How can we kill Diabetes?
What are the different types of diabetes?
Diabetes is a group of diseases in which the body doesn’t produce enough or any insulin, doesn’t properly use the insulin that is produced, or exhibits a combination of both. When any of these things happens, the body is unable to get sugar from the blood into the cells. That leads to high blood sugar levels.
Glucose, the form of sugar found in your blood, is one of your main energy sources. A lack of insulin or resistance to insulin causes sugar to build up in your blood. This can lead to many health problems.
The three main types of diabetes are:
- Type 1 Diabetes
- Type 2 Diabetes
- Type 3 Diabetes
What causes diabetes?
Diabetes causes vary depending on your genetic makeup, family history, ethnicity, health and environmental factors. There is no common diabetes cause that fits every type of diabetes as the causes of diabetes vary depending on the individual and the type.
For instance; the causes of type 1 diabetes vary considerably from the causes of gestational diabetes. Similarly, the causes of type 2 diabetes are distinct from the causes of type 1 diabetes. In fact, type 1 diabetes and type 2 diabetes causes are very different. Type 1 diabetes is an autoimmune condition where the pancreas cannot produce insulin, whereas type 2 diabetes is the body’s resistance to insulin.
DIFFERENT CAUSES:
TYPE 1 DIABETES CAUSES
Type 1 diabetes is caused by the immune system destroying the cells in the pancreas that make insulin. This causes diabetes by leaving the body without enough insulin to function normally.
This is called an autoimmune reaction, or autoimmune cause, because the body is attacking itself.
There is no specific diabetes causes, but the following triggers may be involved:
- Viral or bacterial infection
- Chemical toxins within food
- Unidentified component causing autoimmune reaction
Underlying genetic disposition may also be a Type 1 diabetes cause.
TYPE 2 DIABETES CAUSES
Type 2 diabetes causes are usually multi factorial – more than one diabetes cause is involved. Often, the most overwhelming factor is a family history of type 2 diabetes.
This is the most likely Type 2 diabetes cause.
There are a variety of risk factors for type 2 diabetes, any or all of which increase the chances of developing the condition.
These include:
- Obesity
- Living a sedentary lifestyle
- Increasing age
- Bad diet
GESTATIONAL DIABETES CAUSES
The causes of diabetes in pregnancy also known as gestational diabetes remain unknown. However, there are a number of risk factors that increase the chances of developing this condition:
- Family history of gestational diabetes
- Overweight or obese
- Suffer from polycystic ovary syndrome
- Have had a large baby weighing over 9lb
Causes of gestational diabetes may also be related to ethnicity – some ethnic groups have a higher risk of gestational diabetes.
OTHER DIABETES CAUSES
There are a variety of other potential diabetes causes. These include the following:
- Pancreatitis or pancreatectomy as a cause of diabetes. Pancreatitis is known to increase the risk of developing diabetes, as is a pancreatectomy.
- Polycystic Ovary Syndrome (PCOS). One of the root causes of PCOS is obesity-linked insulin resistance, which may also increase the risk of pre-diabetes and type 2 diabetes.
- Cushing’s syndrome. This syndrome increases production of the cortisol hormone, which serves to increased blood glucose level. An over-abundance of cortisol can cause diabetes.
- Glucagonoma. Patients with glucagonoma may experience diabetes because of a lack of equilibrium between levels of insulin production and glucagon production.
- Steroid induced diabetes (steroid diabetes) is a rare form of diabetes that occurs due to prolonged use of glucocorticoid therapy.
What are the symptoms?
General symptoms of diabetes include:
- Excessive thirst and hunger
- Frequent urination
- Drowsiness or fatigue
- Dry and itchy skin
- Blurry vision
- slow-healing wounds
Type 2 diabetes can cause dark patches in the folds of skin in your armpits and neck. Since type 2 diabetes often takes longer to diagnose, you may feel symptoms at the time of diagnosis, like pain or numbness in your feet.
Type 1 diabetes often develops more quickly and can cause symptoms like weight loss or a condition called Diabetic ketoacidosis. Diabetic ketoacidosis can occur when you have very high blood sugars, but little or no insulin in your body.
Symptoms of both types of diabetes can appear at any age, but generally type 1 occurs in children and young adults. Type 2 occurs in people over the age of 45. But younger people are increasingly being diagnosed with type 2 diabetes due to sedentary lifestyles and an increase in weight.
How common is diabetes?
The latest figures show that 1.5 million adults were newly diagnosed in 2015 in America according to statistics. Another 84.1 million are thought to have prediabetes. But most people with prediabetes don’t know they have the condition.
Prediabetes occurs when your blood glucose is higher than it should be, but not high enough to be diabetes.
You’re more likely to develop diabetes if you have a family history of the disease.
Other risk factors for type 2 diabetes include:
- having a sedentary lifestyle
- being overweight
- having had gestational diabetes or prediabetes
What are the potential complications?
Complications of diabetes generally develop over time. Having poorly controlled blood sugar levels increases the risk of serious complications that can become life-threatening. Chronic complications include:
- vessel disease, leading to heart attack or stroke
- eye problems, called retinopathy
- infection or skin conditions
- nerve damage, or neuropathy
- kidney damage, or nephropathy
- amputations due to neuropathy or vessel disease
Type 2 diabetes may increase the risk of developing Alzheimer's disease, especially if your blood sugar is not well controlled.
Complications in pregnancy
High blood sugar levels during pregnancy can harm mother and child, increasing the risk of:
- High blood pressure
- Preeclampsia
- Miscarriage or stillbirth
- Birth defects
How can prevent Diabetes?
Diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease and other serious conditions.
Before diabetes is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as prediabetes.
It's estimated that up to 70% of people with prediabetes go on to develop type 2 diabetes. Fortunately, progressing from prediabetes to diabetes isn't inevitable .
Although there are certain factors you can't change — such as your genes, age or past behaviors — there are many actions you can take to reduce the risk of diabetes.
Here some ways we can discuss about how can avoid to get diabetes.
Diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease and other serious conditions.
Before diabetes is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as prediabetes.
It's estimated that up to 70% of people with prediabetes go on to develop type 2 diabetes. Fortunately, progressing from prediabetes to diabetes isn't inevitable .
Although there are certain factors you can't change — such as your genes, age or past behaviors — there are many actions you can take to reduce the risk of diabetes.
