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Like most people you have probably never given your blood glucose levels a second thought and it used to be that only diabetics had to worry about their blood sugar, but not anymore. Our busy modern day lifestyles can well render us susceptible to a nasty chronic disease which is becoming more prevalent around our world. New research says that one in four of us has pre-diabetes and doesn't even know it, and if current trends continue, one in three of us will be diagnosed with diabetes in our lifetime. People who are feeling tired or listless during the day, who are slightly overweight, or who have stressful schedules and irregular eating patterns might be fighting high blood sugar cycles and eventually be susceptible to type 2 diabetes. Diabetes currently affects 246 million people worldwide and is expected to affect 380 million by 2025 and is the fourth leading cause of global death by disease. The life expectancy of people affected by diabetics is less by almost fifteen years compared to the people who are not affected by diabetics so it is a serious health issue. If you are carrying excess weight (especially around the belly), feeling tired all the time or have become a slave to food craving and riding a hunger roller coaster each day it may be time to take a detour from the road you are on. Your lifestyle choices can help prevent diabetes or put you at greater risk for it. The solution is quite simple; to follow a lifestyle that helps to control blood sugar levels is one and the same that we all should follow. It should include a proper exercise program that includes at least 60% strength training exercise and is the most potent diabetes defense at your disposal. To prevent or even treat diabetes the most important things are (1) to keep blood sugar levels under control, and (2) to improve your body's cells sensitivity to insulin. Strength training does both of these things better than any other form of exercise. How? • By increasing the amount of toned muscle tissue. Muscle is the primary tissue in the body that takes up blood sugar, so the more muscle you have, the more sugar you can clear from your blood and the better your blood sugar control will be.
• By increasing the amount of blood flow to your muscles, which allows more glucose to be delivered to the tissues that can take it up and use it for energy. • The muscle cells become more responsive to the effects of insulin when toned by strength training exercise. This allows the muscle cells to clear sugar from the bloodstream more efficiently at lower levels of insulin. This increases insulin sensitivity and decreases insulin resistance. .
• By decreasing levels of abdominal body fat, the type of fat which causes the biggest health risks and increases insulin resistance In other words, strength training exercise improves your body's ability to control blood sugar levels and respond to insulin at every possible step in the process. And these are the keys to helping to prevent diabetes. Complement your exercise program with 4-6 small meals spread throughout the day every 2-3 hours. These small meals should contain a protein source and the balance of the meal ideally should be made up of vegetables. Try to avoid processed foods and use natural whole foods as much as possible. Eating this way keeps your blood sugar steady, helps tame hunger, prevents overeating and will maintain high energy levels to support your exercise program. None of the damage that leads to diabetes and other chronic lifestyle diseases happens overnight. A few changes in your lifestyle such as improved eating and exercise will keep you on a healthier path and make you feel more alert, alive and energized immediately.
Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth- Let Me Show You Too!" here: how to look younger Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
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