Strength Training and Diabetes

People with diabetes often wonder whether strength training is safe for them. The answer is YES! Strength training is one of the best things you can do for your body, especially if you suffer from diabetes. Training not only helps you to lose weight, reduces the risk of a heart disease, and improves your overall health, but it also helps your body to respond better to insulin, and improve the way it uses blood sugar. Let us see then how strength training should be performed correctly if you suffer from diabetes.

How Hard You Should Exercise

While your goal should always be to train hard enough to advance your strength and endurance, you should not push yourself too far. Whether you are a beginner or returning to exercise after some long period, aim for 40-60% of your heart rate, and after you progress raise that number to 60-80%. Your training sessions should last somewhere between 30 and 60 minutes, but take into consideration that you should always spare at least 5 minutes for warm up. Do 8-12 reps in each set, and adjust weights and the number of sets according to your current fitness level as the time goes by.

Using  Supplements

Of course, once your workout routine becomes more intense, or you simply feel that you are not progressing fast enough, you may consider using Amino Z supplements. You can do no harm by taking creatine as pre-workout and protein as post-workout supplement, but you should always check ingredients and consult your physician before consumption.5892987840_1c84161716_o

Which Exercises You Should Do

The choice of your routine will depend on your motivation (losing fat and becoming buff are two different things require drastically different approaches), but here are few exercises that will get you started regardless of your end goals:

 

  • Curls – Hold a dumbbell in each hand, palms facing up, and then curl up your arms to bring the weights to your shoulders.
  • Chair Dips – Sit at the edge of a sturdy chair, hold the edge with your palms, walk your feet forward, and slowly bend your elbows to lower your body.
  • Wall squats – Place your back against the wall, and then bend your knees until you are in a sitting position. Hold for few seconds and then go back to standing.

 

Additional Tips

Focus on regularity rather than intensity and do your best to exercise at the same time of the day to make training a part of your daily routine. Minimise the risk of hypoglycemia with meals – one 2 hours prior and one immediately after the exercise – stay hydrated, and start with lighter weights. They will not increase your blood pressure as much as some heavier loads.

Finally, we should mention one more very important thing – If you have type 1 diabetes (your blood glucose level is greater than 250mg/dl), you should skip strength training altogether. If that level is greater than 300mg/dl avoid any kind of resistance training without a prior consultation with your doctor.

Strength Training and Diabetes Jan27

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Focus on Diabetes

Diabetes, to most people, is a bad, scary word. Diabetes conjures up images of sick people who need to obsess over food and put themselves in harm’s way on a regular basis. To this line of thought, diabetes is life sentence, and bad consequence of decades’ worth of bad eating and sloppy living, however what if we changed our focus on this type of thinking.

Does it have more to do with shame and guilt than with reality? Will type 2 diabetes really ruin you life? Read on to find out how, to many people, diabetes is a life saver rather than the kiss of death

Diabetes Will Encourage You to Focus on Nutrition.

When you develop diabetes, you will need to focus on what you eat, and you’ll need to keep in mind the ways in which what you eat affects your entire body. This may have have unexpected benefits.

 

Keeping your nutrition in mind when you plan, fix, and eat meals will leave you a healthier person in ways far beyond the ones related to your diabetes. If you speak to dietitians frequently, you’ll notice some patterns in their recommendations: don’t overeat; make sure you’re getting plenty of fruits, vegetables, and whole grains; avoid processed food and saturated fats; and get lots of exercise. The reason dietitians recommend these strategies is so many health situations is that these guidelines will benefit every part of your health.

 

So when you focus on your diabetes when planning your diet, you’ll be helping more than just your blood sugars. A diabetes friendly diet will help your heart, your energy levels, your brain, and much more.

Diabetes Will Help You Focus Your Routines

Diabetes will help you stay focused. Having to make decisions all the time is tiring. Before diabetes, you probably wasted time thinking about what to eat, when to exercise, and how to organize your life. You probably flip-flopped back and forth about how to run your life, how healthy you wanted to be, and how much effort you wanted to spend taking care of yourself.

 

Diabetes changes all that. When your doctor tells you that you need to cut out refined sugars and processed foods, to incorporate more exercise into your routine, and always maintain focus on what’s good for your body, you know for certain what you need to do. Many diabetes patients credit the disease with giving them purpose in life. When you have a clear problem, you have a clear goal.