Here some ways we can discuss about how can avoid to get diabetes.
1. Cut Sugar and Refined Carbs From Your Diet
Eating sugary foods and refined carbs can put at-risk individuals on the fast track to developing diabetes.
Your body rapidly breaks these foods down into small sugar molecules, which are absorbed into your bloodstream.
The resulting rise in blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar get out of the bloodstream and into your body's cells.
In people with prediabetes, the body's cells are resistant to insulin's action, so sugar remains high in the blood. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down to a healthy level.
Over time, this can lead to progressively higher blood sugar and insulin levels, until the condition eventually turns into type 2 diabetes.
Many studies have shown a link between the frequent consumption of sugar or refined carbs and the risk of diabetes. What's more, replacing them with foods that have less of an effect on blood sugar may help reduce your risk.
Eating sugary foods and refined carbs can put at-risk individuals on the fast track to developing diabetes.
Your body rapidly breaks these foods down into small sugar molecules, which are absorbed into your bloodstream.
The resulting rise in blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar get out of the bloodstream and into your body's cells.
In people with prediabetes, the body's cells are resistant to insulin's action, so sugar remains high in the blood. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down to a healthy level.
Over time, this can lead to progressively higher blood sugar and insulin levels, until the condition eventually turns into type 2 diabetes.
Many studies have shown a link between the frequent consumption of sugar or refined carbs and the risk of diabetes. What's more, replacing them with foods that have less of an effect on blood sugar may help reduce your risk.
2. Work Out Regularly
Performing physical activity on a regular basis may help prevent diabetes.
Exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is required to keep your blood sugar levels under control.
One study in people with prediabetes found that moderate-intensity exercise increased insulin sensitivity by 51% and high-intensity exercise increased it by 85%. However, this effect only occurred on workout days .
Many types of physical activity have been shown to reduce insulin resistance and blood sugar in overweight, obese and prediabetic adults. These include aerobic exercise, high-intensity interval training and strength training .
Working out more frequently seems to lead to improvements in insulin response and function. One study in people at risk of diabetes found that burning more than 2,000 calories weekly via exercise was required to achieve these benefits .
Therefore, it's best to choose physical activity that you enjoy, can engage in regularly and feel you can stick with long-term.
Performing physical activity on a regular basis may help prevent diabetes.
Exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is required to keep your blood sugar levels under control.
One study in people with prediabetes found that moderate-intensity exercise increased insulin sensitivity by 51% and high-intensity exercise increased it by 85%. However, this effect only occurred on workout days .
Many types of physical activity have been shown to reduce insulin resistance and blood sugar in overweight, obese and prediabetic adults. These include aerobic exercise, high-intensity interval training and strength training .
Working out more frequently seems to lead to improvements in insulin response and function. One study in people at risk of diabetes found that burning more than 2,000 calories weekly via exercise was required to achieve these benefits .
Therefore, it's best to choose physical activity that you enjoy, can engage in regularly and feel you can stick with long-term.
3. Drink Water as Your Primary Beverage
Water is by far the most natural beverage you can drink.
What's more, sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other questionable ingredients.
Sugary beverages like soda and punch have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes of adults (LADA).
LADA is a form of type 1 diabetes that occurs in people over 18 years of age. Unlike the acute symptoms seen with type 1 diabetes in childhood, LADA develops slowly, requiring more treatment as the disease progresses .
One large observational study looked at the diabetes risk of 2,800 people.
Those who consumed more than two servings of sugar-sweetened beverages per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes .
Researchers of one study on the effects of sweet drinks on diabetes stated that neither artificially sweetened beverages nor fruit juice were good beverages for diabetes prevention .
By contrast, consuming water may provide benefits. Some studies have found that increased water consumption may lead to better blood sugar control and insulin response .
One 24-week study showed that overweight adults who replaced diet sodas with water while following a weight loss program experienced a decrease in insulin resistance and lower fasting blood sugar and insulin levels.
Water is by far the most natural beverage you can drink.
What's more, sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other questionable ingredients.
Sugary beverages like soda and punch have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes of adults (LADA).
LADA is a form of type 1 diabetes that occurs in people over 18 years of age. Unlike the acute symptoms seen with type 1 diabetes in childhood, LADA develops slowly, requiring more treatment as the disease progresses .
One large observational study looked at the diabetes risk of 2,800 people.
Those who consumed more than two servings of sugar-sweetened beverages per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes .
Researchers of one study on the effects of sweet drinks on diabetes stated that neither artificially sweetened beverages nor fruit juice were good beverages for diabetes prevention .
By contrast, consuming water may provide benefits. Some studies have found that increased water consumption may lead to better blood sugar control and insulin response .
One 24-week study showed that overweight adults who replaced diet sodas with water while following a weight loss program experienced a decrease in insulin resistance and lower fasting blood sugar and insulin levels.
4. Lose Weight If You're Overweight or Obese
Although not everyone who develops type 2 diabetes is overweight or obese, the majority are.
What's more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat.
Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes .
Although losing even a small amount of weight can help reduce this risk, studies show that the more you lose, the more benefits you'll experience .
One study of more than 1,000 people with prediabetes found that for every kilogram (2.2 lbs) of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96% .
There are many healthy options for losing weight, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a way of eating you can stick with long-term is key to helping you maintain the weight loss.
One study found that obese people whose blood sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a portion of the weight they lost.
Although not everyone who develops type 2 diabetes is overweight or obese, the majority are.
What's more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat.
Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes .
Although losing even a small amount of weight can help reduce this risk, studies show that the more you lose, the more benefits you'll experience .
One study of more than 1,000 people with prediabetes found that for every kilogram (2.2 lbs) of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96% .
There are many healthy options for losing weight, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a way of eating you can stick with long-term is key to helping you maintain the weight loss.
One study found that obese people whose blood sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a portion of the weight they lost.
5. Quit Smoking
Smoking has been shown to cause or contribute to many serious health conditions, including heart disease, emphysema and cancers of the lung, breast, prostate and digestive tract .
There's also research linking smoking and second-hand smoke exposure to type 2 diabetes .
In an analysis of several studies totaling over one million people, smoking was found to increase the risk of diabetes by 44% in average smokers and 61% in people who smoked more than 20 cigarettes daily .
