Of these, fructose is especially harmful. Fructose, glucose, dextrose, lactose and maltodextrin are all types of sugar. In addition to exercise, eating less sugar is one of the best actions you can take to keep your blood sugar in the healthy range. As you eat sugar more, your brain craves more. High consumption of sugar is linked to diabetes, and research also suggests that sugar is biologically addictive. Sugar is high in calories, and eating sugar leads to a spike in blood glucose. The average American eats 152 pounds of sugar per year!!! And, as we age, we lose our taste buds, which make us crave sugar more. Adding a little sugar - such as a sports energy drink mix - to your water bottle is a good idea for preventing too much of a drop in your blood sugar. Blood sugar below 70 mg/dl can cause mental confusion, unconsciousness or seizures. For the same reason that exercise is good for reducing blood sugar, there is a small chance that your blood sugar could drop too low with prolonged vigorous exercise. However, you should be careful when performing vigorous exercise to avoid developing low blood sugar (hypoglycemia). More vigorous exercise will improve your heart health and muscle strength. This means that you need at least a little exercise nearly every day to reduce the risk of diabetes. How hard should I exercise? Most research suggests that mild exercise such as brisk walking or lifting weights is enough to benefit insulin sensitivity and production - and the effect is immediate.To sum up, both aerobic and resistance exercise following a meal would be good strategies to control your blood glucose and prevent diabetes. Interestingly, not only aerobic exercise but also resistance exercise - like lifting weights - can lower blood glucose and triglycerides following a meal. This is likely because exercise slows the release of nutrients from the stomach and increases use of sugar by muscles. Aerobic exercise may have the most powerful effect when performed after a meal. Does it matter when I exercise? While exercise any time of day is beneficial for blood glucose and triglycerides, some research suggests that the timing of exercise around a meal may be important.How much exercise should I do? The American Heart Association recommends 150 minutes per week of moderate aerobic exercise (like brisk walking) or 75 minutes of vigorous exercise (jogging, cycling, etc.).Therefore, exercise is your best line of defense against diabetes. In fact, exercise is more effective than most medications used to improve insulin sensitivity. Exercise, such as brisk walking, provides an immediate beneficial effect on insulin sensitivity and insulin production. Research shows that even easy exercise increases insulin sensitivity in muscles and improves pancreas insulin production, which reduces your risk for many diseases including diabetes. So, what can you do? Many lifestyle strategies can prevent diabetes, including the following: 1 | Exercise Regularly Diabetes can cause many complications including cardiovascular disease, stroke, chronic kidney failure and damage to the feet and eyes. Why does this matter? Low insulin sensitivity and reduced insulin production can lead to poor control of blood sugars and fat, which can lead to diabetes. But as we age, the pancreas produces less insulin - which means blood sugar remains elevated for longer. This sugar is either used immediately for energy or stored for later use by exercising muscles. 2 | Insulin ProductionĪfter a meal, blood sugar rises, and a young pancreas produces insulin to stimulate uptake of that sugar into muscle and fat tissues throughout the body. This means that sugar (glucose) and fat (triglycerides) remain in the bloodstream longer, leading to poor blood sugar and blood lipid control. However, as we age, our muscle and other tissues become less sensitive to insulin. Insulin also controls how much fat is released from fat tissue into the bloodstream. Insulin helps cells use the glucose (sugar) that is circulating in the blood or stored in muscle. Young, healthy muscle and other tissues throughout the body are highly sensitive to insulin. Muscles use sugar for energy every time we move, and as we age, two problems develop: 1 | Insulin Sensitivity Blood sugar (blood glucose) control is critical to daily function.
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