(4) Perform High Intensity Exercises Regularly
It is one of the most unbeatable steps to recover from type 2 diabetes. Regular exercise can significantly boost the overall health of body. But, every exercise is not created equal.
Smaller amount of high intensity exercise is found to have better effects on the insulin level as compared to an hour of daily moderate cardio.
According to a 2017 study published American Journal of Physiology-Endocrinology and Metabolism, functional high intensity training improves pancreatic β-cell function in adults with type 2 diabetes.
Therefore, it improves blood sugar control in diabetic patients. Additionally, high intensity exercises can positively affect blood pressure, cardiovascular health, lipids, mortality and quality of life.
It is also observed that even walking for half an hour per day can improve your general health. Generally, high intensity exercise acts by utilizing all stored sugar in liver & muscles during exercise bout.
In its response, cells of muscle & liver take-on insulin-like effect with greater affinity for glucose to fill their storage tanks. Simultaneously, high intensity exercise boosts human growth hormone (HGH) secretion through next 24-36 hours. This ultimately enables the body to burn more fat for energy.
Thus, growth hormone improves the body’s ability to heal damaged pancreas & insulin receptors on cell wall.
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(5) Maintain Ideal Body Weight
It is one of the most necessary tips to tackle diabetes more effectively. Ideal body weight is the expected weight of a healthy normal individual depending on his height. But, ideal body weight can be modified by factors such as gender, age, build & degree of muscular development.
However, type 2 diabetes is strongly associated with weight gain. And, it doesn’t necessarily mean obesity. A person is usually considered obese if they weigh 30% above their ideal body weight.
Generally, ideal body weight of men = 50 kg + 2.3 kg for each inch over 5 feet. However, ideal body weight of women = 45.5 kg + 2.3 kg for each inch over 5 feet.
Any form of unhealthy weight gain particularly in liver & around pancreas is highly risky. This adversely affects insulin production in this area.
Therefore, losing excess weight around liver & pancreas can help to mitigate diabetes. This healthy practice can even lower the risk of getting diabetes in the long run.
- Tips To Tackle Diabetes: Huffingtonpost