One study followed the risk of diabetes in middle-aged male smokers after they quit. After five years their risk had reduced by 13%, and after 20 years they had the same risk as people who had never smoked .
Researchers stated that even though many of the men gained weight after quitting, after several smoke-free years, their risk of diabetes was lower than if they'd continued smoking.
Smoking has been shown to cause or contribute to many serious health conditions, including heart disease, emphysema and cancers of the lung, breast, prostate and digestive tract .
There's also research linking smoking and second-hand smoke exposure to type 2 diabetes .
In an analysis of several studies totaling over one million people, smoking was found to increase the risk of diabetes by 44% in average smokers and 61% in people who smoked more than 20 cigarettes daily .
One study followed the risk of diabetes in middle-aged male smokers after they quit. After five years their risk had reduced by 13%, and after 20 years they had the same risk as people who had never smoked .
Researchers stated that even though many of the men gained weight after quitting, after several smoke-free years, their risk of diabetes was lower than if they'd continued smoking.
6. Follow a Very-Low-Carb Diet
Following a ketogenic or very-low-carb diet can help you avoid diabetes.
Although there are a number of ways of eating that promote weight loss, very-low-carb diets have strong evidence behind them.
They have consistently been shown to lower blood sugar and insulin levels, increase insulin sensitivity and reduce other diabetes risk factors .
In a 12-week study, prediabetic individuals consumed either a low-fat or low-carb diet. Blood sugar dropped by 12% and insulin dropped by 50% in the low-carb group.
In the low-fat group, meanwhile, blood sugar dropped by only 1% and insulin dropped by 19%. Thus, the low-carb diet had better results on both counts.
If you minimize your carb intake, your blood sugar levels won't rise very much after you eat. Therefore, your body needs less insulin to maintain your blood sugar within healthy levels.
What's more, very-low-carb or ketogenic diets may also reduce fasting blood sugar.
In a study of obese men with prediabetes who followed a ketogenic diet, average fasting blood sugar decreased from 118 to 92 mg/dl, which is within the normal range. Participants also lost weight and improved several other health markers.
Following a ketogenic or very-low-carb diet can help you avoid diabetes.
Although there are a number of ways of eating that promote weight loss, very-low-carb diets have strong evidence behind them.
They have consistently been shown to lower blood sugar and insulin levels, increase insulin sensitivity and reduce other diabetes risk factors .
In a 12-week study, prediabetic individuals consumed either a low-fat or low-carb diet. Blood sugar dropped by 12% and insulin dropped by 50% in the low-carb group.
In the low-fat group, meanwhile, blood sugar dropped by only 1% and insulin dropped by 19%. Thus, the low-carb diet had better results on both counts.
If you minimize your carb intake, your blood sugar levels won't rise very much after you eat. Therefore, your body needs less insulin to maintain your blood sugar within healthy levels.
What's more, very-low-carb or ketogenic diets may also reduce fasting blood sugar.
In a study of obese men with prediabetes who followed a ketogenic diet, average fasting blood sugar decreased from 118 to 92 mg/dl, which is within the normal range. Participants also lost weight and improved several other health markers.
7. Watch Portion Sizes
Whether or not you decide to follow a low-carb diet, it's important to avoid large portions of food to reduce the risk of diabetes, especially if you are overweight.
Eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes .
On the other hand, decreasing portion sizes may help prevent this type of response.
A two-year study in prediabetic men found that those who reduced food portion sizes and practiced other healthful nutrition behaviors had a 46% lower risk of developing diabetes than the men who made no lifestyle changes .
Whether or not you decide to follow a low-carb diet, it's important to avoid large portions of food to reduce the risk of diabetes, especially if you are overweight.
Eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes .
On the other hand, decreasing portion sizes may help prevent this type of response.
A two-year study in prediabetic men found that those who reduced food portion sizes and practiced other healthful nutrition behaviors had a 46% lower risk of developing diabetes than the men who made no lifestyle changes .
8. Avoid Sedentary Behaviors
It's important to avoid being sedentary if you want to prevent diabetes.
If you get no or very little physical activity, and you sit during most of your day, then you lead a sedentary lifestyle.
Observational studies have shown a consistent link between sedentary behavior and the risk of diabetes .
A large analysis of 47 studies found that people who spent the highest amount of time per day engaged in sedentary behavior had a 91% increased risk of developing diabetes .
Changing sedentary behavior can be as simple as standing up from your desk and walking around for a few minutes every hour.
Unfortunately, it can be hard to reverse firmly entrenched habits.
One study gave young adults at risk of diabetes a 12-month program designed to change sedentary behavior. Sadly, after the program ended, the researchers found that participants hadn't reduced how much time they sat.
Set realistic and achievable goals, such as standing while talking on the phone or taking the stairs instead of the elevator. Committing to these easy, concrete actions may be the best way to reverse sedentary tendencies.
It's important to avoid being sedentary if you want to prevent diabetes.
If you get no or very little physical activity, and you sit during most of your day, then you lead a sedentary lifestyle.
Observational studies have shown a consistent link between sedentary behavior and the risk of diabetes .
A large analysis of 47 studies found that people who spent the highest amount of time per day engaged in sedentary behavior had a 91% increased risk of developing diabetes .
Changing sedentary behavior can be as simple as standing up from your desk and walking around for a few minutes every hour.
Unfortunately, it can be hard to reverse firmly entrenched habits.
One study gave young adults at risk of diabetes a 12-month program designed to change sedentary behavior. Sadly, after the program ended, the researchers found that participants hadn't reduced how much time they sat.
Set realistic and achievable goals, such as standing while talking on the phone or taking the stairs instead of the elevator. Committing to these easy, concrete actions may be the best way to reverse sedentary tendencies.
9. Eat a High-Fiber Diet
Getting plenty of fiber is beneficial for gut health and weight management.
Studies in obese, elderly and prediabetic individuals have shown that it helps keep blood sugar and insulin levels low ..
Fiber can be divided into two broad categories: soluble and insoluble. Soluble fiber absorbs water, whereas insoluble fiber does not.
In the digestive tract, soluble fiber and water form a gel that slows down the rate at which food is absorbed. This leads to a more gradual rise in blood sugar levels .
However, insoluble fiber has also been linked to reductions in blood sugar levels and a decreased risk of diabetes, although exactly how it works is not clear .
