Exercise to manage sugar levels

DEEPIKA RATHOD

Diabetes, a chronic metabolic disorder characterised by elevated blood sugar levels, has affected millions of people worldwide. This condition occurs when the body either doesn’t produce enough insulin (Type 1 diabetes) or becomes resistant to the insulin it produces (Type 2 diabetes). Indeed, Insulin resistance (IR) is a pivotal factor in Type 2 diabetes as it prevents cells from efficiently utilising glucose for energy, leading to elevated blood sugar levels. Over time, this can result in serious health complications affecting various organs.

IR arises from a combination of factors. Sedentary habits and excessive calorie consumption leading to obesity contribute significantly. Genetic predisposition, particularly a family history of diabetes, also increases susceptibility. Another factor could be chronic inflammation which is often linked to obesity. Hormonal imbalances, such as polycystic ovary syndrome (PCOS), lack of sleep, high stress levels, and poor dietary choices rich in refined sugars and unhealthy fats further exacerbate insulin resistance.

Managing diabetes requires a comprehensive approach on balanced healthy meal, lifestyle shift, etc. And exercise stands out as a fundamental pillar for enhancing overall health and controlling sugar levels. Beyond physical fitness, regular physical activity positively influences mental health, cardiovascular health, weight management, and insulin sensitivity.

Here’s how it works:

Enhanced insulin sensitivity: Engaging in exercise increases insulin sensitivity, making cells more receptive to insulin. This allows cells to effectively utilise glucose, resulting in lower blood sugar levels.

 Glucose uptake: Muscles have the remarkable ability to absorb glucose during physical activity, even without the presence of insulin. This contributes to reducing blood sugar levels and easing the workload on the pancreas.

 Weight management: Regular exercise aids in weight loss or maintenance. Achieving and maintaining a healthy weight is crucial for managing diabetes, as it enhances insulin sensitivity and improves overall metabolic health.

 Reduced liver glucose production: Physical activity helps lower excessive glucose production by the liver. This reduction prevents sudden spikes in blood sugar levels.

 Long-term glycemic control: Consistent exercise lowers HbA1c levels, which provide insight into average blood sugar levels over an extended period.

Before embarking on an exercise regimen, especially for individuals with diabetes, it is essential to consult a healthcare professional or a personal trainer becausethey can tailor an exercise plan to individual needs and monitor progress. Considerations such as exercise intensity, duration, and type should align with an individual’s health status and goals.

Overall, embracing regular physical activity, under proper guidance, empowers individuals to lead healthier lives and gain better control over their condition.

(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))