High Blood Sugar and Diabetes

I received several emails about helping the reader repair their diet.  There is a diet plan link I refer people to at www.stewsmith.com/linkpages/dietplan.htm with a motivating and humorous picture as well as a free downloadable sample week of diet information.  I also have a newer plan callled the Summer Lean Down Plan that is very effective.  However, you should visit a registered dietician if you are severely overweight or pre-diabetic. 

Pre-diabetic refers to Type II diabetes and usually occurs in older and/or obese people who do not have to have a family history of diabetes. 80% of type II diabetics are overweight.   This type of diabetes can be prevented or significantly delayed by watching processed sugar intake and regular daily exercise.

This week’s question is related to the above paragraphs.  The former Army soldier writes, “My doctor says my blood sugar is too high and I have tried exercise, a no carbohydrate diet, and am having trouble keeping my blood sugar and my weight down.”

As you know I am not a doctor, but there are still two areas you need to focus on. The fact that you stated your sentence in the past tense causes me to ask – ARE YOU STILL EXERCISING?  Daily? For 45-60 minutes a day? And – ARE YOU STILL WATCHING YOUR FOOD INTAKE?  Because, the only way you can have high blood sugar is IF you are eating foods or soft drinks or juices with sugar in them PERIOD.  The exercise will allow you to burn the blood sugar before it has a chance to turn to fat AND it will burn your stored fat as well, thus causing a weight loss.

            The two areas to focus on for at least 3-4 months faithfully are:

1)      Food intake - To control your high blood sugar you have to watch your intake of carbohydrates – TRUE – but you do not have to eliminate them as required by the Atkin’s Diet.  High sugar sodas, fruit drinks, processed foods are bad, but carbohydrates in fruits, vegetables are good fuels sources for your body, so do not eliminate them from your diet.  JUST make sure you are exercising daily by simply walking, biking, do a superset of pushups and crunches.  See the Article Archive for more ideas of daily routines.

2)      Exercise – There are two types of exercise:  Aerobic and Anaerobic.  Aerobic means ‘with oxygen” and refers to exercise that maintains a level of activity capable of moving oxygen through your lungs, blood, heart and to your muscles.  This is a great fat burning zone and requires you to keep your heart rate at 50-70% of max heart rate, which is theoretically (220-age).  Keep it conversational pace, meaning be able to talk, but it is not that easy to talk and breathe regularly.
Anaerobic means “without oxygen” and refers to exercise that causes the heart to race in the 70-90% of maximum heart rate and includes sprinting while running, biking, swimming, and even weight training or high repetition calisthenics exercises (resistance training).  Your heart and lungs cannot keep up with the demand for oxygen your muscles are placing on them, so you will tire out fast BUT burn a significant amount of blood sugar (glycogen).

So – back to the Army soldier’s question. Start Exercising Everyday NOW!

Along with weight loss, your goal will be to begin program of physical activity, if you are not exercising regularly now. Why? Because physical activity will help you use the insulin you produce to convert the food you eat into energy. This will help keep your blood glucose lower. A great example - It is always a good idea to follow a meal with a brisk walk.  

If you can make sure your exercise combines aerobic and anaerobic activity every day, then you will have a better chance of lowering your blood sugar.  And you need make sure your refined sugar intake is limited. 

The bad news is this.  Many people with type 2 diabetes find that despite their best efforts, weight control, exercise and diet aren't enough to keep their blood sugars in a healthy range. One theory is that some people's insulin-producing cells just get tired out from having to produce more and more insulin because their cells are resistant to the effects of insulin.  So, try to focus on the above recommendations for at least three months.  Go to your doctor again, and talk about the possibilities of diabetes.

The Complete List of Stew Smith's eBooks:

General Fitness and Nutritional Guides for Everyone

The 45 Day Beginner Guide to Fitness

The 45 Day Intermediate Guide to Fitness

The Diabetic Prevention Workout / Diet

The Athlete Workout - Rugby, Soccer, Lacrosse & Football
The Busy Executive Workout Routine
The Six Week Advanced Weight Training / PT Guide

The Special Forces Physical Fitness Workouts
New - Combat Conditioning Workout

USMC OCS / TBS Workout

The Service Academy Workout (West Point, Navy, Air Force Academy)

The DEA Workout

The State / Local Police Academy Workout