Diabetes: Which vegetables are best for insulin resistance?

From hindustantimes.com

When it comes to diabetes management, non-starchy vegetables are better than starchy ones with their high fibre content and must be eaten regularly.

Non-starchy vegetables possess a mere 5 grams or less of net carbohydrates per serving, making them a top choice for keeping insulin levels in check(Freepik)

Fruits and vegetables are part of a healthy diet and must be eaten adequately for leading a disease-free life. However, every vegetable has a different set of nutrients and fibre and some are more effective for insulin resistance and thus keeping blood glucose levels on a lower side. When it comes to diabetes management, non-starchy vegetables are better than starchy ones with their high fibre content and must be eaten regularly. Nutritionist Bhakti Arora Kapoor in her recent Instagram post says by eating more non-starchy vegetables and less starchy vegetables, one can increase the phytochemicals and reduce the net carbs for a lower blood glucose and insulin response following a meal. 

Why non-starchy vegetables are good for people with diabetes

"These superheroes are rich in fibre, low in starch and sugar, and packed with essential nutrients. They possess a mere 5 grams or less of net carbohydrates per serving, making them a top choice for keeping insulin levels in check," says Kapoor.

Benefits of non-starchy vegetables

"Non-starchy vegetables are anti-inflammatory powerhouses that should grace your plate at every meal. Their remarkable properties can help reduce the risk of cardiovascular disease, type 2 diabetes, certain cancers, and obesity. Talk about a winning combination!" adds the nutritionist.

Non-starchy vegetables and fruits that you must consume

Kapoor shared a long list of non-starchy vegetables that can work wonders for insulin resistance:

"Crisp lettuce, vibrant spinach, nutrient-dense kale, colourful bell peppers, crunchy celery, versatile onions, crunchy cabbage, zesty zucchini, delightful yellow (summer) squash, wholesome broccoli, delicate cauliflower, Brussels sprouts, nourishing edamame, protein-packed black soybeans, green beans, artichokes, carrots, asparagus, eggplant, spaghetti squash, refreshing bean sprouts, cooling cucumbers, turnips, and earthy mushrooms. The possibilities are endless!" she wrote.

Avocados, blackberries, strawberries, and raspberries are a good choice for insulin resistance, says Kapoor.

"These fruits are low in sugar yet high in fibre, making them a smart choice to satisfy your sweet cravings while keeping your blood sugar levels stable," she adds.

Non-starchy vs starchy veggies

Non-starchy vegetables include:

• Red and green bell peppers
• Asparagus
• Edamame
• Broccoli
• Cauliflower
• Spinach
• Green beans
• Brussels sprouts

Starchy vegetables contain more than 5 grams of net carbs per serving. They include:

• Corn
• Sweet potatoes
• Green peas
• Parsnips
• Pumpkin
• Casava
• White potatoes

"So, remember, it's not about avoiding all carbs, but rather choosing the right ones. Fill your plate with non-starchy vegetables and select low-sugar, fibre-rich fruits to support your journey towards managing insulin resistance. Let these smart carbs be your partners in promoting health and vitality!" concludes Kapoor.

https://www.hindustantimes.com/lifestyle/health/diabetes-which-vegetables-are-best-for-insulin-resistance-101687869889938.html

Tips for Athletes with Diabetes

From diatribe.org

Figuring out when and how to exercise can be one of the most difficult parts of living with diabetes. Hear what strategies experts shared at the ADA's 83rd Scientific Sessions for staying active with diabetes.

Having diabetes doesn’t mean you have to let go of the things you love doing, which includes playing sports. Exercise is an essential part of diabetes management, leading to improved weight management, reduction in cardiovascular disease risk factors, and great mental health benefits.

At the American Diabetes Association’s (ADA) 83rd Scientific Sessions, experts like Dr. Lori Laffel, chief of the paediatric, adolescent and young adult section at Joslin Diabetes Centre, discussed the benefits and strategies for to safely exercising with diabetes. Laffel pointed to the ADA’s Standards of Care, which recommends adults get 150-300 minutes per week of moderate-to-vigorous exercise and youth get 420 minutes per week of moderate-to-vigorous exercise. 

