugar levels that minimize the risks of developing any of the more serious diabetic complications for which the disease is the leading cause in America today. Complications such as kidney disease, eye diseases that lead to blindness, circulatory disorders that require lower limb amputations, a shortened lifespan, and death from cardiovascular disease.
Diet, weight, and exercise, the solution to blood sugar control
It is essential to follow a good dietary approach, construct a diabetic menu that incorporates the right type of foods in the right ratios of proteins, carbohydrates, and fats. There is also a need to shed excess pounds to get down to a healthy weight and to do so will probably require an exercise component that is appropriate for your general health conditions and age. The possible results are worth the effort.
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