What you must know about Diabetes: Whether you are trying to control or prevent diabetes, one of your key concerns should be maintaining a healthy weight. Your body weight affects your blood sugar, blood pressure and cholesterol levels. If you are over your recommended healthy weight, losing even 7%-10% of your total body weight will aid you in your fight against diabetes. If you tend to carry more fat around the abdomen then you are at an increased risk of developing diabetes, this is because the fat surrounding the organs in the abdomen and liver, are closely linked to insulin resistance. When embarking on a healthy diet and increasing your physical activity remember that there is no one formula that fits all so It is important that your diet and fitness regimes are prescribed by experts to suit your individual health demands.
Diet for Diabetes: Eating healthy doesn’t have to be difficult, just remember that whatever you eat affects your blood glucose, cholesterol, blood pressure and weight. This does not mean depriving yourself of the foods you love, it simply means eating smart, and in moderation. Prepare meals that are well balanced; that will boost your energy; and assist you in maintaining a healthy weight, you will soon find this enhances your mood. Keep your body in shape by consuming healthy nutritious meals that are abundant in healthy fats such as raw nuts, fish oil, olive oil and whole milk dairy. Indulge in fresh fruits and vegetables, the more colours on your plate the better the results. Whole grains, high-fibre cereals and legumes are a must, and take care of your protein intake with eggs, milk, cheese and unsweetened yogurt. Deep fried, packaged and fast foods are a definite no, and you should avoid white breads and sugary cereals.
Fitness regime for Diabetes: Exercising regularly not only helps in managing weight but also improves your insulin sensitivity. Any kind of exercise ranging from walking, brisk walking, running, cycling to Zumba, aerobics and resistance training are great for your health even if you are just starting out on your fitness journey. Complete 30 minutes of moderate intensity exercise daily, any activity you can manage will count, so choose a regime that you like and that you are likely to stick with. Aerobic fitness and Strength Training are both important for optimal fitness and controlling your blood sugar. However, before beginning any fitness program, it is essential to consult a fitness expert who can structure a plan to best meet your needs.
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