Most unprocessed plant foods contain fiber, although some have more than others. Check out this list of 22 high fiber foods for many excellent sources of fiber.
Getting plenty of fiber is beneficial for gut health and weight management.
Studies in obese, elderly and prediabetic individuals have shown that it helps keep blood sugar and insulin levels low ..
Fiber can be divided into two broad categories: soluble and insoluble. Soluble fiber absorbs water, whereas insoluble fiber does not.
In the digestive tract, soluble fiber and water form a gel that slows down the rate at which food is absorbed. This leads to a more gradual rise in blood sugar levels .
However, insoluble fiber has also been linked to reductions in blood sugar levels and a decreased risk of diabetes, although exactly how it works is not clear .
Most unprocessed plant foods contain fiber, although some have more than others. Check out this list of 22 high fiber foods for many excellent sources of fiber.
10. Optimize Vitamin D Levels
Vitamin D is important for blood sugar control.
Indeed, studies have found that people who don't get enough vitamin D, or whose blood levels are too low, have a greater risk of all types of diabetes .
Most health organizations recommend maintaining a vitamin D blood level of at least 30 ng/ml (75 nmol/l).
One study found that people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes than those with the lowest blood levels .
Another observational study looked at Finnish children who received supplements containing adequate levels of vitamin D.
Children who took the vitamin D supplements had a 78% lower risk of developing type 1 diabetes than children who received less than the recommended amount of vitamin D .
Controlled studies have shown that when people who are deficient take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels normalize and their risk of diabetes reduces significantly ..
Good food sources of vitamin D include fatty fish and cod liver oil. In addition, sun exposure can increase vitamin D levels in the blood.
However, for many people, supplementing with 2,000–4,000 IU of vitamin D daily may be necessary to achieve and maintain optimal levels.
Vitamin D is important for blood sugar control.
Indeed, studies have found that people who don't get enough vitamin D, or whose blood levels are too low, have a greater risk of all types of diabetes .
Most health organizations recommend maintaining a vitamin D blood level of at least 30 ng/ml (75 nmol/l).
One study found that people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes than those with the lowest blood levels .
Another observational study looked at Finnish children who received supplements containing adequate levels of vitamin D.
Children who took the vitamin D supplements had a 78% lower risk of developing type 1 diabetes than children who received less than the recommended amount of vitamin D .
Controlled studies have shown that when people who are deficient take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels normalize and their risk of diabetes reduces significantly ..
Good food sources of vitamin D include fatty fish and cod liver oil. In addition, sun exposure can increase vitamin D levels in the blood.
However, for many people, supplementing with 2,000–4,000 IU of vitamin D daily may be necessary to achieve and maintain optimal levels.
11. Minimize Your Intake of Processed Foods
One clear step you can take to improve your health is to minimize your consumption of processed foods.
They're linked to all sorts of health problems, including heart disease, obesity and diabetes.
Studies suggest that cutting back on packaged foods that are high in vegetable oils, refined grains and additives may help reduce the risk of diabetes.
This may be partly due to the protective effects of whole foods like nuts, vegetables, fruits and other plant foods.
One study found that poor-quality diets that were high in processed foods increased the risk of diabetes by 30%. However, including nutritious whole foods helped reduce this risk.
One clear step you can take to improve your health is to minimize your consumption of processed foods.
They're linked to all sorts of health problems, including heart disease, obesity and diabetes.
Studies suggest that cutting back on packaged foods that are high in vegetable oils, refined grains and additives may help reduce the risk of diabetes.
This may be partly due to the protective effects of whole foods like nuts, vegetables, fruits and other plant foods.
One study found that poor-quality diets that were high in processed foods increased the risk of diabetes by 30%. However, including nutritious whole foods helped reduce this risk.
12. Drink Coffee or Tea
Although water should be your primary beverage, research suggests that including coffee or tea in your diet may help you avoid diabetes.
Studies have reported that drinking coffee on a daily basis reduces risk of type 2 diabetes by 8–54%, with the greatest effect generally seen in people with the highest consumption .
Another review of several studies that included caffeinated tea and coffee found similar results, with the largest risk reduction in women and overweight men.
Coffee and tea have antioxidants known as polyphenols that may help protect against diabetes .
In addition, green tea contains a unique antioxidant compound called epigallocatechin gallate (EGCG) that has been shown to reduce blood sugar release from the liver and increase insulin sensitivity.
Although water should be your primary beverage, research suggests that including coffee or tea in your diet may help you avoid diabetes.
Studies have reported that drinking coffee on a daily basis reduces risk of type 2 diabetes by 8–54%, with the greatest effect generally seen in people with the highest consumption .
Another review of several studies that included caffeinated tea and coffee found similar results, with the largest risk reduction in women and overweight men.
Coffee and tea have antioxidants known as polyphenols that may help protect against diabetes .
In addition, green tea contains a unique antioxidant compound called epigallocatechin gallate (EGCG) that has been shown to reduce blood sugar release from the liver and increase insulin sensitivity.
13. Consider Taking These Natural Herbs
There are a few herbs that may help increase insulin sensitivity and reduce the likelihood of diabetes progression.
Curcumin
Curcumin is a component of the bright gold spice turmeric, which is one of the main ingredients in curries.
It has strong anti-inflammatory properties and has been used in India for centuries as part of Ayurvedic medicine.
Research has shown it can be very effective against arthritis and may help reduce inflammatory markers in people with prediabetes .
There's also impressive evidence that it may decrease insulin resistance and reduce the risk of diabetes progression ..
In addition, the curcumin group experienced an increase in insulin sensitivity and improved functioning of insulin-producing cells in the pancreas.
Curcumin is a component of the bright gold spice turmeric, which is one of the main ingredients in curries.
It has strong anti-inflammatory properties and has been used in India for centuries as part of Ayurvedic medicine.
Research has shown it can be very effective against arthritis and may help reduce inflammatory markers in people with prediabetes .
There's also impressive evidence that it may decrease insulin resistance and reduce the risk of diabetes progression ..
In addition, the curcumin group experienced an increase in insulin sensitivity and improved functioning of insulin-producing cells in the pancreas.
Berberine
Berberine is found in several herbs and has been used in traditional Chinese medicine for thousands of years.
Studies have shown that it fights inflammation and lowers cholesterol and other heart disease markers .
