Week 165 :: What Should A Type 2 Diabetic Do To Live Healthy?

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* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of past TOTW articles) and see what was said about those that did not win. Good Luck!
------------------------------------------------------------

TOPIC: What Should A Type 2 Diabetic Do To Live Healthy?

For the week of: July 9th - July 15th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------------------

More and more people are at risk for type 2 diabetes. It's a serious health concern amongst a number of Americans.

What should a type 2 diabetic do to live healthy?

What is a good nutrition program for a type 2 diabetic?

How could a diabetic benefit from an exercise routine?

BONUS QUESTION: How does one know if they are at risk for diabetes?

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* New Rule (beginning: June 1st, 2006): Any exercise not listed on our exercise listing ([url]http://www.bodybuilding.com/fun/exercises.htm[/url]) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks.

Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks,
Will
Webmaster
Bodybuilding.com

become a type 3

Background: Type 2 Diabetes (previously named adult onset diabetes) occurs when the body in not able to use glucose (simple sugars and simple carb) for fuel. Type 2 Diabetes affects an estimated 21 million Americans! It is expected that by 2050 it will affect 48 million!

What should a type 2 diabetic do to live healthy? The most important thing that must be done to maintain a healthy lifestyle is to carefully monitor your blood sugar and make sure that it stays within a healthy range. This can be done by healthy eating, exercising, and regularly seeing your healthcare professionals. It is very important to report all symptoms to your doctor due to the many complications.
Long term complications such as heart and blood vessel diseases, nerve damage, kidney damage, eye damage, foot ulcers, increased risk of fungal and bacterial infections, osteoporosis, and Alzheimer?s disease (Dementia).

What is a good nutrition program for a type 2 diabetic?

Nutrition: Eating well balanced meals with lots of low glycemic index fruits and veggies, as well as whole grains and minimally processed complex carbs, beans, lean proteins such as fish, ?loin? meats, and poultry with skin removed. Non-fat and low fat dairy and calorie free drinks are optimal. Also become aware of what a portion of a food is so to avoid or counteract weight gain. (Pretty much avoid processed foods and huge portions!)
According to the Diabetic food pyramid it is recommended that diabetics eat:
6-11 servings of Grains and starches (1 slice whole wheat bread, ? bagel, 1 C winter squash, 1/3 c rice or pasta)
3-5 servings vegetables (minimum):
1 cup raw or ? cooked
2-4 servings of fruit:
1 small fresh fruit
? cup canned
2-3 servings low fat dairy:
1 cup low or non-fat milk
1 ounce low or non fat cheese
4-6 ounces Meat and Meat subs:
Also 1 egg, ? c tofu 1 T peanut butter all equal 1 once meat
Fats, Sweets and Alcohol should all be in moderation considered a special treat!!!



How could a diabetic benefit from an exercise routine? As I see it there are 2 main benefits that a diabetic can get from exercise, weight loss and blood sugar levels control. The combination of aerobic and strength training has been suggested to benefit both weight loss and sugar levels more than either method of exercise alone.

BONUS QUESTION: How does one know if they are at risk for diabetes? Risk factors for type 2 Diabetes include weight, inactivity, family history, race, age, and gestational diabetes.

Weight: The primary risk factor! If you are above you ideal weight loosing between 5-7% of your body weight can dramatically reduce this risk factor.

Inactivity: The less active you are the higher your risk is. It is recommended to do a minimum of 30 min of physical activity most days a week.

Family History: You have an increased risk if you have either a parent or sibling with type 2 diabetes.
Race: It is thought that African Americans, Hispanic Americans, American Indians, and Asian Americans are more likely to develop the disease.

Age: The risk increases significantly after the age of 45

Gestational Diabetes: People who had gestational diabetes when pregnant were more likely to develop type 2 diabetes, also mothers who give birth to babies over 9 pounds are at an increased risk.

