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7 ways exercise helps prevent and manage diabetes

Numerous studies have shown the undisputed benefits of physical activity for people with type 2 diabetes. The condition develops when the body cannot produce or process insulin effectively. Insufficient insulin levels result in excess glucose in the bloodstream, which may eventually cause serious health complications like kidney failure, stroke, or blindness. In addition to suitable treatments, regular physical exercise is an early line of defense doctors recommend for people with diabetes.

Effects of exercise on diabetes
Exercise can help one manage type 2 diabetes symptoms, as regular physical activity may slow the progression of the disease or even reverse its long-term effects. Here are some ways exercise helps people with the condition:

Managing blood sugar levels
Physical activity combined with good food habits can work wonders for one’s health. Walking, running, swimming, or cycling are cardio-based activities that help keep glucose levels in check and boost the body’s insulin sensitivity. According to the International Journal of Cardiology Research, muscular training also aids in controlling blood sugar levels. Muscle building alone can take up to 80% of the glucose in the body and clear up the bloodstream. Doctors may also recommend walking after meals to manage diabetes.

Managing stress
Physical and mental stress lead to the release of adrenaline and cortisol into the bloodstream. These hormones can spike blood sugar levels and worsen diabetes over time. Usually, any form of exercise can help relieve stress and enhance mood by releasing feel-good hormones in the brain called endorphins. Additionally, working out can also improve sleep patterns, cholesterol levels, and blood pressure.

Lowering inflammation
Type 2 diabetes and its effects, like cognitive decline or joint pain, can lead to inflammation throughout the body. Regular exercise can help lessen the inflammation and its impact. The American Diabetes Association advises adults with type 2 diabetes to engage in 150 minutes of physical activity every week and strength training two or three times a week.

Targetting belly fat
Abdominal or visceral fat around the vital organs can hamper the liver, heart, and lung function. Additionally, visceral fats reduce the body’s sensitivity to insulin, making it difficult to manage blood sugar levels. Resistance training or cardio workouts can help get rid of this fat.

Improving blood circulation
High sugar levels can result in fatty deposits in blood vessels, narrowing the vessel openings and hampering blood flow. Poor blood circulation can increase the risk of foot ulcers, delay wound healing, or even cause nerve damage. Exercising regularly can improve blood circulation.

Preventing muscle loss
Diabetes may accelerate muscle loss, especially in older adults. Strength training is a great way to avoid age-related muscle degradation. It can also help patients fight mobility issues and complications like joint pain or weak bones.

Reducing the risk of vision loss
The eyes have small blood vessels; high blood glucose levels can interrupt the blood flow, leading to diabetic retinopathy. Exercise can help one control this risk. To prevent nerve injury, one can begin with low-impact stationary cycling or other moderate exercises. One should consult a healthcare professional before beginning any workout.

