I wanted to write about diabetes. My hope is that you will learn more about the disease and what you can do to prevent yourself from getting it or help someone in your family/friend that has been diagnosed with it.
Diabetes is a disease in which the body in which the body either does not produce or cannot properly use the pancreatic hormone insulin. insulin controls the amount of glucose (sugar) in the blood and the specific rate at which glucose is absorbed into the cells in your body. cells need glucose to produce energy. also, the brain’s only food is glucose, hence the need for proper amounts of glucose in your system for the brain to function normally. after eating a meal that contains carbohydrates or protein, the blood sugar normally rises to between 120 and 130 milligrams per decaliter (mg/DL). This rise in blood sugar, triggers a release of insulin in the pancreas. the insulin opens the door s of cells, allowing glucose to enter them. as glucose enters all the cells in your body, the blood sugar level falls back down to normal levels and the release of insulin slows down or ends. its important to understand that every day, every hour the blood sugar levels vary. This is true for people without diabetes. If blood sugar falls too low, also called hypoglycaemia, a person’s ability to reason can become impaired. if blood sugar levels are too high, also called hyperglycaemia, the person has diabetes. in people diagnosed with diabetes, glucose builds up in the bloodstream instead of being absorbed by the cells, leading to hyperglycaemia. Diabetes can if not being controlled and taken care of, lead to kidney disease, heart disease, nerve damage, deem, infections in the mouth, lungs, gums, skin, feet and bladder. skin sores may also develop and fail to heal properly.
According to the American Diabetes Association (ADA), there are 23.6 million (!!!!) people just in the US diagnosed with diabetes. Holy moly. That is not good. And about 57 million (!!!) people have impaired fasting glucose (IFG) levels, meaning that they are pre-diabetic. If you have read this far, please pause for a second and think through this numbers. How is that even possible? We have the best healthcare we have ever had, we have more knowledge than ever about the importance of movement and physical training. Yet we are more sick than ever in our human history. Diabetes is the leading cause to Covid-19 deaths, it is also the seventh leading death in general in the United States and the primary cause of new cases of blindness in people between twenty and seventy four.
There are two major types of diabetes – Type 1 and Type 2.
Type 1 diabetes is insulin dependent diabetes and Tupe 2 diabetes is a non-insulin -dependent diabetes. Type 1 diabetes affects about 5 to 10% of people with diabetes and usually starts at an early age. It is classified as an autoimmune disease, which means the body’s immune system attacks the insulin producing cells in the pancreas. Type 2 diabetes is by far the most common type of diabetes and affects about 95% of the overall diabetes cases. In type 2 diabetes – the pancreas actually produces insulin but not enough to fuel the cells.
Known risk factors for Type 2 diabetes include: overweight, obesity, having a parent with diabetes, having had gestational diabetes, having given birth to a baby over nine pounds, blood pressure of 140/90 or higher, abnormal cholesterol levels, inactivity – defined as exercising fewer than three times a week, showing impaired fasting glucose tolerance (IGT) and a history of heart disease.
What is IGT you may ask yourself? It is a condition, also called Pre-diabetes, in which blood glucose levels are higher than normal but not high enough for a diagnosis. The only way to prevent Type 2 diabetes to develop is through rigorous changes of lifestyle with weight loss and daily exercise, this includes weightlifting, intense training and healthy nutrition. The major danger with diabetes is not the disease itself but the complications that can arise if insulin levels are not maintained. It can over time lead to, kidney failure, blindness, limb amputations, nerve damage and heart disease.
Opinions may vary as to the optimal ratio of dietary carbohydrates, proteins and fats for prevention and treatment of diabetes. However it is safe to say that carbohydrates trigger the release of insulin. the more carbohydrates you consume the more insulin is produced. In other words, avoid carbohydrates and avoid sugar. Eat a low-fat (unless good fat), high fibre diet including plenty of raw vegetables and fruits as well as vegetable juices. This reduces the need for insulin and lowers the levels of fats in the blood. Fibre helps to reduce blood sugar surges. For snacks – choose a healthy protein or rice bran crackers with nut butter or cheese. Legumes, root veggies and whole grains can also be good. The types of carbohydrates consumed are at least as important as the total carb loading. Hugh-glycemic foods such as white rice, white flour products, starchy veggies, and processed foods are quickly converted into blood sugar during digestion causing insulin levels to go up. Carbohydrates found in low-glycemic foods such as asparagus, broccoli, low starch veggies are converted into blood sugar much more slowly, hence better. Avoiding white foods is good. You can supplement your diet with spirulina. It helps to stabilise blood sugar levels. Other good foods/supplements are berries, brewers yeast, dairy products, egg yolks, fish, garlic sauerkraut, veggies and soybeans. Get your main protein from vegetables and fish and healthy dairy products. Avoid saturated fats and trans fat, avoid tobacco, avoid large amounts of vitamin B1 and B3. Exercise regularly! Good thing is that you know where to find us 😉
Please take a look at the video below about our space and hope you learned something today reading this blog post.
50 Back Squats (115/75)
1 Mile Run or 2000m Row
50 Back Squats