Refrences:
[url]www.mayoclinic.com/[/url]
[url]www.diabetes.org/[/url]
[url]www.joslin.org/[/url]

Introduction

Type 2 Diabetes mellitus (also known as type 2 diabetes and formerly known as adult-onset diabetes) is a serious metabolic disorder affecting an increasing number of people in our society. Diabetes is characterized by insensitivity to insulin, a decreased secretion of insulin and an elevated fasting blood glucose level. In the last couple of decades the occurrence of diabetes has skyrocketed to the point that the CDC has referred to it as an epidemic. It can be very difficult to live with diabetes. Many diabetics need to carefully monitor their blood sugar, and use medications and insulin.

What should a type 2 diabetic do to live healthy?

There are a number of things a diabetic can do to keep their condition under control without having to rely on insulin or potentially dangerous medications. With a good diet, regular exercise, and a sensible lifestyle altogether, diabetes can be controlled. All these strategies have been shown to reduce insulin resistance, which is believed to be a key factor in treating diabetes. Regularly getting a good night sleep has been shown to help with increasing sensitivity to insulin. The diet and exercise will be discussed in the next sections of this article.

What is a good nutrition program for a type 2 diabetic?

There are various diets that are believed to be helpful to those suffering from type 2 diabetes.

Ketogenic diet: Many in the bodybuilding community are familiar with ketogenic diets. The diet is low in carbohydrates, high in fat and protein. The logic is simple: consuming less carbohydrates will lead to a lower blood sugar level which in turn requires less insulin. The body uses fat, as it's primary energy source.

Low-glycemic diet: The diet is not necessarily low in carbohydrates but restricts carbs that are high on the glycemic index. Many sugars, grains, starchy vegetables and fruits are restricted on this diet. Fat intake is often kept at moderate levels.

"The Diabetic diet": Encourages restriction of highly glycemic carbohydrates, as well as fats. The diet also encourages a very high fiber intake, particularly soluble fiber. Overall carbohydrate intake ranges form 40-70% of total calories. The diet remains to be controversial as to just how effective it is.

Regardless of whether or not one chooses to take on a specific diet, there are some key points they should always remember:
- Sharply limiting intake of sugars and grains.
- Avoiding hydrogenated oil/trans fats. Studies have shown they promote insulin resistance.
- Consuming an adequate amount of animal based Omega 3 fats, which are believed to promote insulin sensitivity.

The following are supplements that may be helpful to diabetics:
-Fish oil, to obtain the required omega 3s
-Medium chain triglycerides and virgin coconut oil, known to contain fats that are used for energy and not stored as body fat.
-Whey protein, studies have shown that whey protein may help prevent blood sugar spikes after high carbohydrate meals.
-A high quality multi-vitamin/mineral, many vitamins and mineral will help with increasing insulin sensitivity.


How could a diabetic benefit from an exercise routine?
Exercise has been shown to help type 2 diabetics in a number of ways. Simply losing 5 to 10 pounds can be very beneficial to diabetics (and just about anyone else who may be overweight) but exercise has also been shown to increase insulin sensitivity. Both aerobic exercise and resistance training have both been shown to be beneficial. An exercise program that combines both is optimal. For a diabetic who is not currently exercising, it is recommended that they first consult their doctor before beginning any exercise program. Also it should be noted that even walking for 30 minutes a day is enough to help increase insulin sensitivity.


BONUS QUESTION: How does one know if they are at risk for diabetes?
There is a condition called metabolic syndrome that is believed to be a "pre-diabetes" in the sense that having metabolic syndrome puts you at a significantly increased risk for developing diabetes as well as heart disease.
The symptoms for metabolic syndrome include:
-High fasting blood sugar levels
-High blood pressure
-High triglyceride levels
-Visceral obesity (central obesity, fat mainly accumulating around the midsection)
-Low HDL "good" cholesterol levels.
-A family history of type 2 diabetes
The occurrence of diabetes increases with age.

Anyone who is chronically overweight or obese, living a sedentary lifestyle, and not eating well could be at risk for diabetes.