In addition, several studies in people with type 2 diabetes have found that berberine has strong blood-sugar-lowering properties.
In fact, a large analysis of 14 studies found that berberine is as effective at lowering blood sugar levels as metformin, one of the oldest and most widely used diabetes medications .
Because berberine works by increasing insulin sensitivity and reducing the release of sugar by the liver, it might theoretically help people with prediabetes avoid diabetes.
Natural remedies for type 2 diabetes:
1. Apple Cider Vinegar
The primary compound in ACV is acetic acid and is believed to be responsible for many of its health benefits. There are many evidence-based approaches to using ACV. Taking 2 tablespoons before bedtime can reduce your morning fasting sugar levels. Even better, 1-2 tablespoons of ACV taken with meals can decrease the glycemic load of a carbohydrate rich meal. I generally tell patients to either consume ACV alone, prior to a meal or mix it into salad dressings or teas.
2. Fiber and Barley
Eating fiber decreases blood sugar and insulin concentrations. The recommended amount of fiber is around 30 grams per day. Most Americans get around 6-8 grams, which is not nearly enough. While you can take fiber supplements like Metamucil (psylium husk), the best way to reach your goal is to eat your veggies! Barley is a high-fiber, high-protein grain which has lots of data to support its role in helping improve blood sugar, insulin, cholesterol and general inflammation. Barley does not requiring soaking and usually can cook in less than 15 minutes on the stove top with just some water and salt.
3. Chromium
Mainly found in brewer’s yeast, deficiency in chromium impairs the metabolism of glucose. Evidence supports chromium for lower blood sugar and A1c levels. Be careful if you have kidney disease with this supplement.
4. Zinc
Those with diabetes are commonly found to be zinc deficient. Studies have shown zinc supplementation can reduce blood sugar and A1C, have an antioxidant effect, lower blood sugar and even help treat some of the complications related to diabetes. Large doses of zinc can inhibit the absorption of other minerals like copper, so be sure to ask for guidance of the appropriate dosing.
5. Aloe Vera
The sap of aloe vera is known for its laxative effect. Therefore, make sure to get the juice of the gel! There is increasing evidence for use of the gel, which is the mucilaginous material inside the leaves. Be sure that any product you buy is free of aloin or anthraquinones to avoid finding yourself in the bathroom!
6. Berberine
This is one of my all-time favorite botanical found in plants such as golden seal, barberry, Oregon grape root and Coptis. Current evidence supports its use for decreasing blood sugar and hba1c. Be aware that this herb can interfere with metabolism of traditional pharmaceuticals and should never be taken while pregnant.
7. Cinnamon
A medically beneficial indulgence to help lower your blood sugar and cholesterol levels.
8. Fenugreek
A seed commonly used as a food spice has been used abroad for centuries for its medical benefits to lower cholesterol and hba1c. If your urine smells like maple syrup, not to worry, this is a known side effect and is harmless.
9. Gymnema
Used for centuries in India, evidence is catching up to its medical use showing benefits for glucose metabolism, insulin levels and as an adjunct to improve the results of traditional pharmaceuticals. Be aware, because this botanical works synergistically with your meds, you must monitor your blood sugar closely to avoid having hypoglycemia.
10. Nopal
Ever see nopales at your favorite Mexican restaurant? Now you can order them and, rest assured, you’re choosing a food that help lower your blood sugar. Nopales are the pads of the prickly pear cactus and when cooked right are delicious! I personally like eating them with eggs or as a salad.
Physical activity versus diabetes
PHYSICAL ACTIVITY AND TYPE 2 DIABETES
Berberine is found in several herbs and has been used in traditional Chinese medicine for thousands of years.
Studies have shown that it fights inflammation and lowers cholesterol and other heart disease markers .
In addition, several studies in people with type 2 diabetes have found that berberine has strong blood-sugar-lowering properties.
In fact, a large analysis of 14 studies found that berberine is as effective at lowering blood sugar levels as metformin, one of the oldest and most widely used diabetes medications .
Because berberine works by increasing insulin sensitivity and reducing the release of sugar by the liver, it might theoretically help people with prediabetes avoid diabetes.
Natural remedies for type 2 diabetes:
1. Apple Cider Vinegar
The primary compound in ACV is acetic acid and is believed to be responsible for many of its health benefits. There are many evidence-based approaches to using ACV. Taking 2 tablespoons before bedtime can reduce your morning fasting sugar levels. Even better, 1-2 tablespoons of ACV taken with meals can decrease the glycemic load of a carbohydrate rich meal. I generally tell patients to either consume ACV alone, prior to a meal or mix it into salad dressings or teas.
The primary compound in ACV is acetic acid and is believed to be responsible for many of its health benefits. There are many evidence-based approaches to using ACV. Taking 2 tablespoons before bedtime can reduce your morning fasting sugar levels. Even better, 1-2 tablespoons of ACV taken with meals can decrease the glycemic load of a carbohydrate rich meal. I generally tell patients to either consume ACV alone, prior to a meal or mix it into salad dressings or teas.
2. Fiber and Barley
Eating fiber decreases blood sugar and insulin concentrations. The recommended amount of fiber is around 30 grams per day. Most Americans get around 6-8 grams, which is not nearly enough. While you can take fiber supplements like Metamucil (psylium husk), the best way to reach your goal is to eat your veggies! Barley is a high-fiber, high-protein grain which has lots of data to support its role in helping improve blood sugar, insulin, cholesterol and general inflammation. Barley does not requiring soaking and usually can cook in less than 15 minutes on the stove top with just some water and salt.
Eating fiber decreases blood sugar and insulin concentrations. The recommended amount of fiber is around 30 grams per day. Most Americans get around 6-8 grams, which is not nearly enough. While you can take fiber supplements like Metamucil (psylium husk), the best way to reach your goal is to eat your veggies! Barley is a high-fiber, high-protein grain which has lots of data to support its role in helping improve blood sugar, insulin, cholesterol and general inflammation. Barley does not requiring soaking and usually can cook in less than 15 minutes on the stove top with just some water and salt.
3. Chromium
Mainly found in brewer’s yeast, deficiency in chromium impairs the metabolism of glucose. Evidence supports chromium for lower blood sugar and A1c levels. Be careful if you have kidney disease with this supplement.
