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Innocent Choga FITNESS
Diet, exercise and prescribed medication are critical elements in helping to control diabetes.Diabetes has become a serious problem in our communities worldwide. Diabetes is a condition in which the body does not produce or properly use insulin. The numbers of people being diagnosed with diabetes keeps swelling. According to the World Health Organisation statistics the number of people with diabetes in Zimbabwe in the year 2000 was around 108 000 and the number is projected to reach 265 000 in 2030.
Diabetes can be controlled by diet and exercise. I understand that diet and exercise are prescribed first in the line of treatment because they play an important role in the of control diabetes. Diabetes can be caused by obesity (lifestyle related), lack of exercise and it can be inherited genetically. In my opinion it is important for any diabetic who wishes to start on a diet program and take up exercise or sport to consult their doctor first. It is also imperative that they know their blood group and follow a blood group specific diet.
Certain sources of carbohydrates such as maize and potatoes contain lectins which can interfere with insulin production and therefore interfere with energy, weight gain and muscle building
Similarly with proteins, it is important to know the best source of proteins relevant to one’s blood group be it animal protein, vegetable protein, or dairy protein.
There are many beneficial herbs and supplements that diabetics can also use to help maintain satisfactory sugar levels, for example Chromium, Alfalfa or Sutherland. A superior build up of nutrients (biochemistry) takes place in the production of these supplements and this is meant to augment our diets which due to urbanisation, GMOs, etc, are lacking in nutrients, vitamins and minerals.
Diabetics should eat four to six small meals per day. They should never go hungry (for instance having breakfast and nothing till dinner) as this causes insulin spikes and drops. Insulin spikes relate to a sharp rise in sugar levels. Refined foods are also main culprits when it comes to spikes which can cause dizziness and can deteriorate into an emergency situation. Spikes are also alleged to cause damage to arteries and insulin receptors.
Diabetics should remain vigilant during exercise and look out for signs such as dizziness, dry mouth, frequent thirst and frequent urination. They should be able to determine whether or not their frequent urination is due to high fluid intake or adverse sugar levels. This is tricky because people are supposed to drink a lot of water during exercise.
Diabetics should be wary of over exercising as this will deplete their glycogen levels causing emergency situations associated with drops. It is recommended that diabetics eat carbohydrate snacks such as cheese and crackers 30 minutes before exercise to help control blood sugar levels.
There is need to balance energy and insulin during exercise. Therefore diabetics are also recommended to invest in a glucometer in order to measure their sugar levels before and after a workout. Diabetics should carry their medication and use it as recommended by their doctors, and most important of all they should follow their doctors’ orders and never default in taking their prescribed medication.
However diabetics are strongly advised to take up exercise or sporting disciplines of their own choice. They should never be scared to take up any form of exercise.
Weight training is highly recommended. Its ability to pump up blood and oxygen into various parts of the body thus enhancing metabolism and building muscle and squeezing out unwanted fat cannot be matched by any other form of exercise.
Aerobic activities such as jogging are also superior in the conditioning of the cardiovascular systems as always I personally recommend that one takes up a training regimen that one enjoys the most. There are many successful athletes who were and are diabetic. For example Adam Morrison played basketball in the NBA as a small forward 2006 to 2010. Gary Forbes was another diabetic small forward.
Diabetic defender Gary Mabbutt enjoyed a football career at Tottenham from 1982 to 1998 after leaving Bristol Rovers which he turned out for from 1979 to 1982. Tim Belknap a former world body-building champion is also diabetic. Wasim Akram a Pakistani cricket fast bowler who played from 1985 to 2003 and is considered one of the greatest cricketers of all time is also diabetic.
Australian rugby fullback Brett Stewart who plays for Manly and the national team is diabetic. This just shows that anyone can be what they want and medical conditions are no limitations. With healthy lifestyles we can condition ourselves to handle any challenges.
Please note the information contained in this article may vary from what other people and organisations know as it was obtained from different sources. The best thing is for interested individuals to contact their doctors first before embarking on any diet or training regimen.
Special thanks go to:
Farai a reader of this column who requested for this information, but I thought I should share with all readers.
Mark Adams of Health and All, a medical Expert
Feedback: [email protected] is a six time National Body-Building champion with international experience. He competed in the reputable Weider International Federation for Body Building. He is currently studying for a science degree in Physical Education and Sport.
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