EAT TO BEAT DIABETES

Feast on our final delicious recipes

TODAY, in the final part of our groundbreaking series, NHS GP Dr David Unwin reveals how exercise can help you beat type 2 diabetes, while chef and food writer Katie Caldesi offers more exclusive low-carb recipes.

Physical activity is a vital way to help beat type 2 diabetes, but you don’t need to put on lycra and sweat to the point of exhaustion in the gym to reap the benefits.

Regular exercise can also dramatically cut your risk of developing type 2 diabetes by 50 per cent, according to Nhs figures. Exercise helps to control the condition by improving your sensitivity to the effects of the hormone insulin, which your body produces to manage high levels of sugar in your blood.

People with type 2 diabetes have a problem dealing with sugar, or glucose. it builds up in the bloodstream, resulting in higher-than-normal blood sugar levels that can, over time, damage small blood vessels in vital organs.

serious complications such as blindness, nerve damage and even amputation can follow. insulin is still produced, but the body becomes increasingly insensitive to its effects.

Exercise also encourages your body to burn glucose stored in muscle cells for energy — prompting it to replenish these stores with more glucose from your blood (instead of the body pushing this sugar into the liver or belly where fat builds up over time, causing obesity and fatty liver disease).

ThE good news is that increasing your general levels of activity throughout the day has been shown to have a greater effect on your blood sugar levels than one big exhausting workout.

The trick is to think of a number of ways to be more active — this might include taking the stairs at work, getting a standing desk to move around more often, going for a walk round the block on your tea break, or getting off the bus a couple of stops earlier and walking to your destination.

and the old wisdom of taking a brisk walk after the biggest meal of the day is now backed by scientific research.

This is because moderate exercise after a meal can help to control the sugar released into your bloodstream by digestion — with one study showing that 30 minutes of cycling after a meal can reduce blood sugar levels by a third.

But the incredible health benefits of exercise are not limited to type 2 diabetes. Nhs figures show regular physical activity reduces your risk of heart disease, stroke and cancer by up to 50 per cent, and of early death, developing dementia and depression by 30 per cent.

‘i believe that if physical activity was a drug it would be classed as a wonder drug, which is why i would encourage everyone to get up and be active,’ wrote Professor Dame sue Bailey, former chair of the academy of Medical Royal colleges, in a report on the health benefits of exercise.

yet despite what most people think, exercise has little impact on obesity. This is because you need to exercise much longer and harder than most people realise in order to lose weight.

For instance, you need to reduce your weekly calorie intake by 3,500 calories to burn off just one pound of body fat — and this would require you to run for nearly an hour every day for a week at a moderate jogging pace.

Moreover, exercise can make you feel hungrier and more prone to overeat or consume the wrong foods afterwards.

you need to address your diet

in order to shed weight successfully. Nonetheless, regular activity can certainly speed up weight loss. Improving the flow of blood around your body and using your muscles can bring great benefits to heart and blood health as many scientific studies have shown.

Being physically active also improves your mood due to the feel-good chemicals it releases in your brain. This means you’re less in need of the brain boost that sugary treats bring — and more motivated to stick to your lowcarb resolutions. So you have every incentive to include regular exercise in your low-carb lifestyle.

In general, start gently and build it up as you become stronger. This is particularly important if you are overweight. Here are some tips to get you started:

CHaNge your attitude. It’s easier than it sounds. Decide not to be a couch potato and start being more active. Set yourself a challenge of finding three new ways to move more each day.

SeT realistic goals. For instance, try going for two 15-minute walks a day or cycling to work.

CHooSe an exercise you like as you’re more likely to stick with it. Now could be the time to take up yoga, dancing, badminton or gardening.

geT stuck into the housework. This will help you be generally more active. Cleaning, scrubbing and gardening can all add to calories burned off.

Buy a good pair of shoes. It’s really important to own good trainers that are right for your chosen activity. NOTE: If you are taking medication or are worried about your health, see your GP before changing your diet or starting a new exercise regimen.