References:

1. [url]http://en.wikipedia.org/wiki/Type_2_diabetes[/url]
2. [url]http://www.mercola.com/article/diabetes/index.htm[/url]
3. [url]http://www.diabetes.org/home.jsp[/url]

Intro:
Diabetes is a condition in which your body does not use food properly for energy. Your body changes most food into glucose (sugar), which is fuel for your body's cells. Insulin is the hormone needed to help glucose move from your cells, where it is used for fuel. When your have diabetes, your body does not make enough insulin or is not able to use the insulin it makes. The glucose cannot get into the cells properly, and too much glucose starts building up in the blood. Type 2 Diabetes is when your body cannot properly use the insulin it makes (it is not always able to move glucose into the cells). Type 2 occurs most often in people over the age of 30. It is the most common type of diabetes and is on the rise at a staggering rate.

WHAT SHOULD A TYPE-2 DIABETIC DO TO LIVE HEALTHY? First and foremost you will need to do a little research on your own. Your doctor will be able to provide you with guides to self management of diabetes. But, everyday there are many different avenues offered to, help todays people living with type 2 diabetes, manage it and live a healthy lifestyle. Ex: Diabetes.org, Magazines, Books, Diabetes camps, National Diabetics Association.....

WHAT IS A GOOD NUTRITION PROGRAM FOR A TYPE 2 DIABETIC? Goal is to control blood sugar levels! So, meal planning guildelines: Eat three well balanced meals daily. Don't skip meals
Meals should be about 4 to 5 hours apart at approximately the same time each day. Plan a snack if more time passes.
Don't eat between meals unless snacks were planned into your diet.

You will need to limit your sugar intake, including, but not limited to fruit & fruit juices. Artificial sweeteners may be used.
You should control fats high in cholesterol and saturated fats in your diet to reduce the risk factors associated with diabetes.
Fiber helps to control blood sugar levels. So, increase your intake of wholegrains, dried beans, raw fruits & vegetables allowed on your meal plan.
Example of a well balanced diabetic meal (1500 calories)

Breakfast: 1/2 cup fruit
1 cup oatmeal
8 oz. nonfat milk
Lunch: Raw vegetable plate
3 oz. turkey on whole wheat bread
1/2 cup fresh fruit with 1/2 cup nonfat yogurt
Dinner: 4 to 5 oz lean meat
1 cup pasta
1 cup cooked or raw vegetables
Salad with 1 tablespoon lowfat dressing
1/2 canned, unsweetened fruit
Snack: 4 oz nonfat milk
3 cups popcorn (air popped)
Everyday you should drink plenty of water. Unsweetened coffee & tea are fine.
Any foods or drinks high in sodium shoud be reduced or avoided all together.
You should never consume alcohol!

HOW COULD A DIABETIC BENEFIT FROM A EXERSICE ROUTINE? First of all, active muscles use sugar for energy, thus lowering blood sugar levels and decreasing the amount of insulin required. Cardiovascular activity helps reduce blood pressure, strengthens the heart, lowers blood cholesterol (cholesterol levels are higher among diabetics), improved circulation decreasing the risk of atherosclerosis (plax build up in your arteries). Weight training will help with bone strength & density while reducing the calcium levels found in your urine, yet another complication of diabetes.
Any type of good diet & exercise program will decrease the body's overall weight & body fat percentage thus, less insulin is needed to control blood sugar levels which is the main goal for a person living with type 2 diabetes.

HOW DOES ONE KNOW IF YOUR AT RISK FOR DIABETES?First, If there is a family history of diabetes. Certain ethnic groups are more susceptible to the disease (Am. Indians, Blacks, Hispanics).
Some symptoms of diabetes are: Frequent urination
Excessive thirst
Extreme hunger
Sudden weight loss
Irritability
Weakness or fatigue
Blurred vision or change in vision
Tingling or numbness in legs, feet, or fingers
Slow healing of cuts
If these symptoms occur consult your physician. All it takes is a simple blood test to find out where your blood sugar levels are at........Take care of yourself, were only here on borrowed time!!!!

im suprisded not more people wrote on this one.. as the title laid out, type 2 diabetes is getting prominent!!