Mainly found in brewer’s yeast, deficiency in chromium impairs the metabolism of glucose. Evidence supports chromium for lower blood sugar and A1c levels. Be careful if you have kidney disease with this supplement.
4. Zinc
Those with diabetes are commonly found to be zinc deficient. Studies have shown zinc supplementation can reduce blood sugar and A1C, have an antioxidant effect, lower blood sugar and even help treat some of the complications related to diabetes. Large doses of zinc can inhibit the absorption of other minerals like copper, so be sure to ask for guidance of the appropriate dosing.
Those with diabetes are commonly found to be zinc deficient. Studies have shown zinc supplementation can reduce blood sugar and A1C, have an antioxidant effect, lower blood sugar and even help treat some of the complications related to diabetes. Large doses of zinc can inhibit the absorption of other minerals like copper, so be sure to ask for guidance of the appropriate dosing.
5. Aloe Vera
The sap of aloe vera is known for its laxative effect. Therefore, make sure to get the juice of the gel! There is increasing evidence for use of the gel, which is the mucilaginous material inside the leaves. Be sure that any product you buy is free of aloin or anthraquinones to avoid finding yourself in the bathroom!
The sap of aloe vera is known for its laxative effect. Therefore, make sure to get the juice of the gel! There is increasing evidence for use of the gel, which is the mucilaginous material inside the leaves. Be sure that any product you buy is free of aloin or anthraquinones to avoid finding yourself in the bathroom!
6. Berberine
This is one of my all-time favorite botanical found in plants such as golden seal, barberry, Oregon grape root and Coptis. Current evidence supports its use for decreasing blood sugar and hba1c. Be aware that this herb can interfere with metabolism of traditional pharmaceuticals and should never be taken while pregnant.
This is one of my all-time favorite botanical found in plants such as golden seal, barberry, Oregon grape root and Coptis. Current evidence supports its use for decreasing blood sugar and hba1c. Be aware that this herb can interfere with metabolism of traditional pharmaceuticals and should never be taken while pregnant.
7. Cinnamon
A medically beneficial indulgence to help lower your blood sugar and cholesterol levels.
A medically beneficial indulgence to help lower your blood sugar and cholesterol levels.
8. Fenugreek
A seed commonly used as a food spice has been used abroad for centuries for its medical benefits to lower cholesterol and hba1c. If your urine smells like maple syrup, not to worry, this is a known side effect and is harmless.
A seed commonly used as a food spice has been used abroad for centuries for its medical benefits to lower cholesterol and hba1c. If your urine smells like maple syrup, not to worry, this is a known side effect and is harmless.
9. Gymnema
Used for centuries in India, evidence is catching up to its medical use showing benefits for glucose metabolism, insulin levels and as an adjunct to improve the results of traditional pharmaceuticals. Be aware, because this botanical works synergistically with your meds, you must monitor your blood sugar closely to avoid having hypoglycemia.
Used for centuries in India, evidence is catching up to its medical use showing benefits for glucose metabolism, insulin levels and as an adjunct to improve the results of traditional pharmaceuticals. Be aware, because this botanical works synergistically with your meds, you must monitor your blood sugar closely to avoid having hypoglycemia.
10. Nopal
Ever see nopales at your favorite Mexican restaurant? Now you can order them and, rest assured, you’re choosing a food that help lower your blood sugar. Nopales are the pads of the prickly pear cactus and when cooked right are delicious! I personally like eating them with eggs or as a salad.
Ever see nopales at your favorite Mexican restaurant? Now you can order them and, rest assured, you’re choosing a food that help lower your blood sugar. Nopales are the pads of the prickly pear cactus and when cooked right are delicious! I personally like eating them with eggs or as a salad.
Physical activity versus diabetes
PHYSICAL ACTIVITY AND TYPE 2 DIABETES
Recommendations
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Daily exercise, or at least not allowing more than 2 days to elapse between exercise sessions, is recommended to enhance insulin action.
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Adults with type 2 diabetes should ideally perform both aerobic and resistance exercise training for optimal glycemic and health outcomes.
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Children and adolescents with type 2 diabetes should be encouraged to meet the same physical activity goals set for youth in general.
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Structured lifestyle interventions that include at least 150 min/week of physical activity and dietary changes resulting in weight loss of 5%–7% are recommended to prevent or delay the onset of type 2 diabetes in populations at high risk and with prediabetes.
- Daily exercise, or at least not allowing more than 2 days to elapse between exercise sessions, is recommended to enhance insulin action.
- Adults with type 2 diabetes should ideally perform both aerobic and resistance exercise training for optimal glycemic and health outcomes.
- Children and adolescents with type 2 diabetes should be encouraged to meet the same physical activity goals set for youth in general.
- Structured lifestyle interventions that include at least 150 min/week of physical activity and dietary changes resulting in weight loss of 5%–7% are recommended to prevent or delay the onset of type 2 diabetes in populations at high risk and with prediabetes.
Insulin Action and Physical Activity
Insulin action in muscle and liver can be modified by acute bouts of exercise and by regular physical activity . Acutely, aerobic exercise increases muscle glucose uptake up to five fold through insulin-independent mechanisms. After exercise, glucose uptake remains elevated by insulin-independent (∼2 h) and insulin-dependent (up to 48 h) mechanisms if exercise is prolonged , which is linked with muscle glycogen repletion . Improvements in insulin action may last for 24 h following shorter duration activities (∼20 min) if the intensity is elevated to near-maximal effort intermittently . Even low-intensity aerobic exercise lasting ≥60 min enhances insulin action in obese, insulin-resistant adults for at least 24 h . If enhanced insulin action is a primary goal, then daily moderate- or high-intensity exercise is likely optimal .
Regular training increases muscle capillary density, oxidative capacity, lipid metabolism, and insulin signaling proteins , which are all reversible with detraining . Both aerobic and resistance training promote adaptations in skeletal muscle, adipose tissue, and liver associated with enhanced insulin action, even without weight loss . Regular aerobic training increases muscle insulin sensitivity in individuals with prediabetes and type 2 diabetes in proportion to exercise volume . Even low-volume training (expending just 400 kcal/week) improves insulin action in previously sedentary adults . Those with higher baseline insulin resistance have the largest improvements, and a dose response is observed up to about 2,500 kcal/week . Resistance training enhances insulin action similarly , as do HIIT and other modes . Combining endurance exercise with resistance exercise may provide greater improvements , and HIIT may be superior to continuous aerobic training in adults with diabetes .