But even with all of the evidence pointing to its benefits, managing exercise can be one of the most difficult parts of living with diabetes. There are multiple challenges to consider, such as abnormal insulin delivery and glucagon physiology, how stress hormones affect blood glucose, hydration, and more.

The good news is that you can still stay active with diabetes and engage in the sports you love. In fact, some professional athletes have diabetes. Famous athletes who have or had diabetes include baseball legend Jackie Robinson, recent Super Bowl champion Noah Gray, and the Women’s National Basketball Association’s 2022 third overall pick Lauren Cox. 

Exercising just might mean a little more planning on your part. This includes paying special attention to the type of physical activity you’re doing, carb intake, and your insulin regimen, said Laffel.

                                                                            i-stock

How does exercise impact blood sugar?

It’s still difficult to know the degree to which exercise affects your blood glucose levels. According to Michael Riddell, professor of kinesiology and health sciences at York University, an optimal glycaemic range is “unclear and very individualized for the athlete with diabetes.” Factors that influence one’s glucose response to exercise include the type of activity, time of day, whether you’ve recently taken insulin, what food was recently consumed, stress, sleep, and more. 
 
Athletes who compete may want to consider how their levels vary between training days versus competitions. While it might not always be doable in practice, Riddell recommends a time in range of 70% during training and 75% on competition days – while paying special attention to minimising hypoglycaemia to less than 1%. For competitive athletes, other important things to manage include sleep, meals, basal/bolus insulin, hydration, and workout schedules.

The type, duration, and intensity of exercise are main factors that influence glucose response. Different forms of physical activity cause different glycaemic trends that ultimately affect how you respond to diabetes management. For example, endurance activities (like walking, jogging, and cycling) tend to reduce glucose levels, whereas high-intensity interval training (HIIT) and resistance training tend to vary more so. 

Laffel said that if you are engaging in intense exercise, know it can cause hyperglycaemia and may increase your insulin needs during recovery time. The amount of carbs you should eat to maintain your desired glucose levels will depend on the intensity of your exercise. 

Lower-intensity exercise typically means more carbs and less insulin needed and vice versa for higher-intensity exercise, explained Riddell. For context, about 50% of recreational athletes with type 1 diabetes prefer training and sometimes competing with a moderately low (100-200 grams per day), low (40-99 grams per day), or very low (<40 grams per day) carb diet. 

Helpful guidelines and tech for exercise 

Activity monitors and devices can significantly help with diabetes management while exercising. Connected pens and insulin pumps provide timely dosage; continuous glucose monitors (CGM) let you follow trends to guide your insulin dosing and carb intake; and automated insulin delivery (AID) can protect you from hypoglycaemia and possible hyperglycaemia.

Laffel provided a few starting guidelines if you’re engaging in aerobic exercise for more than 40 minutes. If you’re on multiple daily injections (MDI) or an open-loop pump, consider the following insulin adjustments:

• For those on MDI, start with a 20% reduction in basal insulin dose.

• For people on insulin pump therapy, reduce basal rate by about 50% (as a starting point) 1-2 hours before, during, and about one hour after exercise.

• Reduce bolus insulin by 50% for meals or snacks two hours before and up to two hours after exercise.

• At bedtime (or 7-11 hours following afternoon exercise) reduce your basal rate by 20% for up to six hours.

• If you are engaging in unplanned aerobic exercise, eat a few extra carbs.

• Use a CGM or monitor to check glucose before, during, and after physical activity.

An overlooked but important part of exercising with diabetes is the cool-down period, which can be any sort of exercise that you consider easy, such as walking or a slow jog. Cooling down can reduce your risk of hyperglycaemia after vigorous exercise. You should cool down for about 20 minutes. If your glucose levels remain high, you can consider conservative insulin correction (greater than 220 mg/dL).