Wow, that's one techincal paper, jdiritto. Mine is much less so, and I don't expect to beat you. Maybe a good read, though.

More and more people are at risk for type 2 diabetes. It's a serious health concern amongst a number of Americans.

What should a type 2 diabetic do to live healthy?
Diabetes is an extremely hard condition to live with. More than likely, you?ve lived your life and been able to have a nice little sweet cheat meal whenever you wanted without even needing to think twice. Now that you?ve got type 2 diabetes, it seems that things have changed for you. Your doctor says that you need to change your lifestyle in addition to testing your blood sugar often. Perhaps that statement from your doctor has led you here, in which case, you?re in the right place. Although living with type 2 diabetes will be different, sometimes drastically different than the lifestyle you knew before, it can be done.
In order to live a healthy life, there are a few things a diabetic person must look at.
1) The first of these is leading an active lifestyle. I?m sure you?ve heard time and time again that exercise is an essential part of the recipe to living a long life, but have ignored it until now. Now the fact is staring you in the face, your health is compromised and will only get worse if not taken care of. So go for a walk, or a bike ride. Start off slow and get yourself out there and be active. I also advise that you look into finding a way to incorporate some resistance training into your day, whether it be simply through doing household chores, or even going to the next level to actually lifting weights, it can help you build lean muscle which will speed your metabolism, which can help get rid of some of that extra weight that the majority of us carry around and would like to get rid of.
2) The second of these pieces of the puzzle to leading a healthy life would be the proper diet. Diet has a lot to do with not only causing diabetes, but it can also lead to its worsening. It?s pretty well known that being over-weight is one of the biggest risk factors for developing diabetes type-2, and it?s also very well known that years of eating fatty and sugary foods can lead to this overweight risk factor, sometimes to the extreme of obesity. The good news is that by carefully watching your diet and minimizing your intake of these types of foods will be the key to lowering your bodyweight to a healthy level which can in turn help you further control your diabetes.
3) The third and last thing that is essential to the diabetic looking to lead a healthy life is that they need to find a motivation to succeed and live through this condition. Without a specific goal in mind, it?s hard to stick to any plan, so whether it?s to get in shape enough to run a 5k with your wife or on the other end of the spectrum and it?s to see your grandchildren get married, you have a reason to resist both the temptations of that last piece of Swiss chocolate cake or to go for a walk rather than watching the game from the couch. The real goal is to get into the mindset that this is the means to a better life, and not a means to an end. Simply put, you?re not getting yourself in better shape for the sake of being in better shape; it?s to accomplish some more important goal to you. So find what motivates you, get checked by your doctor, and do what you need to do to live healthier; not only for you, but for your loved ones also.

What is a good nutrition program for a type 2 diabetic?
A good nutrition plan for a person controlling their type two diabetes is not that much different than a traditional weight loss diet, by virtue of the fact that the majority of people afflicted with diabetes are trying to lose a little bit of weight. Now, the goal to a healthier life is to eat healthier foods, such as fruits, veggies, lean protein sources, and whole grain foods. But quantity is also an issue in addition to quality. Even healthy foods when eaten in large quantities can cause weight gain. So keep in mind that you want to consume the same amount of calories as you burn if you want to maintain your weight, or since a pound of fat is 3500 calories, reduce your caloric intake by 500 cals per day to lose a pound a week, assuming you want to lose weight. But regardless of if your goal is to lose weight or not, eating healthier foods will make you a healthier person.

-Perhaps one of the best ways to structure your diet is to take the number of calories that you eat throughout the day, and split it into 6 different and equal sized meals throughout the day. This will help keep you constantly alert and fully awake during the day. If you think about it in a logical manner, it only makes sense that if you have a steady flow of food coming into your body, your energy levels will be much more consistent throughout the day.