Insulin action in muscle and liver can be modified by acute bouts of exercise and by regular physical activity . Acutely, aerobic exercise increases muscle glucose uptake up to five fold through insulin-independent mechanisms. After exercise, glucose uptake remains elevated by insulin-independent (∼2 h) and insulin-dependent (up to 48 h) mechanisms if exercise is prolonged , which is linked with muscle glycogen repletion . Improvements in insulin action may last for 24 h following shorter duration activities (∼20 min) if the intensity is elevated to near-maximal effort intermittently . Even low-intensity aerobic exercise lasting ≥60 min enhances insulin action in obese, insulin-resistant adults for at least 24 h . If enhanced insulin action is a primary goal, then daily moderate- or high-intensity exercise is likely optimal .
Regular training increases muscle capillary density, oxidative capacity, lipid metabolism, and insulin signaling proteins , which are all reversible with detraining . Both aerobic and resistance training promote adaptations in skeletal muscle, adipose tissue, and liver associated with enhanced insulin action, even without weight loss . Regular aerobic training increases muscle insulin sensitivity in individuals with prediabetes and type 2 diabetes in proportion to exercise volume . Even low-volume training (expending just 400 kcal/week) improves insulin action in previously sedentary adults . Those with higher baseline insulin resistance have the largest improvements, and a dose response is observed up to about 2,500 kcal/week . Resistance training enhances insulin action similarly , as do HIIT and other modes . Combining endurance exercise with resistance exercise may provide greater improvements , and HIIT may be superior to continuous aerobic training in adults with diabetes .
Physical Activity in Adults With Type 2 Diabetes
The Look AHEAD (Action for Health in Diabetes) trial was the largest randomized trial evaluating a lifestyle intervention in older adults with type 2 diabetes compared with a diabetes support and education control group. The intensive lifestyle intervention group targeted weight loss of at least 7% through a modest dietary energy deficit and at least 175 min/week of unsupervised exercise. Major cardiovascular events were the same in both groups, possibly in part due to greater use of cardio protective medications in the diabetes support and education group . However, as reviewed by Pi-Sunyer , the intensive lifestyle intervention group achieved significantly greater sustained improvements in weight loss, cardiorespiratory fitness, blood glucose control, blood pressure, and lipids with fewer medications; less sleep apnoea, severe diabetic kidney disease and retinopathy, depression, sexual dysfunction, urinary incontinence, and knee pain; and better physical mobility maintenance and quality of life, with lower overall health care costs. This trial provided very strong evidence of profound health benefits from intensive lifestyle intervention. Moreover, aerobic exercise clearly improves glycemic control in type 2 diabetes, particularly when at least 150 min/week are undertaken . Resistance exercise (free weights or weight machines) increases strength in adults with type 2 diabetes by about 50% and improves A1C by 0.57% . A meta-analysis of 12 trials in adults with type 2 diabetes reported a greater reduction (difference of −0.18%) in A1C following aerobic compared with resistance training but no difference in cardiovascular risk marker reduction . For glycemic control, combined training is superior to either type of training undertaken alone . Therefore, adults with type 2 diabetes should ideally perform both aerobic and resistance exercise training for optimal glycemic and health outcomes.
The Look AHEAD (Action for Health in Diabetes) trial was the largest randomized trial evaluating a lifestyle intervention in older adults with type 2 diabetes compared with a diabetes support and education control group. The intensive lifestyle intervention group targeted weight loss of at least 7% through a modest dietary energy deficit and at least 175 min/week of unsupervised exercise. Major cardiovascular events were the same in both groups, possibly in part due to greater use of cardio protective medications in the diabetes support and education group . However, as reviewed by Pi-Sunyer , the intensive lifestyle intervention group achieved significantly greater sustained improvements in weight loss, cardiorespiratory fitness, blood glucose control, blood pressure, and lipids with fewer medications; less sleep apnoea, severe diabetic kidney disease and retinopathy, depression, sexual dysfunction, urinary incontinence, and knee pain; and better physical mobility maintenance and quality of life, with lower overall health care costs. This trial provided very strong evidence of profound health benefits from intensive lifestyle intervention. Moreover, aerobic exercise clearly improves glycemic control in type 2 diabetes, particularly when at least 150 min/week are undertaken . Resistance exercise (free weights or weight machines) increases strength in adults with type 2 diabetes by about 50% and improves A1C by 0.57% . A meta-analysis of 12 trials in adults with type 2 diabetes reported a greater reduction (difference of −0.18%) in A1C following aerobic compared with resistance training but no difference in cardiovascular risk marker reduction . For glycemic control, combined training is superior to either type of training undertaken alone . Therefore, adults with type 2 diabetes should ideally perform both aerobic and resistance exercise training for optimal glycemic and health outcomes.
Physical Activity in Youth With Type 2 Diabetes
Randomized trials evaluating exercise interventions in youth with type 2 diabetes are limited and inconclusive, although benefits are likely similar to those in adults. In the Treatment Options for Type 2 Diabetes in Adolescents and Youth (TODAY) study , youth aged 10–17 years with type 2 diabetes were stabilized on metformin and then randomized to metformin plus placebo, metformin plus rosiglitazone, or metformin plus lifestyle intervention and followed for a mean of 3.86 years. The lifestyle intervention included modest weight loss achieved through dietary energy restriction and increased physical activity (minimum 200 min/week of moderate to vigorous activity for most; >300 min/week for already active youth), along with metformin use. The rate of glycemic failure (A1C >8.0% or need to initiate insulin) was not significantly reduced in the lifestyle plus metformin group compared with metformin only or metformin plus rosiglitazone. Given the limited data in youth with type 2 diabetes, it is recommended that children and adolescents with type 2 diabetes meet the same physical activity goals set for youth in general a minimum 60 min/day of moderate-to-vigorous physical activity, including strength-related exercise at least 3 days/week.
