A Guide For Type 2 Diabetes
By: Audrey Cannon
Introduction to Type 2 Diabetes
Diabetes and Its Effect on the Human Body
In a patient without diabetes, their body is able to process sugar (glucose) correctly. A human’s cells need energy so in order to create ATP, the type of energy our body is fueled with, the cells need to obtain glucose in order to make ATP. Insulin, a hormone secreted by the pancreas, acts as the key in this situation. The insulin “unlocks” the cell by fitting perfectly in an insulin receptor on the outermost layer of the cell called the cell membrane. The insulin, once it fits perfectly into the insulin receptor, opens the glucose “door”, or glucose transport proteins, so that the glucose (sugar) may enter the cell and be used to create energy. However, someone like you who has type 2 diabetes, is not able to process sugar (glucose) correctly. In a patient with Type 1 Diabetes their pancreas doesn't secrete any insulin whatsoever, but in a patient with Type 2 diabetes, their pancreas secretes insulin that is unrecognizable to the cell, or does not fit the cell’s insulin receptor. Due to the insulin’s inability to fit the insulin cell receptor, the glucose cannot enter the cell which leads to a buildup of glucose in the blood.
Exercise Plan for Type 2 Diabetes
-Jogging or Walking
Also, if you are a person who loves to socialize or someone who needs a friend to keep them company, I recommend finding an exercise partner and doing whatever makes you comfortable while still making sure that you are strictly following the exercise and nutrition plan! According to Beachbody Fitness Coach Velani Cannon, several at-home exercise programs distributed by the company Beachbody serve as fun ways to exercise.
-Cize: Cize is a Beachbody exercise program where success can be achieved solely through dancing! Each workout video, led by the famous fitness trainer/motivator Sean T., contains step-by-step choreography to some of your favorite songs! So focused on mastering your favorite moves, you won't even realize it's a workout!
-PiYo: PiYo, short for pilates yoga, is an Beachbody exercise program led by Chalene Johnson. PiYo consists of exercises that contain the stretching and inner strength associated with yoga and pilates, but defines your body without having to endure through a high intensity workout.
By staying fit and active, your diabetes can be controlled due to
- Lower blood glucose levels
- Lower blood pressure
- Better cholesterol levels
- An improved ability to use insulin
- Decreased risk of stroke
- Decreased risk of heart disease
- Stronger bones
- Less chance of falling
- Easier weight loss
- Less body fat
- and More energy
Who wouldn't want these results?! Find a type of exercising that makes you happy and gives you the results that you want!
-Apples: According to The Harvard School of Public Health, those who reportedly ate five or more apples a week had a 23 percent lower risk of further developing their type 2 diabetes.
-Asparagus: Asparagus is high in an antioxidant called glutathione, which is known to help ease the effects of diabetes, heart disease, and cancer.
-Avocados: Avocados are known for their heart-healthy monounsaturated fat content and just like apples, they can help lower the risk of further developing type to diabetes.
-Beans: Beans are high in fiber, a good source of protein, and in a 2012 study it was found that a cup of beans resulted in better blood sugar control.
-Blueberries: Blueberries have been found to balance blood sugar levels and they are high in fiber.
-Broccoli: Broccoli is high in vitamin C and the antioxidant beta-carotene which the body uses to create vitamin A.
-Carrots: Carrots are high in vitamin A and contain trace amounts of carbohydrates.
-Cranberries: Cranberries are high in antioxidants and are known to reduce the risk of heart disease by reducing LDL (bad) cholesterol.
-Fish: Fish such as tuna and salmon are low in unhealthy saturated fats and cholesterol, plus they provide a good source of omega-3 fatty acids
-Kale: Kale contains many of the main nutrients such as vitamin A and Zinc.
-Nuts: Nuts contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and many other beneficial nutrients.
-Oatmeal: Oatmeal is a great way to start of your day with fiber, without the enormous amounts of sugar that come in other carbohydrate breakfast foods like cereal and pop-tarts.
-Quinoa: Quinoa is a grain that contains large amounts of iron, fiber, and can help prevent blood sugar spikes and stave off hunger.
These foods and many more can help to make your diabetes more manageable! Just because you have diabetes does not mean that you cannot consume tasty foods. You just have to make sure that the food you are eating is beneficial to you and does not contain large amounts of sugar.
The Purpose of Blood Sugar Monitoring and Adjustment
Some of you are probably having the following questions:
- "How high can our blood sugar level go?".
- "How regularly should I be checking my blood sugar levels?"
- "What if my blood sugar levels rise too high?"
If your blood sugar levels run high I recommend going on a short walk for about 30-60 minutes. However, if you want a cost-free way in order to decrease the risk of this happening again, just make sure you are watching your consumption of carbohydrates in the first place!
By following these simple guidelines, your body can receive the proper nutrients it needs without all the nasty side effects!
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