Ultimately, there are many ways you can tailor diabetes management to work for your exercise plan. You should discuss your exercise regime with your doctor, as everyone’s needs are individualized and dependent on their lifestyle. 

Read more about exercising with diabetes:

• Mastering Long-Distance Swimming With Type 1 Diabetes

• Take a Walk: Help Your Diabetes and Your Heart

• How to Manage Diabetes as a High School Athlete

• Experts Weigh In on Exercise with Diabetes

https://diatribe.org/tips-athletes-diabetes

 

Is plant-based, oral insulin within reach for diabetes treatment?

From medicalnewstoday.com

• Recent research has highlighted the potential risks of rapid insulin absorption from insulin pens, possibly leading to hypoglycaemia, while automated pumps remain costly and inaccessible.
• Now, researchers from the University of Pennsylvania’s School of Dental Medicine propose a potential solution with a plant-based oral delivery of insulin.
• The plant-based alternative contains all three essential peptides, shields insulin through plant cell walls, and regulates blood sugar levels similar to natural insulin, reducing hypoglycaemia risk.
• This innovation could revolutionize diabetes treatment, providing affordable and effective medication with global accessibility.

The current methods of insulin delivery present some risk for patients with diabetes, despite their life-saving role.

It is known that the administration of insulin through insulin pens can lead to the rapid absorption of insulin into the bloodstream, potentially causing hypoglycemia — lower-than-optimal blood sugar levels.

Although automated insulin pumps offer a solution by providing accurate insulin delivery and reducing this risk, they are costly and accessible to only a fraction of diabetes patients worldwide.

However, new research, published in the journal Biomaterials, suggests that a plant-based oral delivery method of proinsulin could address these limitations.

What is plant-based insulin?

Despite the long-term use of clinical insulin, it lacks one of the three peptides found in natural insulin.

To address this issue, the researchers developed a plant-based insulin that includes all three peptides and can be taken orally.

The robustness of plant cell walls shields insulin from stomach acids and enzymes until it is broken down by gut microbes. Subsequently, the released insulin is transported to the liver through the gut-liver axis.

In this new research, conducted in mouse models of diabetes, the research team observed that their plant-based insulin effectively regulated blood sugar levels within 15 minutes of ingestion, exhibiting a similar performance to naturally secreted insulin.

In contrast, mice treated with traditional insulin injections experienced a rapid decline in blood glucose levels, which resulted in temporary hypoglycaemia.

One of the major drawbacks of the existing delivery system is the significant risk of hypoglycaemia, which can potentially lead to a coma.

However, this novel orally-administered insulin contains all three proteins and is directly delivered to the liver. It functions similarly to natural insulin, thereby reducing the likelihood of hypoglycaemia.

A novel manufacturing process

The researchers had been extensively studying the applications of plant-derived proteins for quite some time. In a previous study, they demonstrated the commercial feasibility of producing a cost-effective medication using lettuce plants.

To create plant-based insulin, they first identified the human insulin genes and utilized a method known as a “gene gun” to forcefully introduce the genes through the resilient cell walls of plants.

These insulin genes were then incorporated into the genome of the chosen plant, in this case, lettuce.

The resulting seeds permanently inherited the insulin genes, and the mature lettuce plants were freeze-dried, ground, and prepared for oral administration in accordance with the regulatory guidelines set by the Food and Drug Administration (FDA).

This production process is considerably different from the traditional method of insulin production, which involves cultivating the hormone within bacteria or yeast cells.

The conventional approach is costly and necessitates purification as well as a low temperature for transportation and storage.

Conversely, the plant-based insulin production method eliminates the need for expensive laboratory equipment.

In addition, the resulting product remains stable at room temperature, eliminating the need for costly cold storage throughout the post-production process.

With the new production method, such post-production costs are eliminated, as the plant-based insulin is shelf-stable.

Clinical trials of plant-based insulin upcoming

Moving forward, the researchers intend to conduct trials using plant-based insulin on both dogs and humans.

Dogs, in particular, often suffer from diabetes, and their owners must be present to administer insulin three times a day.

