Get Rid of Diabetes with 3 Easy Steps
At present time there are over 23 million people living with diabetes in the United States. The bad news is that you could actually have Diabetes without knowing it because there aren’t many symptoms. The good news is that you can get rid of diabetes if you are diligent in following the necessary nutrition and exercise guidelines.
Simply losing ten pounds by adhering to a healthy food and exercise program will allow people who are at risk of getting diabetes to reduce their likelihood of developing the disease by 58 percent, according to a prominent medical journal. Exercise such as walking, strength training, and aerobics are recommended.
If you are a pre-diabetic and you commit to following a healthy diet along with regular exercise you can reduce the risk of developing the disease.
This most prevalent form of the disease used to be associated with older people and was once referred to as adult-onset diabetes. Nowadays, this type of diabetes may be developed at any age and is generally associated with today’s fast paced lifestyle of convenience food, little or no exercise, and stress. Treatments include taking diabetes medications, taking aspirin daily, and controlling blood pressure and cholesterol with prescription drugs. Moderate physical activity and modest weight loss can delay or even prevent type 2 diabetes and allow at-risk individuals to lead a normal life. The following are a few steps you can use right away that will help you to get rid of diabetes:
Far burning takes place when cells use energy during physical activiy. It takes about 20 minutes to use up the readily available glucose in the blood and after that your body starts using the energy that’s stored in fat.
Intensity is not as important as consistency.The main thing is being consistent with your aerobic training over the long term for the greatest fat loss.
One of the best exercises for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other great aerobic activities include the bike, stair climber, and elliptical machines.
Nutrition and Diabetes
A good nutrition plan and greater activity should be your main priorities. Be sure to add plenty of high fiber foods to your diet. They should also be unrefined and low in fat and sugar content.
Instead of eating the traditional 3 meals per day try to have smaller meals more frequently. Also try to have a little protein in these meals to maintain muscle and keep energy levels steady. In addition, you should take a high quality multi-vitamin and mineral supplement daily.
Try to consume plenty of vegetables, low sugar fruit, and high quality low glycemic carbs such as brown rice and sweet potatoes. At the same time, watch your fat intake and get your protein from fish, lean chicken, and lean turkey.
Strength Training and Diabetes
Although not widely acknowledged, some very meaningful research uncovered the role of strength training and it’s effects on glucose uptake. Reduced glucose metabolism is associated with type 2 diabetes and a huge benefit of strength training is improved glucose metabolism.
Short, 20 – 30 minute, high intensity, strength training sessions performed twice a week are most effective in improving glucose metabolism. Performing two of these workouts a week will raise your metabolism more than previously thought possible. Just remember to get adequate rest in between these sessions.
Getting Rid of Diabetes
You can do a lot to lessen your chances of developing diabetes. By exercising regularly, consuming high quality foods, reducing fat from your diet, and losing weight you can lower the risk of getting the disease and in many cases even get rid of type 2 diabetes competely. So take charge and make diabetes a thing of the past.
Source by Debby Wier