How to Prevent and Reverse Type 2 Diabetes
Many people believe that exercise and nutrition can make them "lose" weight or look better at the beach. But, good nutrition and exercise habits produce something that is truly worth more than looking good in a pair of shorts... It's Good Health! There are a number of diseases and deteriorating conditions that appropriate exercise and nutrition can prevent. Cases of type 2 Diabetes are on the rise nationally. The sad part about this is the fact that type 2 diabetes is preventable and reversable. The objective of this article is to raise awareness and deliver information in regard to why this disease is preventable and how an individual can reverse it.
What is Type II Diabetes?
Type 2 Diabetes is also known as "insulin resistance". In the past, it was also referred to a "Adult Onset Diabetes". The reason that it used to be called adult diabetes was due to the fact that this ailment would mostly strike adults in their onset years. It used to be a mystery and some thought it was a natural occuring age related disease. It is now referred to as "type - 2" diabetes. One reason that its referred as type 2 is that this condition is occuring in young people as well and the term adult does not apply any more. In addition, there is also a "type 1" diabetes which is different and a birth ailment that occurs in which the medical community has not figured out why.
The reference to "insulin resistance" is a factual reference. In type 2 diabetes, a persons muscle, organ and to some extent fat cells stop and lower response to the hormone insulin. In normal operation, upon having your acute blood glucose levels rise after eating, your pancreas detects this and secrets the hormone insulin into your blood stream. All of your organs are made will millions of cells bundled together. All of our cells need nutrition for survival, maintainance and rebuilding. The manner in which your organ cells get replinished are through receptors on all of these cells. These cells are not always accepting of the nutrition. Insulin is responsible for triggering these receptors to OPEN and take in the glucose/nutrition. IN type 2 diabetes, these receptors become "non-respondant" to the hormone insulin which lead to many problems. The ramifications of this condition have a cascading affect on many closely mechanisms of human health and functioning.
For one, in this scenario, a person's blood glucose remains too thick for too long. A result of having blood too thick for too long is that your heart has to work really hard to continue pumping blood through the long long paths of veins and arteries in your body leading to increased wear and tear. This is especially bad due to the fact that most in this scenario ignore exercise and their heart is not so strong in the first place. Another issue is the fact that a person is not replinishing their muscle and organ cells with nutrition. This leads to subsequent deterioration and organ failure. Also, due to the fact that the heart is working soo hard to pump blood, over time your system adapts to this fact and realizes that your vital organs such as your heart, pancreas and lung cells need the blood more that your extremeties such as feet and fingers. Over time, your system will stop pumping blood to extremities meaning the that these organs will eventually die and need amputation. Another problem is that since the blood glucose is NOT getting stored in muscle and organ cells that your system will attempt to dump the glucose into the eyes. This causes a problem due to the fact that your eyes do not have receptors for insulin and glucose. The ramification of glucose getting dumped into eye cells is blindness.
What Causes Type-2 Diabetes?
There are two types of diabetes, type 1 and type 2. Type 1 diabetes is not preventable but can be managed. In type 1 diabetes there is a defect that occurs which prevents the pancreas from producing the "glucose storing" hormone insulin. Or, the insulin that is produced does not work adequately. In type 2 diabetes, the pancreas produces insulin, but the organ and cell receptors become unresponsive to the insulin which, is why it is also referred to as "insulin resistance" There are to variable aspects that cause pre type 2 diabetes and full blown type 2 diabetes. And yes, it's true that the causes are in regard to the exercise and nutrition. However, the devil is in the details. What do we mean by exercise? What do we mean by good nutrition? Let's examine how lack of or misfocused exercise and nutrition habits cause this preventable condition.
