Diabetes & Lifestyle

Nov 26, 2015


Doctors and medical professionals universally agree that a majority of their diabetes patients are not, or have not been, physically active.

“Lifestyle disorders” (as Type 2 Diabetes is fondly called) and chronic conditions usually develop due to a lack of physical activity over the years. Epigenetic intervention can help (significantly) in re-programming metabolism, insulin function, and hormonal regulation. Aerobic exercise (and an active schedule for 10-12 hours a day) can greatly alleviate symptoms.

Diabetes & Lifestyle – Dos and Don’ts

Do not:

  • Forget your medication.
  • Underplay symptoms. If your prescription drug is not working, or you face new symptoms (Type 2 D affects other organs as well), see your doctor immediately.
  • Look for instant fixes. Ignore all the “Magic” pills and drinks that claim to give instant results for curing diabetes.
  • Embrace all artificial sweeteners. Sucrose, levulose, fructose, etc., are all sugar molecules. For example, eating a “diabetic laddu” is all right for special occasions. However, long-lasting management of symptoms is key; so chuck those additional spoons of white sugar, sugar-coated pastries, and cookies.
  • Give up on ALL foods that you love.
  • Stop exercising once your doctor sees some improvement.
  • Give up when your doctor or you do not see some improvement.

  • Reduce overall sugar intake.
  • Switch to an active mode every day. Exercise regularly.
  • Educate yourself. Read more about different foods and their nutritional profile.
  • Get a new hobby (or go back to an old one) which alleviates stress levels.
  • Respect your body. It needs all the attention you can give! Set the right example for your family too.
  • Cook for yourself, whenever you can.
  • Everything above – in moderation!!

Diabetics’ “Pet peeves”

  • Exhaustion and/or fatigue.
  • Increased frequency of thirst and/or hunger.
  • Inability to stay away from the sweet stuff, “social” events

Fitness regimes can fix all of the above. Consistency in working out and staying in shape regulates feelings of hunger, satiety, response to cravings and more.  The longer your fitness plan, the stronger will be your resolve to follow healthy habits.

What’s the verdict?

Experts recommend aerobic activity of ~150 minutes per week and resistance training 2-3 times a week for optimal management of insulin sensitivity (classic sign of T2D) and glycemic control.

Prevent or manage diabetes better with exercise

  • Brisk walking (>=5-6 kmph) for the early birds and the ones who have dogs.
  • Running or bike-riding for those who like the adrenaline rush.
  • Muscle-conditioning (also known as strengthening) who wish to stay in shape while fighting diabetes (Pilates is a great way to do this). Increasing muscle mass helps burn more fat – for up to 24 hours before your next workout. Blood sugar levels also remain stabilized for longer.
  • Yoga for all, especially the ladies.
  • Hi-Intensity Interval Training (HiiT) for those who want a challenge.
  • Any sport (tennis, football, cricket, basketball, squash, martial arts) for the parents who want a better report card at the doctor’s. Or just skipping with your kid. Or Hopscotch. As long as you move, really.
  • Stair walking for those who work (or live) on the top floor.

SugarGene test can help you prevent & manage diabetes

SugarGene is a genetic test that gives the genetic predisposition to type 2 diabetes, risk factors, complications, treatment options, and nutrigenetics.

Diabetes Day Offer

A quick recap of why SugarGene is great for you

  • Prevent or delay the onset of type 2 diabetes.
  • Early detect diabetes, giving adequate time for corrective actions.
  • Ensure best-fit treatment by studying drug efficacy and sensitivity based on your genes.
  • Take measures to prevent other relevant metabolic conditions.
  • Fight obesity and ensure optimum fitness levels.
  • Get a genetic test that is easy on the pocket

About The Author

Rasika is the product specialist and scientific liaison for Mapmygenome’s personal genomics portfolio. With eight years of experience in sequencing, molecular biology, genetic data analysis and reporting, she currently works in the product team at Mapmygenome. Her key responsibilities include genomics product development, data curation, scientific content creation and management, data analysis and technical support for business development. Her key strength is a robust understanding of consumer genomics, including specialized areas such as pharmacogenomics, nutrigenomics and sports genomics. Rasika is also a certified group fitness trainer and Pilates (Balanced Body) Mat instructor.

Disclaimer: The information provided here is not exhaustive by any means. Always consult your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition, procedure, or treatment, whether it is a prescription medication, over-the-counter drug, vitamin, supplement, or herbal alternative.