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#EXercise for #Diabetics

Chat about exercise and fitness routines

#EXercise for #Diabetics

Postby Admin » 09 Jun 14 12:25

Exercise for all types of Diabetes

Regardless of the type of diabetes you have, regular physical activity is important for your overall health and wellness.

With type 1, it’s very important to balance your insulin doses with the food you eat and the activity that you do – even if you are just doing house or yard work.

Planning ahead and knowing your body’s typical blood glucose response to exercise can help you keep your blood glucose from going too low or too high.

Preventing Lows

Your blood glucose response to exercise will vary depending on:

your blood glucose level before starting activity,
the intensity of the activity,
the length of time you are active,
and changes you’ve made to insulin doses.
Sometimes people experience a drop in blood glucose during or after exercise, so it is very important to monitor your blood glucose, take proper precautions, and be prepared to treat hypoglycemia (low blood glucose).

To learn how different types of activity affect you, you should frequently check your blood glucose before, during, and after an exercise session.

Put a trial and error system into place. For example, increased activity may mean that you need to lower your insulin dose or eat some extra carbohydrates before exercising to keep your blood glucose in a safe range. Some activities may cause your blood glucose to drop quickly while others do not.

If your blood glucose levels are trending down before a workout, have a pre-exercise snack. Always carry a carbohydrate food or drink (like juice or glucose tabs) that will quickly raise your blood glucose. It may take a while to figure out what works best for you.

If your blood glucose level is less than 100 mg/dl before you start your activity, try having a small carbohydrate snack (about 15 grams) to increase your blood glucose and reduce your risk for hypoglycemia. This is especially important if you anticipate that your body’s circulating insulin levels will be higher during the time you exercise and if you will be exercising for longer than 30 minutes.

If you use an insulin pump, you may be able to avoid adding an extra snack by lowering your basal insulin rate during the activity.

If you have repeated problems with your blood glucose dropping during or after exercise, consult your doctor.

To learn about how to treat low blood glucose during exercise, go to Blood Glucose Control and Exercise.

And check out the page Hypoglycemia (Low Blood Glucose) to learn more about the symptoms of hypoglycemia.

When Your Blood Glucose is High…

Blood glucose can also run high during or after exercise, particularly when you do a high-intensity exercise that increases your stress hormone (i.e., glucose-raising hormone) levels.

If your blood glucose is high before starting exercise, check your blood or urine for ketones. If you test positive for ketones, avoid vigorous activity.

If you do not have ketones in your blood or urine and you feel well, it should be fine to exercise.

Your Healthcare Team’s Role

Your healthcare team can help you find the balance between activity, food, and insulin.

When testing on your own to learn about your reaction to different activities, keep a record of your activity and your numbers. Your healthcare team can use that data to suggest adjustments and refine your plan.

If you are having chronic lows or highs, they may need to alter your insulin dose or make a change in your meal plan.
Always make sure your vitamin D3 levels are ok as most people in the uk are seriously deficient with a reading of 25 OHD less than 20% of what it should be due to lack of sunshine.

Vitamin D and Diabetes

Vitamin D can be found in foods such as nuts, oily fish, eggs, powdered milk and some fortified cereals
Vitamin D is a fat-soluble vitamin that plays a number of important roles in the body, including maintaining the health of your bones, teeth and joints, and assisting immune system function.
This underrated vitamin is found in certain foods but is also produced by the body in response to exposure to the sun.
When the sun’s ultraviolet-B (UVB) rays are exposed to bare skin, the body converts a cholesterol derivative into Vitamin D. In fact, it’s now known that every cell and tissue within the body has a Vitamin D protein receptor.
However, most of us in the UK and other Western countries are deficient in Vitamin D, including many patients with Type 2 diabetes, due to limited sunlight exposure caused by a number of factors, including more time spent at home, in the office or the car, shorter days in winter, sunscreen use in summer and fears of skin cancer.

Vitamin D deficiency
The signs of Vitamin D deficiency can range from bone pain and muscle weakness todepression and weakened immune system, while longer-term deficiency can result in obesity, high blood pressure, psoriasis, osteoporosis, chronic fatigue, Alzheimer’s disease, cancer and type 2 diabetes.
Exposing your skin to the sun for 15-20 minutes each day can help increase your body’s own production of vitamin D and thus reduce your risk of diabetes and other serious medical conditions.

Alternatively, you can get your daily intake of vitamin D through dietary supplements and foods such as nuts, oily fish, eggs, powdered milk and some fortified cereals.
Effects on diabetes

Vitamin D is believed to help improve the body’s sensitivity to insulin – the hormone responsible for regulating blood sugar levels – and thus reduce the risk of insulin resistance, which is often a precursor to type 2 diabetes.
Some scientists also believe this vitamin may help regulate the production of insulin in the pancreas.
Vitamin D levels should ideally be between 20-56 ng/ml (50-140 nmol/l)*, with anything below 20 ng/ml considered deficient.

However, it is now known that raising the amount of vitamin D in your body to around 60-80 ng/ml can help keep blood glucose levels under control, which is vital for people with diabetes.
*Note; the correct level of vitamin D varies from person to person. The only way to be sure that your vitamin D levels are where they should be is to request a 25-hydroxyvitamin D, or 25(OH)D, blood test from your GP. Ideally your blood level of 25 OH D should be 60ng/ml.
Other health benefits
As well as assisting glycemic control, increasing your levels of vitamin D can also:
• Aid weight loss – studies have shown that good vitamin D status helps to reduce parathyroid hormone (PTH) levels, which in the long-term may promote weight loss and reduce risk of obesity, which is a major risk factor for type 2 diabetes.
• Regulate appetite – vitamin D can increase your body’s levels of the hormone leptin, which controls body fat storage and triggers the sensation of satiety, giving the feeling of having eaten enough and thus lowering hunger levels.

Type one Diabetes

Having sufficient vitamin D levels during young adulthood may reduce the risk of adult-onset type 1 diabetes by up to 50%.

The study, conducted by researchers at Harvard School of Public Health, provides the strongest evidence to date that supports vitamin D’s protective role against type 1 diabetes.

In type 1 diabetes a person’s immune system attacks and disables the insulinproducing cells in the pancreas, and as a result, the person can no longer produce insulin. Insulin is a hormone needed to convert sugars and starches into energy.

The Harvard researchers examined blood samples of US military personnel. They identified 310 individuals diagnosed with type 1 diabetes between 1997 and 2009. They examined the blood samples taken before the onset of the disease, and compared them with 613 matched healthy control samples.

The researchers found that white, non-hispanic, healthy young adults with higher vitamin D levels (≥40 ng/ml) had about half the risk of developing type 1 diabetes than those with the lowest levels (<30 ng/ml).
For protection against cancer and all chronic illnesses you should elevate this 25OHD reading to 80ng/ml to 100ng/ml.

This is best done using sunbeds say 3 times a week to reach your MED on each occasion 9 info from Stan Riley or private message on here)so that you get all the natural biological benefits as their are at least 12 biological benefits that you don't get from supplementation.Then you should also take a vitamin d3 supplement of say 5,000 iu per day. after a couple of months you can then ask your GP for a 25OHD blood serum test to get your level of vitamin D in your blood.
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