Nutrition: Mismanagement of & Chronic Spiking Blood Glucose Levels
You may have heard the "changing your diet" will help prevent type 2 diabetes. But, what does this mean? It's not necessarily eating more fruits and veggies or eating whole grain. It has more to do with the QUANTITIES of carbs, fats and proteins consumed and in which timing pattern. After we eat, we digest our food. In digestion, complex biochemical processes occur which turn your food into glucose and releases it into your bloodstream for energy and to store away in muscle and organ cells. In type 2 diabetes, a person becomes less capable of absorbing their glucose into their muscle and organ cells. On the nutrition side of things, when people chronically spike their glucose, that is to have the blood thickness get more than ~130 milligrams per deciliter that the ramification is cellular damage. In this cellular damage, the organ receptors begin to deteriorate and become in become "clogged"
Exercise: Lack of, or Aerobic only!
In type-2 diabetes, the problem is not neccesarily that a person is overweight with or obese with body fat. But, the problem has more to do with excess fat storage being the ramification of being overweight/obese. We know that as people chronically gain weight of fat, that it's a result of their digested glucose not making it into their muscle and organ cells but rather their fat cells. Which is the start to and eventually leads to type 2. In addition, when people have excess amounts of body fat, the odds are that the organ and muscle receptors are becoming clogged with fat preventing the effectiveness of insulin.
What is the Key to Preventing and Reversing Type-2 Diabetes?
An individual can prevent and reverse this condition with education, discplipline and elbow grease! The key to controlling this condition is understand and programming your life to increase INSULIN SENSITIVITY! Again, the first step is to understand. Let's examine how the APPROPRIATE exercise and nutrition is the fix this problem.
Vigorous Anaerobic Muscle Building Exercise!
Insulin is responsible for opening the muscle and organ receptors to store blood glucose. The type of exercise is key! In resistance training and other permutations of anaerobic exercise we are forcing an adaptation to procure more muscle. It's important to note that anyone can execute exercise that promotes muscle hypertrophy. For example, if today you are pre or full blown type 2 diabetic and your capable of lifting 10lbs over your head. If you embark on a program and focus on being able to lift 12lbs over your head, it means that you got stronger right? Yes! Guess what? In getting stronger it means that your are procuring muscle. THE ONLY WAY TO PROCURE MUSCLE is to INCREASE INSULIN SENSITIVITY! Again, if your focus is to exercise to fix and make your insulin work via anaerobic resistance training, you can start to reverse and prevent type 2 diabetes. Very simple, anyone can do it. Riding a stationary bike in from on the tv has minimall if any increases in insulin sensitiviy.
Nutrition Habits that keep steady, even Blood Glucose Levels!
If a person is pre or full blown type 2 diabetes, one of the worst things they can do is to CONTIUALLY, chronically spike their blood glucose levels. Blood glucose levels spike too high when a person ACUTELY consumes too many grams of carbohyrdates. This is regardless to if the carbs or supposedly good carbs or bad carbs. For example, we all have a acute carb consumption threshold before we spike our glucuse. This threshold is incumbent on how much muscle we posses. The more muscle you have the more space you have to store glucose. For example, it could take consumption of 55 grams of carbs before I have a spike. On the other hand it may only take 35 grams of carbs before you spike. The trick is to learn and react to what your carb consumption threshold is to prevent blood glucose spikes.
Why Do So Many People Struggle with this PREVENTABLE Disease?
As address in this article, type 2 happens to people because they are either not educated about it, lack nutritional disclipine and they do not execute vigorous exercise. I truly believe that if more people understood the details of this condition that we would not have as many occurences. It's safe to assume that someone would rather execute vigorous exerise as opposed to facing the ramifications of this deteriorating condition.
As it pertains to education, I have noticed that most people in this scenario have perhaps spent 10 to 15 minutes in discussion with their endoncrologist. It probably takes people more time than this to thoroughly understand what's going on. Due to the fact that this condition can hit people in their onset years, it can be diffifult for people to change their habits that they have developed for many years. For example, it's tough to get people to cut out sweets and too many carbs. On the other hand, its more manageable to cut back on sweets and carbs. In regard to the exercise thing, we do know that anearobic exercise is more advanced than areobic exercise and requires assistance and instruction. However, a person could and should get initial instruction to manage to execute this type of exercise on their own.