key posts

Tackling Diabetes through exercise

At university I learnt how much exercise can do for Diabetes, particularly Type II. Since then I have spent a lot of time researching further to really understand the topic. It just sounds too good to be true.

The great thing is that all the evidence backs up what I learnt. Since then I’ve been searching for the best way to share what I have found. My blog seems the best way.

What is diabetes

In Greek Diabetes means sweet urine because the main sympton is an inability to control blood sugar levels. This is because the cell mechanisms for regulating blood sugar have been disrupted.

In type 1 diabetes this is because your body can’t produce insulin. Insulin helps regulate the amount of sugar in the blood. So an inability to produce insulin leads to an inability to control sugar levels. The only treatment is injections of insulin.

The most common form of Diabetes, Type 2, is a disease of our modern sedentary lifestyles because our bodies have developed insulin resistance. Meaning that they can produce insulin but the cells of the body no longer respond correctly to it. Disrupting our ability to control blood sugar. Many people have this condition without even knowing because it develops slowly over many years.

Listening to Radio 5 live (10th Feb 2014) I heard details about Diabetes in the UK. The problems of Diabetes include:

  • 100 amputations a week
  • leading cause of renal failure
  • leading cause of blindness

This is why it is so important to understand Diabetes and how to prevent it.

The value of activity in preventing problems is highlighted by a conversation with a patient. She asked her doctor what to do if sugar levels are high? Here doctor advised that she go for a walk.

Doctors could prescribe medicines but these all have side effects. The beauty of walking is that it is natural.

How does exercise help?

The main story of how exercise helps with diabetes is explained in Heart disease and diabetes: Move out of their way: This is a key article linking coronary heart disease (CHD), Diabetes and insulin resistance and explains in depth how diabetes causes damage to the body and how exercise fixes the problem.

Diabetes type II is primarily about insulin resistance. So the key question is Can you reverse insulin resistance

diabetes type 2 is conisidered a self inflicted disease. Brad thompson of oncolytics explains that type 2 diabetes is nothing to do with genetics and everything to do with lifestyle. That’s what is clear these days. Brad is an expert in micro biology and cell dynamics so he explains the issue very well.

The benefits of exercise tie in to the effect of physical inactivity on disease worldwide  and the pandemic of physical inactivity

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Useful reading

I have found so much useful information it seemed wrong to hide it.

Useful references

How activity and exercise improves your health

For years we have been told that exercise is good for us. Now the evidence is becoming indisputable.  Being inactive is as bad as smoking or drinking too much alcohol. It could even be more serious than that.

Over the years I’ve found so much information I didn’t know what to do with it. I mainly shared it through my original blog or kept it private hoping to share it when I found the right approach. For many of these articles I’ve now been waiting years which just isn’t helping anyone.

I recently realised my blogs are the perfect medium on which to share because I’m most interested in the discussions and debate around this topic. I don’t feel I have the answers, I share because I’m interested in learning and using what I learn to help me on my journey through life.

I have now started to organise all I have found and it’s re invigorating my dreams because the message really is about living your life. The act of living itself is what we must do. Moving is living. Activity to me isn’t just physical it is mental and emotional. Thinking about things makes your brain active, experiencing emotions involves both your brain and your body.

For now most information will be about physical activity because that is what is most available. Though I am looking for and finding interesting articles in all three areas. Over time this and all the other posts will grow as I continue this life journey.

Diseases

For now I’m creating a series of articles covering the various topics related to activity and health. So far I have published:

Key articles

Activity is so useful throughout life that I’ve also compiled a list of the main articles worth reading to build your general knowledge.

Useful Reading

Here is more useful information

How to lose weight

Over the years like everyone I’ve tried all sorts of ways to adjust my weight. Some times gain it and some times lose it. I’ve now got to a point where I am very comfortable getting to the weight i want to be so I feel I have the control and freedom I always wanted. So I thought I was in a position to share a few things I learned along the way. I hope they help.