Coping with urges that can trigger a relapse post treatment

Addictions when left untreated can turn into crippling conditions. One can be addicted to smoking, binge drinking, or even shopping. Once addicted, one willfully submits to urges, despite having satisfied them before. However, addictions can be managed and to a great extent treated to full recovery. But, the post-recovery phase is crucial where both the mind and body are put to test and can trigger a relapse. Continue reading to know more about the most common triggers for addictions and how to deal with them.Stress Stress is commonly the root cause of many problems and addictions, both physical and psychological. One can become an addict as a way to manage the stress that may stem from strained relationships or priorities. The best way to avoid a relapse during recovery is to make lifestyle changes that donât trigger a return to addictions amidst a stressful situation. One can practice mindfulness, engage in relaxation techniques, manage oneâs time to avoid stressful situations, and imbibe healthy eating habits and exercise in their daily routine. EmotionsThere is an umpteen number of triggers that invoke a positive or negative emotional response. However, the stress associated with dealing with emotions daily can trigger urges without one even realizing. Often, one turns to a glass of alcohol or relies on prescription medications to put the mind at ease. It is not a permanent solution and prolonged use of these substances can cause more harm in the long run. One must learn and explore productive ways of controlling emotions better to avoid a relapse during recovery. For example, writing and maintaining a journal that contains oneâs feelings and thoughts can act as a healthy outlet. Similarly, there are other healthy ways to channel oneâs energy and manage emotional responses.Positive conditioningPeople who have addictions such as smoking or drinking may often find themselves in situations where a lit cigarette or a glass of wine can trigger a relapse. This is understandable considering these substances were the primary source of comfort and relaxation. However, with positive reinforcement and reconditioning one can train the mind and curb such urges. Relaxation doesnât always mean techniques like yoga or meditation, it can also be pursuing your hobby. Counseling for group gatheringsBirthdays, parties, New Yearâs events, and any celebration in general call for alcohol consumption and smoking. At times, these could be the very addictions one is recovering from, and in a social gathering, such temptations can be strong. However, a recovering addict should refrain from indulging in any of these as even a taste can turn into a relapse. For instance, a recovering alcoholic must avoid having a single drink as that could put him/her on a slippery slope to relapse. Here, one-on-one counseling can help prepare the mind to resist the urge. It is never healthy for a recovering addict to simply avoid socializing fearing a relapse.

Exercise – An effective solution in cancer management

In the past, doctors typically advised cancer patients to rest and avoid physical activity. However, early exercise cancer research (or research oncology) in the 1990s and 2000s contradicted this advice. This field has grown exponentially over the past decade, with over 1000 randomized controlled trials. Evidence now overwhelmingly suggests that those living with cancer can greatly benefit from being physically active. Therefore, exercise can now be precisely prescribed to address several cancer-related conditions. How does exercise help mitigate cancer-related outcomes? Studies in exercise oncology can be traced back to the 1980s when research by a leading state university found that breast cancer patients undergoing chemotherapy who exercised daily experienced less fatigue, nausea, and disability from the treatments. This kickstarted research in the field to find out the relationship between exercise and cancer. In 2019, a panel of experts found that doing half an hour of aerobic exercise three times a week during and after cancer treatment can ease fatigue, anxiety, and depression and improve quality of life and physical functioning. The panel also concluded that there was no increased risk of lymphedema from resistance exercise twice a week. However, researchers do currently lack evidence as to whether exercise can help improve other health outcomes such as peripheral neuropathy, cardiotoxicity, cognitive functioning, pain, or chemotherapy completion rate. How can exercise be used as a preventive tool against cancer? Studies strongly suggest that exercise can help reduce the risk of seven types of cancer: bladder, breast, colon, endometrial, esophageal, kidney, and stomach. It has also been linked to the prevention of lung, blood, head, neck, ovarian, pancreatic, and prostate cancers. Exercise has also reduced the risk of fatalities in people diagnosed with breast, colorectal, and prostate cancers in the range of 40% to 50%. Experts believe that this is because exercise helps reduce levels of inflammation and insulin, which have been directly linked to some cancers. It also induces angiogenesis, or the creation of new blood vessels, which could mean that more blood-driven anti-cancer treatment can be delivered to malignant tumors. Why does exercise help? Exercise alone cannot cure cancer, but it can be helpful in the process. While cancer weakens the immune system, every single round of exercise works wonders to bolster it. Research has found that pedaling full-speed on a stationary bike for 10 minutes can boost tumor fighters called natural killer cells by 10 times in the body, while also having a positive impact on protective T and B cells in the blood. By using exercise to help cancer patients build up bigger armies of defender cells, it may be possible to make powerful immunotherapy treatments work better. Along with cutting calories, exercise can also help reduce body fat, which is a common concern for many breast cancer patients, and linked to reduced self-esteem and poor quality of life. Working with nutritionists, behavioral psychologists, fitness experts, and exercise oncologists, together with specialists, can help pave the way for cancer remission.

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Exercise – An effective solution in cancer management

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