The research team has previously conducted studies on dogs with conditions like haemophilia or heart disease, allowing them to develop expertise in mixing the plant powder with their food and even adding bacon flavour.

In the case of humans, utilizing plant-based delivery methods for medications has the potential to revolutionize the treatment of diabetes and various other diseases.

This innovative delivery system has the potential to transform not only insulin treatment but also the entire treatment approach for other medications.

The research is not without precedent, as the FDA has already approved drugs made in plant cells for oral delivery, for example, PalforziaTrusted Source — using peanut plant cells to treat allergies.

Improving global access to medicines

The researchers emphasize the importance of affordability and global access to healthcare, which serve as the underlying principles driving their research.

By making insulin more affordable and simultaneously enhancing its quality, patients can receive improved medication at a reduced cost.

Dr. Henry Daniell, vice-chair and W.D. Miller professor in the Department of Basic & Translational Sciences, the University of Pennsylvania’s School of Dental Medicine, and lead researcher of the study, highlighted the key findings to Medical News Today.

He emphasized the issues around insulin accessibility, noting that “around the globe, one-third of the population earn $2 per day, and insulin is beyond their reach.”

In addition, Dr. Daniell noted how this research “addresses the high cost of insulin,” pointing to previous studies about the high cost of insulinTrusted Source and how patients ration insulinTrusted Source due to the cost, risking their health and well-being.

“This study addresses the risk in current insulin delivery methods. Except [for] a very small population that can afford sophisticated pumps to inject [the] correct insulin dose by measuring glucose concentration, the rest of the diabetic population (>90%) use insulin pens. All of them are at risk of low sugar levels — two large clinical studies performed at Ivy League institutions are cited in our article. Oral delivery pretty much eliminates hypoglycemia (low sugar levels).”

– Dr. Henry Daniell

Daniell also pointed out that “oral delivery is non-invasive delivery and insulin in plant cells can be stored at ambient temperature for many years.”

In search of ‘reliable’ and ‘affordable’ insulin

Kristen Carli, a registered dietitian nutritionist, not involved in this research said that “this is great news for those suffering from diabetes.”

“Not only is this synthetic pro-insulin going to save patients money, it will also offer more realistic management of blood sugars, helping to avoid the risk of hypoglycaemia,” Carli explained.

“As more and more individuals get diagnosed with diabetes, having a reliable source of insulin that is affordable and more effective than current insulin offerings is great news! I’m thrilled to see science and technology working to create affordable solutions for patients. I hope the price of this offering remains affordable.”

– Kristen Carli

https://www.medicalnewstoday.com/articles/is-plant-based-oral-insulin-within-reach-for-diabetes-treatment?c=350964979153 

Life Expectancy With Type 1 Diabetes

From verywellhealth.com

Before the medical advancement of insulin therapy, type 1 diabetes was fatal, with 50% of people dying within two years and 90% within five years of diagnosis. However, that is no longer the case. People with type 1 diabetes can now live over 50 years. Further, proper treatment, care, and lifestyle choices can contribute to a good quality of life.

This article explains the average life expectancy for people with type 1 diabetes and highlights its contributing factors.

AzmanJaka / Getty Images

Does Type 1 Diabetes Shorten Life Expectancy

Even though medical advancements have improved outcomes for people with type 1 diabetes, the disease still shortens life expectancy by about 12 years. The average life expectancy for people with type 1 diabetes is reduced from 77 to 66 for men and 81 to 68 for women.

People with type 1 diabetes can increase their chances of living longer by managing their condition and preventing heart disease, kidney disease and other complications related to type 1 diabetes.

 Type 1 Diabetes Facts and Statistics: What You Need to Know

Contributing Factors

Various factors can affect the life expectancy of people with type 1 diabetes. You can increase life expectancy by closely monitoring blood glucose levels and maintaining levels between 70 and 130 milligrams per decilitre (mg/dL) before meals and below 180 mg/dL after meals. Smoking and being overweight, on the other hand, decrease life expectancy among people with type 1 diabetes.