Randomized trials evaluating exercise interventions in youth with type 2 diabetes are limited and inconclusive, although benefits are likely similar to those in adults. In the Treatment Options for Type 2 Diabetes in Adolescents and Youth (TODAY) study , youth aged 10–17 years with type 2 diabetes were stabilized on metformin and then randomized to metformin plus placebo, metformin plus rosiglitazone, or metformin plus lifestyle intervention and followed for a mean of 3.86 years. The lifestyle intervention included modest weight loss achieved through dietary energy restriction and increased physical activity (minimum 200 min/week of moderate to vigorous activity for most; >300 min/week for already active youth), along with metformin use. The rate of glycemic failure (A1C >8.0% or need to initiate insulin) was not significantly reduced in the lifestyle plus metformin group compared with metformin only or metformin plus rosiglitazone. Given the limited data in youth with type 2 diabetes, it is recommended that children and adolescents with type 2 diabetes meet the same physical activity goals set for youth in general a minimum 60 min/day of moderate-to-vigorous physical activity, including strength-related exercise at least 3 days/week.
Prevention and Treatment of Type 2 Diabetes With Lifestyle Intervention
Structured lifestyle intervention trials that include physical activity at least 150–175 min/week and dietary energy restriction targeting weight loss of 5%−7% have demonstrated reductions of 40%–70% in the risk of developing type 2 diabetes in people with impaired glucose tolerance . A recent systematic review of 53 studies (30 of diet and physical activity promotion programs vs. usual care, 13 of more intensive vs. less intensive programs, and 13 of single programs) that evaluated 66 lifestyle intervention programs reported that, compared with usual care, diet and physical activity promotion programs reduced type 2 diabetes incidence, body weight, and fasting blood glucose while improving other cardiometabolic risk factors . Trials evaluating less resource-intensive lifestyle interventions have also shown effectiveness , and adherence to guidelines is associated with a greater weight loss.
PHYSICAL ACTIVITY AND TYPE 1 DIABETES
Structured lifestyle intervention trials that include physical activity at least 150–175 min/week and dietary energy restriction targeting weight loss of 5%−7% have demonstrated reductions of 40%–70% in the risk of developing type 2 diabetes in people with impaired glucose tolerance . A recent systematic review of 53 studies (30 of diet and physical activity promotion programs vs. usual care, 13 of more intensive vs. less intensive programs, and 13 of single programs) that evaluated 66 lifestyle intervention programs reported that, compared with usual care, diet and physical activity promotion programs reduced type 2 diabetes incidence, body weight, and fasting blood glucose while improving other cardiometabolic risk factors . Trials evaluating less resource-intensive lifestyle interventions have also shown effectiveness , and adherence to guidelines is associated with a greater weight loss.
PHYSICAL ACTIVITY AND TYPE 1 DIABETES
Recommendations
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Youth and adults with type 1 diabetes can benefit from being physically active, and activity should be recommended to all.
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Blood glucose responses to physical activity in all people with type 1 diabetes are highly variable based on activity type/timing and require different adjustments.
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Additional carbohydrate intake and/or insulin reductions are typically required to maintain glycemic balance during and after physical activity. Frequent blood glucose checks are required to implement carbohydrate intake and insulin dose adjustment strategies.
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Insulin users can exercise using either basal-bolus injection regimens or insulin pumps, but there are advantages and disadvantages to both insulin delivery methods.
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Continuous glucose monitoring during physical activity can be used to detect hypoglycemia when used as an adjunct rather than in place of capillary glucose tests.
- Youth and adults with type 1 diabetes can benefit from being physically active, and activity should be recommended to all.
- Blood glucose responses to physical activity in all people with type 1 diabetes are highly variable based on activity type/timing and require different adjustments.
- Additional carbohydrate intake and/or insulin reductions are typically required to maintain glycemic balance during and after physical activity. Frequent blood glucose checks are required to implement carbohydrate intake and insulin dose adjustment strategies.
- Insulin users can exercise using either basal-bolus injection regimens or insulin pumps, but there are advantages and disadvantages to both insulin delivery methods.
- Continuous glucose monitoring during physical activity can be used to detect hypoglycemia when used as an adjunct rather than in place of capillary glucose tests.
Physical Activity and Sports in Youth and Adults With Type 1 Diabetes
Youth experience many health benefits from physical activity participation . A meta-analysis of 10 trials in youth <18 years of age with type 1 diabetes found significant improvements in A1C in exercisers , and exercising more than three sessions/week for longer (>1 h/session) and doing both aerobic and resistance exercise may be beneficial . In adults, regular physical activity has been associated with decreased mortality . There is insufficient evidence on the ideal type, timing, intensity, and duration of exercise for optimal glycemic control.
How are different types of diabetes treated?
Youth experience many health benefits from physical activity participation . A meta-analysis of 10 trials in youth <18 years of age with type 1 diabetes found significant improvements in A1C in exercisers , and exercising more than three sessions/week for longer (>1 h/session) and doing both aerobic and resistance exercise may be beneficial . In adults, regular physical activity has been associated with decreased mortality . There is insufficient evidence on the ideal type, timing, intensity, and duration of exercise for optimal glycemic control.
The main goal is to keep blood glucose levels within your target range. Your doctor will let you know what your target range should be. Targets vary with the type of diabetes, age, and presence of complications.
If you have gestational diabetes, your blood sugar targets will be lower than people with other types of diabetes.
Physical activity is an important part of diabetes management. Ask your doctor how many minutes per week you should devote to aerobic exercise. Diet is also crucial to good control. You’ll also need to monitor your blood pressure and cholesterol.
Treating type 1
All people with type 1 diabetes must take insulin to live because damage to the pancreas is permanent. There are different types of insulin available with different times of onset, peak, and duration.
Insulin is injected just under the skin. Your doctor will show you how to properly inject and rotate injection sites. You can also use an insulin pump, which is a device worn outside your body that can be programmed to release a specific dose. There are now continuous blood glucose monitors as well that check your sugar 24 hours a day.
You’ll need to monitor your blood sugar levels throughout the day. If necessary, you may also need to take medication to control cholesterol, high blood pressure, or other complications.
Treating type 2
Type 2 diabetes is managed with diet and exercise, and can also be treated with a variety of medications to help control blood sugar. The first-line medication is usually metformin (Glumetza, Glucophage, Fortamet, Riomet). This drug helps your body use insulin more effectively. If metformin doesn’t work, your doctor can add other medications or try something different.
You’ll need to monitor your blood sugar levels. You may also need medications to help control blood pressure and cholesterol.
