Posts Tagged ‘physical activity’

Here is a question I recently received from FOODPICKER.org:

I have pre-diabetes and have been doing a pretty good job of exercising outdoors during the spring and summer months.  Now that the weather is starting to cool down, I am trying to determine what I can do for physical activity in the colder months.  Suggestions?

Answer:  Its great to hear that you have enjoying the outdoors the past few months and engaging in physical activity.  Regular physical activity is a lifestyle modification that can help to lower your risk for developing type 2 diabetes in the future.  Below are some suggestions for physical activity that can be done in the colder months:

  • Winter sports/activities  including down hill skiing, snow boarding, snow shoeing, ice hockey, or ice skating
  • Purchase a membership at a local gym or sports/recreation center with a walking track, pool and/or fitness equipment
  • Walk laps at a local mall or shopping center
  • Try group exercise classes or tapes
  • Purchase a piece of exercise equipment such as a treadmill, stationary bike or elliptical machine
  • Use free weights to tone your arm and leg muscles
  • Opt to park farther away from a store entrance to increase the distance you have to walk

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Here is a question I recently received from FOODPICKER.org

My 45 year-old husband was diagnosed with type 2 diabetes a few months ago.  Is it true that you can reverse diabetes?

Answer:   Type 2 diabetes occurs when insulin produced in the pancreas (an organ behind the stomach) is either not recognized by our cells or not enough is present to move glucose (sugar) out of the bloodstream.  When glucose builds up in the bloodstream, the bodies cells are unable to function properly.

Although type 2 diabetes can not be ‘reversed’, some people are able to control it by  engaging in regular physical activity, following a general healthful diet and a loss of 5-10% of their body weight (if overweight/obese).  This does not work for everyone and therefore it is important to follow your doctors recommendations.  Make sure to test your blood sugars as often as recommend, take any prescribed medications, and follow-up with your physician/health care provider on a regular basis.

testing blood sugar as recommended

  • following a healthy meal plan to control blood sugar
  • exercising on a regular basis
  • taking medications as prescribed
  • maintaining a healthy body weight
  • visiting healthcare providers as suggested

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Here is a question I recently received from FOODPICKER.org

I have pre-diabetes and am trying to lose weight.  How many servings of fruit and veggies should I have each day?

Answer: If you have pre-diabetes, you can and should do something about it. Studies from the American Diabetes Association have shown that a reduction in 5-10% of your body weight can prevent or delay the onset of type 2 diabetes by up to 58% .  In addition, participating in some type of modest physical activity for 30 minutes daily can reduce your risk of cardiovascular disease and some cancers, strengthen your bones and muscles, and improve your mental health and mood.

In terms of fruit and veggie consumption, I would recommend a minimum of 5 servings daily.  An easy way to incorporate these is a fruit for breakfast, a fruit and veggie for lunch, and a fruit and veggie for supper.  Eating 5 of these each day will not only help you lose weight, but will also provide your body with essential nutrients it needs.  Below are some additional tips related to fruit and veggies in your diet:

  • Choose whole fruits rather than fruit juices.  Juices do not make us feel full, are full of calories, and rise blood sugars quickly.
  • Fresh or frozen are generally better. If  choosing canned fruits such as pineapple or peaches, look for ones in light syrup.  If choosing canned veggies, drain the water and rinse to remove excess sodium.
  • Limit starchy vegetables like peas, corn, and potatoes.  Choose non-starchy vegetables like broccoli, carrots, cauliflower, lettuce, etc. These non-starchy veggies are lower in calories and carbohydrates, meaning your blood sugars will remain lower.  In addition, they are a rich source of fiber keeping you full longer.

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