Heart attack and stroke are common complications and the leading causes of death among people with type 1 diabetes. Complications often compound, so managing the disease can help reduce your risk. You can reduce risk by keeping the following in check: :

• Manage blood sugar levels over time: A1C level below 7
• Keep blood pressure low: Below 140/90
• Balance cholesterol levels: Keeping low-density lipoproteing (LDL) cholesterol below 130 mg/dL and high-density lipoprotein (HDL) levels above 40 mg/dL for men and above 50 mg/dL for women.

Living a Long Life With Type 1 Diabetes

Living a long, healthy life with type 1 diabetes involves making healthy lifestyle decisions related to managing diabetes. Lifestyle behaviours that help to increase life expectancy and health with diabetes include:

• Eating healthy, well-balanced meals
• Being physically active 
• Receiving regular care from health professionals
• Not smoking
• Managing stress levels 
• Caring for mental and emotional health

For diabetes treatment, it is important to learn how to balance blood sugar levels with medications taken by mouth and insulin. Additionally, preventing complications of diabetes can significantly impact increasing life expectancy.

Some complications of type 1 diabetes include:

• Chronic kidney disease
• Heart disease
• Mental health challenges

Preventing these and other complications of diabetes can help increase your life expectancy and overall health. These complications can be controlled with physical activity, healthy foods, not smoking, and managing stress.

Unique Factors in Men and Women

Women with type 1 diabetes live three or four years longer than men with diabetes, whereas those without type 1 diabetes live five to seven years longer. When comparing people with type 1 diabetes, women are more likely than men to have fatal complications such as cardiovascular events.

Summary

Type 1 diabetes is a long-term health condition that can decrease life expectancy even though medical advances such as insulin therapy have improved outcomes. Uncontrolled blood glucose levels and related health complications can reduce life expectancy among people with type 1 diabetes. Despite the risks of this disease, people with type 1 diabetes can live long, healthy lives.

https://www.verywellhealth.com/average-type-1-diabetes-life-expectancy-6890584 

Fun in the Sun with Diabetes

From diatribe.org

By Paloma Kemak

Paloma Kemak, also known as Glitter Glucose, shares her most practical tips on managing diabetes in summer from outdoor activity tips to device care. Includes a delicious sugar-free popsicle recipe for hot days.

Miss Arizona here. Well, not really. I like to call myself that just because I was born and raised in the Valley of the Sun. 

My name is Paloma Kemak, and I love being outside. I hike, paddleboard, off-road, and do basically anything that allows the sun to shine on me. Because I live somewhere that’s basically summer all year round, I’ve learned some tips for managing diabetes while having fun outdoors.

1. Be aware of how outdoor activities impact how you feel 

Playing out in the sun can lead to sensations similar to that of out-of-range blood sugars. For instance: the feeling of being dehydrated, drenched in sweat, or starving all at times can mimic the symptoms of high or low blood sugars. 

Ask yourself: are you eating enough for the activities that you’re participating in? On the other hand, if you’re less active because you’re laying by the pool, do you need to increase the basal rate on your insulin pump? These are all important considerations to think about when spending extended time outdoors. 

2. A little extra device prep goes a long way

Even for those who don’t live with diabetes, it’s important to come prepared for any prolonged outdoor summer activities (like using sunscreen and wearing sunglasses). For those of us with diabetes, we have additional things to think about. 

Do you wear devices? If so, it’s a good idea to carry replacements. Exposed to sun, sweat, and water, devices are prone to falling off prematurely. If you’re particularly active, you might also consider a different placement for your devices. 

For instance, I try to wear my devices on the upper half of my body if I plan to be in the water so I don’t have them submerged underwater for extended periods of time. Worried about tan lines? Try a site location that’s covered by your swimwear or outdoor clothing. 

3. Find a temperature-sensitive storage solution

Much like our bodies, diabetes supplies can also fall victim to the heat. Insulin, for example, becomes less effective in extreme temperatures – we wouldn’t want to lose our liquid gold to the sun. 

