糖尿病（from nasm experts）

jacky

Diabetes Monday, February 16, 2009
by dotFIT experts

Diabetes is a disease in which the body does not produce or properly use insulin, a hormone responsible for converting carbohydrates into energy.  Currently 7.8 percent of the American population is diabetic.

Type 1 diabetes or insulin-dependent diabetes typically affects younger individuals of normal weight and even those who are underweight.  The body fails to produce insulin, required to fuel cells with glucose so they may produce work.  Glucose remains in the bloodstream, resulting in hyperglycemia (high levels of blood sugar).  Adversely, type 1 diabetics must control their insulin levels before, during, and after exercise to ensure they don’t suffer from hypoglycemia (low levels of blood sugar).

Type 2 diabetes or adult-onset diabetes results when cells are resistant to insulin, resulting in hyperglycemia (high levels of blood sugar).  Type 2 diabetes is associated with obesity, affecting 90-95 percent of diabetics.

Hypoglycemia (low blood sugar)
Symptoms

• Shakiness
• Dizziness
• Sweating
• Hunger
• Headache
• Pale skin color
• Sudden moodiness or behavior changes, such as crying for no apparent reason
• Clumsy or jerky movements
• Seizure
• Difficulty paying attention, or confusion
• Tingling sensations around the mouth
  

Treatment

• Some form of sugar
• 3 glucose tablets
• 5-6 pieces of hard candy
• ½ cup fruit juice
  

Hyperglycemia
Symptoms

• Shortness of breath
• Breath that smells fruity
• Nausea and vomiting
• A very dry mouth
  

Treatment
Consult your doctor first.  Usually you can treat high blood sugar with exercise and better eating habits.

Impact of exercise

• May prevent diabetes by controlling weight
• Controls blood glucose
• Improves tissue sensitivity
• Improves glucose tolerance
• Reduces insulin requirements
  

Exercise specifications

• Low-impact activities such as cycling, treadmill walking, or low-impact step aerobics.
• Exercise 4-7 days/week.
• 20-60 minute exercise sessions.
• Keep exercise intensity at 50-90% of max heart rate (easy to very hard) allowing for adjustment (40-70% of max heart rate) if needed.
• 1-3 sets of 10-20 repetitions 2-3 days/week when resistance training.
• Be sure to use appropriate and comfortable footwear.
• Keep a snack (such as a bar or something rich in carbohydrate) available during exercise to avoid hypoglycemia.
  

Nutrition & Supplementation
A diet rich in fiber, vitamins and minerals will help regulate blood sugar.  As always, eat your vegetables and be sure to choose healthy fats in your diet.

Omega-3 fatty acids – Fatty acids help process insulin, preventing insulin resistance.
• Sources:  Salmon, mackerel, walnuts, flaxseed, canola oil.
  
Fiber – Helps keep blood sugar low by slowing the conversion of carbohydrates to glucose.
• Sources:  Whole grains, bran products, oatmeal, fruits and vegetables.
  
Vitamin C – Helps control blood sugar levels, lowers blood cholesterol, and improves circulation.  Since it’s an antioxidant, it helps protect from the side effects of high blood sugar.
• Sources:  Sweet red peppers, sweet potatoes, broccoli, strawberries, and citrus fruits.
  
Biotin (B-Vitamin) – Aids in fat and carbohydrate digestion and lowers blood sugar.
• Sources:  Peanut butter, liver, eggs, cereals, nuts, and legumes.
  
Chromium – Helps lower blood sugar by moving glucose out of the bloodstream and into cells.  Also reduces the negative effects of blood sugar.
• Sources:  Dairy products, fish and seafood, liver, mushrooms, whole grains, fruits, nuts, unpeeled potatoes and apples, black pepper.
  
Magnesium and Potassium – Helps maintain glucose tolerance level.
• Sources:  Magnesium:  Halibut, nuts (almonds, cashews), soybeans, spinach, oatmeal.  Potassium:  Bananas, potatoes (with skin), prunes, raisins, lima beans.
  
• Zinc – Essential for normal insulin production.
  • Sources:  Meats and seafood (oysters, beef, crab, pork, chicken), fortified cereal.
    
  
  

Resources
“Diabetes Public Health Resource” on the Centers for Disease Control and Prevention website:  www.cdc.gov/diabetes/index.htm

The American Diabetes Association:  www.diabetes.org



References

“All About Diabetes.”  The American Diabetes Association.  14 January 2009.
< http://www.diabetes.org/about-diabetes.jsp>

Clark, Micheal A., Lucett, Scott C., and Rodney J. Corn.  2008.  NASM Essentials of Personal Fitness Training, 3rd ed.  Baltimore, MD, Philadelphia, PA:  Lippincott Williams & Wilkins.

Editors of FC&A Medical Publishing.  2004.  Fitness for Seniors:  Amazing Body Breakthroughs for Super Health.  Peachtree City, GA:  FC&A Medical Publishing.

“Magnesium.”  National Institute of Health:  Office of Dietary Supplements.  14 January 2009.
<http://ods.od.nih.gov/factsheets/magnesium.asp#h2>

“Micronutrient Information Center:  Potassium.”  Linus Pauling Institute (Oregon State University).  14 January 2009.
<http://www.diabetes.org/about-diabetes.jsp>

Null, Gary.  1999.  Get Healthy Now!  With Gary Null:  A Complete Guide to Prevention, Treatment and Healthy Living.  New York, NY:  Seven Stories Press.

Pan, X.P., Li, G.W., Hu, Y.H., Wang, J., Yang, W., Hu, Z.X., Lin, J., Xiao, J.Z., Cao, H.B., Liu, P., Jiang, X.G., Jiang, Y.Y., Wang, J.P., Zheng, H., Zhang, H., Bennet, P.H., Howard, B.V.  1997.  Effects of diet and exercise in preventing NIDDM in people with impaired glucose tolerance.  Diabetes Care.  20:537-544.

American College of Sports Medicine.  1998.  Position stand on exercise and physical activity for older adults.  Med. Sci. Sports Exerc.  30:  992-1008.

“Potassium.”  National Institute of Health:  Office of Dietary Supplements.  14 January 2009.
<http://ods.od.nih.gov/FactSheets/Zinc.asp#h3>





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