Diabetes Will Give You Things to Think About

Despite all of its drawbacks, diabetes is interesting. When you develop the disease, you’ll have a lot to think about. When you research your condition, you’ll learn about many things: your blood, your diet, and your digestion. And you’ll have concrete examples of all of these things to look at everyday—eating certain foods will lead to higher numbers in your blood sugar charting, and you’ll be able to observe patterns. These are all fascinating topics which lead to a strange conclusion: having diabetes is intellectually stimulating.    

Diabetes : Cure or Conspiracy?

To some people, diabetes can be a fated nemesis that will remain for life. Most people might be unaware that diabetes can also be inherited. Medical history from other family members are certainly risk factors, but lifestyle is the ultimate determinant. Diabetes has restricted many people from having their favorite foods at their own chosen times, and that alone is a reason why diabetes is such an ill-fated ailment. Possible health complications only make living with these disease worse. With that in mind, it may be obvious to ask if there is truly no cure for diabetes. Could it be that there is a pharmaceutical conspiracy at a global level manipulating people’s sufferings as they please for financial gain?

 

Price of Medicine

 

Like most ailments, it does not come cheap. Having the need to control and maintain your diet can sometimes involve insulin, oral agents and injectable medications that can be quite costly, especially for such extended periods of time. For those with diabetes, the equipment needed varies depending on the type of diabetes. For type 2, which is a more severe variation, monitors and test strips are necessary. With so many millions of Americans suffering from this, pharmaceutical companies are definitely making a huge profit selling medication and equipment to treat it.

 

Conspiracy Theories vs Cure for Diabetes

 

There are scientists who claim to have discovered the cure to diabetes only to be silenced by big corporations. This is done by not allowing for the proper research to be conducted, as well as not allowing it to go past the laboratory phase. Rumors abound, but no cure is to be found. Documentaries have been produced stating this same claim, however, no one really knows if it is a true account or an attempt at attention and publicity. Others claim that they have found ‘miracle cures’. Unfortunately, most of these claims have no scientific basis. Although those are just claims, there really is a new breakthrough pill that is showing promise in research. It consists of probiotic bacteria that is thought to shift glucose levels in the pancreas. This bacteria was engineered to secrete a peptide that may release insulin as a response to food. Scientists hope to be able to bring it to market as soon as it is deemed safe and effective. It is believed to cure both types of diabetes.

 

Healthy lifestyle

 

Although many conspiracies that there is a cure for diabetes exist, no one to date has been able to prove said claims. Until then, there is nothing that can beat a healthy lifestyle.  Keep in mind that diabetes can still be overcome. Diabetes is mainly affected by your blood sugar level. Though it may seem easier than most may think, avoiding sugar in your everyday diet is not something that can easily be done without dedication and resolve. Sticking to home-cooked foods helps, as well as keeping track of your diet and blood sugar levels. With resolute, will, and effort when adhering to a healthy lifestyle and diet can help you live a long and healthy life.

5 Tasty Snacks for Diabetics

Diabetes can make snacking a guilt-ridden, nerve-wracking experience. Society provides us with an array of sugary, carb-saturated quick fixes for our mid-afternoon or late-night cravings. For diabetics, these constantly available treats—cookies, crackers, soda pops, and the like—can seem like the only options. And those options don’t look good. Your average supermarket snack will force your blood sugars to spike and your health to plummet.

 

Luckily, though, there’s a variety of healthy snacks just as vast and tasty as anything the neighborhood donut shop has to offer. By focusing on nutrition and taste, you can ensure long-lasting, body-boosting results.

Grapes and Cheese

This one may come as a surprise to some people. Grapes are relatively highly caloric and sugary, and cheese is relatively high in fat. Shouldn’t that make this a nasty decadent cocktail for someone with diabetes? Not so, say many dieticians. The reason is this: when you have diabetes, your blood sugar will spike when it gets filled with unadulterated sugar. But combining that sugar with proteins and fats will help your body digest carbs at an efficient pace. Grapes will give you a good burst of energy, while the protein and fat in the cheese will help your body process that energy at a reasonable pace.

