Exercise and Obesity

 4/26/23 For people with diabetes, strength training helps the body : Respond better to  insulin Improve the way it uses blood sugar Lose weight Lower your  risk for heart disease Studies show that it's as good as  aerobic exercise   at boosting how well your body uses  insulin . (Also doing aerobic exercise may be even better.) All of this information is word for word from  https://www.webmd.com/diabetes/strength-training-diabetes#:~:text=You%20can%20lift%20weights%20or,a%20longer%20workout%20less%20often.

 4/25/23  for prediabetics, Build up to doing at least 150 minutes/week of  moderate-intensity activity (like a brisk walk, light cycling, dancing or water exercise) to vigorous activity (like jogging, singles tennis or hiking hills) . You'll improve the way your body stores and uses glucose, as well as your stamina and heart health. https://www.exerciseismedicine.org/wp-content/uploads/2021/04/EIM_Rx-for-Health_Prediabetes.pdf

 4/17/23 "If you have  diabetes , chances are someone has mentioned that you should avoid eating fruit. In truth, whole, fresh fruit is packed full of fiber, vitamins, minerals, and antioxidants. This makes fruits a nutrient-dense food group that can certainly be part of a healthy  diabetes treatment plan . Here's the portion sizes for the amount of fruit you should be eating, if you have  diabetes". Eating Fruit When You Have Diabetes (verywellhealth.com)

 4/10/23 "For people who have diabetes—or almost any other disease, for that matter—the benefits of exercise can't be overstated. Exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being. There are added benefits for people with diabetes:  exercise lowers blood glucose levels and boosts your body's sensitivity to insulin, countering insulin resistance." The importance of exercise when you have diabetes - Harvard Health

April 5th, 2023   " Insulin sensitivity is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity.  When your muscles contract during activity, your cells are able to take up glucose and use it for energy whether insulin is available or not.  This is how exercise can help lower blood sugar in the short term. And when you are active on a regular basis, it can also lower your A1C." Blood Sugar and Exercise | ADA (diabetes.org)

March 28, 2023 Whole grains don’t contain a magical nutrient that fights diabetes and improves health. It’s the entire package—elements intact and working together—that’s important. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. This leads to lower, slower increases in blood sugar and insulin, and a lower glycemic index. As a result, they stress the body’s insulin-making machinery less, and so may help prevent type 2 diabetes. Whole grains are also rich in essential vitamins, minerals, and phytochemicals that may help reduce the risk of diabetes.  In contrast, white bread, white rice, mashed potatoes, donuts, bagels, and many breakfast cereals have what’s called a high glycemic index and a high glycemic load.  Simple Steps to Preventing Diabetes | The Nutrition Source | Harvard T.H. Chan School of Public Health