This only holds true if you are eating the right kinds of foods also. As very sugary foods can cause drastic spikes in blood sugar, which due to your condition will not be able to go down as quickly as typically desired by the body, it can be harmful to you. This is why foods containing fiber are important. A carbohydrate rich food full of complex carbohydrates takes longer for the body to digest and process, thus not causing the spiking effect. A much slower rise in blood sugar allows the body to function more normally due to the lack of need for the insulin hormone.

In summation:
-Keep a healthy weight
-This can be done by eating 6 small meals throughout the day.
-Eat 500 fewer calories less per day than you expend, for a pound of weight loss a week.
-These meals should be composed of lean protein sources, complex carbohydrates, and fruits and veggies.
-Visit your doctor regularly to keep your condition constantly closely monitored.


How could a diabetic benefit from an exercise routine?
One of the common accompanying afflictions that are associated with type 2 diabetes is obesity. Extra weight is not only a risk factor for developing diabetes; it also can increase the severity of your situation, so it is absolutely essential to take the best care of your body as possible. One of the best ways to maintain a healthy weight is not only to watch your diet, as was discussed above, but also to begin an exercise routine. Daily exercise not only helps raise the amount of calories burned in a day by the body, it also raises the metabolism for further caloric burn for hours and sometimes days after performing the exercise. Getting the proper amount of exercise each day helps promote lean muscle growth as well as fat loss. Essentially it all boils down to being an active person and doing your best to take good care of your body.

BONUS QUESTION: How does one know if they are at risk for diabetes?
There are a few risk factors that you can look at to see if you are at a high risk for developing diabetes. These include:
? Obesity
? Sedentary Lifestyle
? High Blood Pressure
? Family History of High Blood Pressure
? High Cholesterol
? Impaired Tolerance of Glucose
? Ethnic Ancestry
? History of Diabetes in pregnancy (gestational)
? Increasing Age

Of course there are risk factors for diabetes, but you can never truly know unless you visit the doctor to know for sure. Medical attention absolutely essential in the management of this condition, so don?t think you can just tough it out. Many people do that and harm their health further, sometimes to a point of no return. If you suspect that there is a possibility that you are developing diabetes, seek medical attention as soon as possible. Left untreated, diabetes can cause blindness, liver damage, in addition to necessary amputation of limbs due to the lack of blood flow and nerve damage.


Thanks fore reading!
-Opiewags99

References:
[url]http://www.phac-aspc.gc.ca/ccdpc-cpcmc/diabetes-diabete/english/risk/index.html[/url]
[url]http://www.homehealth-uk.com/medical/diabetes.htm[/url]

Good luck everyone

[QUOTE=webmaster;189702561]------------------------------------------------------------
* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of past TOTW articles) and see what was said about those that did not win. Good Luck!
------------------------------------------------------------

TOPIC: What Should A Type 2 Diabetic Do To Live Healthy?

For the week of: July 9th - July 15th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------------------

More and more people are at risk for type 2 diabetes. It's a serious health concern amongst a number of Americans.

What should a type 2 diabetic do to live healthy?

What is a good nutrition program for a type 2 diabetic?

How could a diabetic benefit from an exercise routine?

BONUS QUESTION: How does one know if they are at risk for diabetes?

-------------------------------------------------------------

* New Rule (beginning: June 1st, 2006): Any exercise not listed on our exercise listing ([url]http://www.bodybuilding.com/fun/exercises.htm[/url]) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks.

Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks,
Will
Webmaster
Bodybuilding.com[/QUOTE]
Who won this week??? I have never done this before! Erica

it'll take like 2-3, maybe 4-5 months to figure out. theres a threat where they post winners into in this section, check that to see

[QUOTE=jdiritto;193202531]it'll take like 2-3, maybe 4-5 months to figure out. theres a threat where they post winners into in this section, check that to see[/QUOTE]

Thanks, i will check that out.....Erica

[QUOTE=Seymourcuts;193730991]Thanks, i will check that out.....Erica[/QUOTE] So what bodybuilding suplliments can a type 2 diabetic take?

this so great, helped so damn much. Please keep it on