I always make sure to store insulin in an insulated bag or cooler. I also keep my low snack of choice (gummy bears) alongside it as eating one big melted blob of gummies isn’t ideal. Of course, you’ll want something in the cooler to keep things chilly. 

For that, I recommend this fun recipe for low-carb red, white, and blue popsicles that’s perfect for July 4 (my favourite holiday!), but also worthy of enjoying all summer long. 

Sugar-free red, white, and blue popsicles

Total time: 5 hours, 5 minutes
Makes: 8 popsicles

Ingredients

• 1 cup strawberries, de-stemmed
• 1 cup blueberries
• 1 cup low-fat vanilla Greek yogurt

Instructions

1. In a blender, combine strawberries with 1/4 cup water and blend until smooth. Pour purée into popsicle moulds, filling until one-third full. Transfer moulds to the freezer and leave until solid, at least an hour. 

2. Remove popsicle moulds from the freezer and add yogurt. Layer moulds with yogurt until moulds are two-thirds full. Transfer moulds to the freezer again and freeze until the yogurt layer is solid, at least an hour. 

3. In a blender, combine blueberries with 1/4 cup water and blend until smooth. Pour purée into popsicle molds, filling the remainder of the molds until full. Freeze until completely hardened, at least three hours. 

4. Remove from moulds and enjoy!

https://diatribe.org/fun-sun-diabetes

 

How many steps people with type 2 diabetes should walk for managing blood sugar levels

From hindustantimes.com

Walking can improve heart health, reduce stress and boost mood in people with diabetes. Here are the ideal number of steps people with diabetes should walk

There are several studies that vouch by the positive effects of physical activity in regulating blood sugar levels in diabetics. (Unsplash)

Making appropriate lifestyle changes is one of the most effective ways to manage diabetes and avoid its various complications. Walking every day, whether at a brisk pace or a gentle pace can help improve glycaemic control in people with type 2 diabetes. There are several studies that vouch by the positive effects of physical activity in regulating blood sugar levels in diabetics. Regular physical activity must be complemented with a balanced diet, medication and regular monitoring of blood sugar levels for best results. Tracking the steps has become an effective motivation to move throughout the day and monitor our progress. It is also like a game to count your steps and achieve a fitness target that can also boost one's confidence. While it is 30-45 minutes' walk that health experts recommend for people with diabetes, here's the number of steps people with diabetes should walk for diabetes management.  

"Managing blood sugar levels is crucial for individuals with diabetes. Regular physical activity, such as walking, can be an effective strategy. Approximately, 10,000 steps per day helps while it may vary depending on individual factors, but it's important to focus on the duration and intensity of exercise for effective blood sugar management," Dr Rahul Chirag, Consultant - Internal medicine, CARE Hospitals, Hi-Tec City, Hyderabad told HT Digital.

Start with 5K steps to begin with

"As we are aware that walking is a very effective form of aerobic exercise with numerous health benefits for everyone especially people with diabetes. (Helmrichet al.,1991; Manson et al.,1991; Hu et al., 1999). Brisk walking will help you keep your weight gain in check and increase the cardiovascular endurance resulting in lowering the risk of diabetes. According to American College of Sports Medicine and the American Diabetes Association, 30 minutes of walk at least five days per week will help to manage type 2 diabetes. The goal should be at least 10,000 steps but you can start with minimum 5000 steps daily. If not at a stretch you can divide it in intervals during the day," Priyanka Khanna (PT), Women's Health Physiotherapist and Lactation consultant at Cloudnine Group of Hospitals, Punjabi Bagh, New Delhi told HT Digital.

Split the walk to achieve the target

"Exercise plays an important role in managing diabetes. There are various types of exercise, both aerobic and anaerobic. One of the easiest exercises to do is walking. Walking at least 10,000 steps a day is ideal for diabetics or exercising for at least 30 minutes a day. If you have difficulty walking continuously, you can split it across the day, i.e., 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening. Step counting is easily doable nowadays because most of us have a smartphone with a fitness tracker that allows us to count the number of steps that we take in a day. However, type 1 DM in addition to the elderly and patients with severe neuropathy, exercise only after consultation with your diabetologist or endocrinologist," Nithya Abraham, Clinical Assistant Professor, Endocrinology and Diabetes, Amrita Hospital, Kochi said in an interview with HT Digital.

