Reader\'s Digest India - 09.2019

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Diabetes

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42 september 2019

Reader’s Digest

Going beyond diet

and medication

GET FIT

That exercise can help control dia-

betes is a no-brainer. It helps you burn

unwanted calories and lose weight.

Says Dr Anoop Misra, endocrinolo-

gist and chairman, Fortis C-DOC Hos-

pital, New Delhi, “Physical activity

increases the rate at which glucose in

the blood is taken up by the muscle

cells. This happens as the efficiency of

cellular transport vehicle for glucose

(GLUT-4) increases, in turn improv-

ing insulin sensitivity and lowering

blood glucose.” Experts recommend a

combination of car-

dio and strength

training for best

results. “An

hour of exer-

cise daily—

including

30 minutes

of aerobic

exercises or other cardio workouts

such as burpees, jump rope, 15 mi-

nutes of walking and around 10 to

15 minutes of resistance training,

incorporated through the day—is

ideal,” adds Misra.

SLEEP BETTER

Latest research

findings have shed

light on the effects

of sleep—or a lack

of it—on weight gain and blood

sugar control. Data shows that

obesity is most common among those

getting less than six hours of sleep

a night. Other studies point to a

possible link between inadequate or

poor quality sleep to an increased risk

of type 2 diabetes.

STRESS LESS

Chronic grinding stress can increase

your chances of developing type 2

diabetes, especially if

you’re genetically

susceptible. Why?

Because when

your body is under

stress, it releases

glucose (sugar).

A healthy pancreas

recognizes this rise in sugar

and secretes insulin in response.

But in a person with diabetes, it

is unable to do so. Also the stress

hormone cortisol triggers cravings

for high-fat, high-sugar comfort

foods, expanding your waistline.^

HEALTH

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