The thing is though, I am still learning and exploring. So I’m really just sharing the lessons from my journey so far. The most important thing to me is that I’ve found an approach that brings a smile to my face and lots of fun to my life. That’s why I find it works so well. What it does require though is searching for new ideas to keep things fresh but that’s part of the fun.

Here are the articles I have written so far presented Fit2Thrive Play, Compete and Create approach to improving your lifestyle

Play

Enjoy what you do. All the research shows that keeping up your weight loss activity is the most important thing you can do. If you learn to enjoy your life while you lose weight then you have the best set up for success in the short, medium and  long term.

  1. How can you lose weight and be happy?
  2. Create a daily feast and famine cycle
  3. Find your weight loss dynamic
  4. Be active, keep motivated and have fun
  5. Weight loss and Christmas. The food addicts guide to feasts part 1 part 2
  6. Running or just moving. What is most important to losing weight?
  7. Get fit to make the most of every minute
  8. Avoid empty experiences: Make the most of each experience
  9. find your happy place and simplify your life

Compete

How do you fit it all in and get on with your life?

  1. food addiction linked to obesity
  2. Why walking is good for you
  3. Why a food addict can not go ‘Cold Turkey’
  4. The men who made us fat
  5. Calorie and nutrient intake over time
  6. 1 mile a day burns over half a stone in a year
  7. Confessions of a foodaholic
  8. Losing weight is like paying off a loan part one part two
  9. Losing weight: Don’t limit yourself by having a limited goal
  10. Could losing weight be made easier by just taking longer to eat and enjoying every mouthful?
  11. You can’t burn fat without a carbohydrate flame.A general point that must be made clear The body has an abundant supply of fat for energy but a very limited (generally around 500g) store of sugar (carbohydrate) in the form of glycogen. Carbohydrate is crucial to providing energy because you can’t burn fat without a carbohydrate flame. This is because the citric acid cycle
  12. Horizon: The truth about exercise. Brilliant episode: In line with everything I believe. Much of his research is from Loughborough. Shows that 3 mins High intensity Training per week has major health benefits, and that just being active in general is most important. Common theory is being challenged. It’s easier than we thought to get fit. High intentsity exercise and can 3 minutes of exercise a week help make you fit
  13. Daily habits: they can make or break you
  14. Constant stress and weight problems?
  15. Body Rhythms: Hunger
  16. Smarter Goals are key to successful weight loss
  17. Activity doesn’t have to be physical
  18. Body economy
  19. pay off your fat loan
  20. help your body access stored fat

Create

Keep learning and expanding your knowledge of how your body works and what options are open to you.

  1. Exercise and weight loss: Do we know it all yet?
  2. Lose weight and save on heating bills with brown fat!!!
  3. Can we predict calorie consumption so accurately? and could this partly explain yo yo dieting?
  4. Training your intake: Intermittent Fasting
  5. Acheiving your goals means being good at fixing mistakes
  6. Can we both enjoy our meals more, and become healthier?
  7. What’s the fat story? Why do some gain pounds while others stay thin?
  8. Understanding individual uniqueness and complexity is the only true way to finding permanent solutions
  9. Abstinence makes the heart grow fonder.
  10. How crucial is your diet to your health?
  11. It’s not what you eat but the way that you eat it
  12. What can snooker tell us about obesity part one part two part three
  13. How do you control hunger? Don’t eat too much each meal
  14. How do you control hunger? Don’t eat too regularly
  15. Is weight watchers any good?
  16. How activity and exercise improves your health
  17. more exercise helps
  18. Surprising new clue to the roots of hunger, neurons that drive appetite
  19. Lifelong BMI patterns: analysis shows that losing weight at any time can reduce cardiovascular risk.
  20. Do fit flops work?

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Further references

  1. Enjoyment is the way to go

Battling Cancer through exercise

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The basic concept in this blog is that ‘fitness is the absence of disease’. It is widely recognised that the fitter you are the less disease you are likely to have now, or in future. The ongoing question I have is whether fitness itself could actively promote health over disease? (more…)