Carrot Sticks

The nutritional benefits of carrots are well established. Ask ten people to suggest a healthy food, and chances are most of them will say carrot before you’ve even finished asking the question. And the reputation is much-deserved. Carrots are one of the most nutritious things you can eat. And unlike that pack of crackers, carrots will actually fill up for more than twenty minutes. If you’re not used to plain carrots, don’t worry—there are plenty of ways to get used to them. Cook them, or dip them a little ranch dressing.

Walnuts

Walnuts are low in carbohydrates, which will keep your blood sugars happy. What’s more, walnuts are high in good fats and protein. This non-carb energy bomb will keep you full and satisfied; your glucose will stay balanced. It should be noted, however, that the fat content of walnuts could get you in trouble. Walnuts are packed with the so-called good fats—polyunsaturated and monounsaturated—and are not nearly as detrimental to your health as other fatty snacks, but they’ll still bulk you up if you overindulge.

Low Sugar Yogurt

Like many of the other products listed, yogurts tend to be packed with protein, ensuring that sugars get processed at decent rate and helping to stabilize your blood sugar. There’s a catch with yogurts, though, and that catch is this: many of them are absolutely loaded with sugars. As a diabetic, you’re already aware of the dangers of high sugar. Lots of yogurts brag about being low-fat, but the real thing you should watch for is low-sugar. Keep an eye on your labels, and you’ll have a delicious, high protein snack in yogurt.

Popcorn

Like yogurt, this one doesn’t always apply. To keep popcorn at acceptable levels, you’ve got do ti right: air pop it, leave the butter and salt out, etc. And even at its best, popcorn has moderate levels of carbohydrate. Furthermore, popcorn’s benefits are more related to what it doesn’t have than to what it does have; frankly, popcorn’s reputation is based on its lack of bad things, not the presence of dense nutrients. Watch your carb points, and use popcorn as a treat.    

  

Should Restaurants Offer Diabetic Friendly Menus?

In a survey done in the year 2014, around 9.3% of the population was suffering from diabetes. That is about 29.1 million Americans. The most inconvenient thing about being diabetic is keeping track of everything that is consumed. This makes it difficult to “eat out” at a favorite restaurant. Most restaurants do not take into consideration any of the needs or preferences of the 29 million diabetics that visit their establishments. Generally, most of the restaurants are for non-diabetic individuals who do not have to manage and check what they eat. These establishments do not bother much about cooking food or preparing menu items that are diabetic-friendly.

Wait Times

Restaurants serving food to individuals with diabetes should keep in mind that the patients with a high (or low) glucose levels need to eat on time. Individuals that are diabetics likely take insulin injections or tablets, and within a certain time, they need to eat. Restaurants should understand this and should provide services accordingly. Restaurants should also be mindful of not keeping patrons waiting for too long. There should also be emergency medical kits in case anyone falls sick in the establishment.

Menu Redesign

Experienced chefs should redesign menus that are appropriate for consumption for those that suffer from diabetes. They should know and report on the menu the amount of sugar and salt that is in the food. Moreover, they should know and disclose which starchy items that may be included in meals. Menus should be more transparent and disclose exactly what is in their food. For many Americans, this is a crucial determinant in keeping their sugar levels in control.

Diabetic-Friendly Options

Restaurants should also provide diabetic-friendly options in their menus. Having diabetes does not mean eating having to eat tasteless or bland foods. Those with diabetes need to know that they have a high range of options too. With the increase in diabetes across the nations, our restaurants should be doing more to provide meals that everyone can enjoy, while still being healthy.

Choosing a Restaurant

There are certain important things that the diabetics should also remember while choosing to eat out:

  • They need to find out whether the restaurants they are visiting offer diabetic-friendly options. Research the restaurant and their menu beforehand.
  • They should not accept just anything that is available in the menu. They should be particular about the menus they are choosing.
  • They should not feel awkward letting the waiter know about food preparation preferences. It is very important to watch what you eat.
  • Be mindful about portion control.
  • Avoid the extras, and ask for substitutes when necessary.

Having diabetes has become a social problem and social responsibility. We all must work together to have a healthier nation. Restaurants can opt to include healthier options, but we have to opt to pick those healthy options. That is our personal responsibility. We all deserve to be healthy. That starts at the table.

Do you suffer from diabetes? How do you choose a restaurant?