Sit Less to Reduce Diabetes Risk
How important is physical activity to preventing diabetes? Little lifestyle changes can contribute to healthier lifestyles. Current guidelines recommend that people who are at risk of diabetes should get at least 150 minutes of moderate to vigorous exercise each week. However, new studies show that even if people get up and move a little that already helps to reduce the risks.
Read article from Diabetes Management
Twenty minutes of exercise cuts kids’ diabetes risk
A new study has confirmed that just 20 minutes of daily aerobic exercise significantly cuts a child’s risk of developing diabetes, across genders and race, with more exercise being even better. Interestingly, the 13-week study did not have the 222 overweight, inactive participants change their diets.
With one-third of American elementary school children overweight, school-based activity programs make sense as schools are where kids spend much of their time. By ensuring physical activities are fun, with effort rewarded rather than performance, drop-out rates should be low. The health benefits of exercise extend to improved brain function as well weight loss and decreased risk of diabetes, with studies showing high levels of cognition and math skills in children who exercise.
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Timing exercise and meal planning
Research shows that timing of exercise relative to meal ingestion influences substrate balance and metabolic responses. Dr. Colberg in her article in the Diabetes in Control advises people with diabetes to eat something before exercising. The usual response for anyone with diabetes who exercises before eating breakfast is an increase in blood glucose levels.
The study published in the British Journal of Nutrition only had a sample of 10 men, so some feel there could be more research completed about the topic.
* Eat a meal or snack every four to five hours.
* At all meals and snacks, combine a small to moderate amount of high-quality carbohydrates (vegetables, fruit, whole grains, beans/lentils) with a dose of lean protein from foods like skinless turkey or chicken, egg whites, seafood, low-fat dairy, or beans/lentils (beans and lentils count as both a carb and a protein).
Read article from Diabetes in Control
“Effects of exercise before or after meal ingestion on fat balance and postprandial metabolism in overweight men” published in British Journal of Nutrition (2012).
Lifestyle changes to prevent or control diabetes
If you are concerned that you may be considered with diabetes or even you if have already been diagnosed with Type 2 diabetes, there are two lifestyle changes you can make today that can help prevent or control the disorder. The first is to step up your oral hygiene. Studies show that gum disease increases blood sugar levels, which in turn increases the risk of diabetes. That makes brushing your teeth and flossing not just good habits, but also preventive measures.
The second thing you can do to reduce your risk of developing diabetes by 30 percent. Just walk 30 minutes a day. This is the finding of a major federal study and although you may not drop much weight with that amount of exercise, it is enough to get your insulin working better.
Dancing against diabetes
Many schools and organizations have remembered diabetes through awareness activities and fundraising events. For example, students at Woodlawn School participated in a dance. A Certified Diabetes Educator from Twin County Regional Healthcare (TCRH) educated students about diabetes. What did your organization do? What are your plans for next year?