"Managing type 2 diabetes and exercising regularly go hand in hand. Get moving is a mantra for anyone with type 2 diabetes, and one of the best ways to do that is by walking and tracking the steps you take each day. Health advocates, along with various fitness apps and devices, encourage individuals to strive for a daily goal of 10,000 steps," says Dr Ashok Kumar Jhingan, Senior Director, Centre for Diabetes, Thyroid, Obesity & Endocrinology, BLK-Max Super Speciality Hospital.

What studies say about benefits of walking for people with diabetes

"Studies conducted in India have shown the benefits of physical activity in managing diabetes. One study published in the Indian Journal of Endocrinology and Metabolism found that walking for 30 to 45 minutes per day, five days a week, helped improve glycaemic control and reduce the risk of complications in individuals with type 2 diabetes. Another study conducted by the Indian Diabetes Prevention Program (IDPP) demonstrated that a structured lifestyle intervention, which included regular physical activity like walking, led to a 26% reduction in the incidence of diabetes among high-risk individuals in India. The Indian Council of Medical Research (ICMR) and the World Health Organization (WHO) recommend engaging in at least 150 minutes of moderate-intensity aerobic activity per week for adults. This can be achieved through activities like brisk walking, cycling, swimming, or dancing. Walking is a convenient and accessible option for many people," says Dr Rahul.

"The health expert however says instead of focusing solely on a specific number of steps, it is generally recommended for people with diabetes to engage in regular physical activity for a certain duration and intensity to help manage blood sugar levels effectively. Additionally, incorporating resistance or strength training exercises at least two days a week is recommended to improve overall strength and insulin sensitivity. These activities could involve weightlifting, using resistance bands, or bodyweight exercises," adds Dr Rahul.

Health benefits of walking for people with diabetes

Dr Jhingan elaborates on health benefits of walking for people suffering from diabetes:

1. Better blood sugar control: When you walk your body uses energy in the form of glucose (sugar). In individuals with type 2 diabetes, the blood sugar levels in the body become excessively high; however, engaging in physical exercise aids in utilizing that sugar, thereby assisting in its reduction. In fact, regular walking can help improve your A1C.

2. Weight management: You need to burn more calories than you consume to lose weight, and a healthy diet is just as important as exercise. Walking serves as an excellent tool for sustaining weight loss.

3. Improved heart health: People with diabetes are two to four times more likely to develop cardiovascular disease than people who don’t have diabetes. Walking can also help lower blood pressure and reduce bad cholesterol.

4. Improved mood and stress relief: Walking releases endorphins, feel-good hormones that can lift your mood and relieve stress. People with diabetes are at greater risk of becoming depressed, and walking can be one tool for caring for your emotional health.

5. Boosts endurance: Engaging in regular walks enhances your level of fitness and endurance.

6. Strengthens bones and muscles: Consistently engaging in walking routines enhances power and strengthens bones, thereby aiding in injury prevention and enhancing athletic performance.

Number of steps to walk as we grow old

"The promotion of achieving a daily goal of 10,000 steps through walking has long been advocated as a healthy and attainable target for adults. Nevertheless, it is important to recognize that this number may not be suitable for everyone, especially considering various age groups. As we grow older, our bodies undergo changes, and meeting this target may pose increased challenges. There are no hard and fast rules to complete exactly 10,000 steps. It just denotes a good number of steps to reap the benefits of walking. The ideal step count will vary depending on the individual’s age, sex, and physical fitness level. It’s important to set realistic goals and listen to your body," says Dr Jhingan.

https://www.hindustantimes.com/lifestyle/health/how-many-steps-people-with-diabetes-should-walk-for-managing-blood-sugar-levels-101686918034893.html