Fab feasts to beat type 2 DIABETES
FINAL PULLOUT INSIDE
TODAY, in the final part of our groundbreaking series, NHS GP Dr David Unwin reveals how exercise can improve the results of the low-carb plan, while chef Giancarlo Caldesi and his food writer wife Katie offer more of their delicious recipes.
AddInG exercise to your low-carb eating plan can be one of the most powerful ways you can transform your health.
Getting into the habit of doing regular exercise can not only help you to see better results more quickly — but also to feel happier about yourself, too, due to the ‘feel good’ chemicals that being active produces in the brain.
this, in turn, can help you feel positive about your new eating programme, less in need of the brain boost that sugary treats give — and therefore more motivated to stick to your new diet plan.
experts agree it is hard to lose weight by exercise alone; but it is clear that regular aerobic activity may speed up weight loss. this can be anything that leaves you out of breath but still able to hold a conversation, such as jogging, dancing, brisk walking or swimming.
when you begin to exercise, your body needs extra energy, which means it soon needs to turn to your fat supplies and starts converting them into fuel. over time, this may help to reduce your waistline.
Improving the flow of blood around your body and really using your muscles can also bring numerous benefits to heart and blood health, as many scientific studies have shown.
Many of these are particularly relevant to those with type 2 diabetes. they include lowering blood pressure, reducing ‘bad’ ldl cholesterol and blood fats known as triglycerides, raising ‘ good’ hdl cholesterol levels, strengthening bones and muscles, and even reducing anxiety.
In my own practice, the average type 2 diabetes patient is 63 years old and weighs about 15st 7lb, so it may not be realistic or even safe to expect them to start running up hills.
what I see quite often is that once people have lost some weight, they feel more energetic and start wondering about which form of exercise may suit them best. I have one female patient who has lost a third of her body weight on the low-carb diet in a year. She’s so proud now to be able to join her husband every week for a 5km run.
for me, running outdoors (albeit, rather slowly) with my wife Jen is a source of joy. So often we wonder about setting off because it looks cold and windy — but afterwards there is a sense of achievement and calm.
I did regret it once, though. to celebrate turning 50, I ran a marathon on a cold day in Blackpool, collapsed with hypothermia and ended up in the resuscitation tent.
the thing to remember is that any form of exercise that suits you is good: it doesn’t have to mean putting on lycra shorts and sweating in a gym, or running a marathon. climbing stairs or brisk walking is exercise, too. Importantly for type 2 diabetes, exercise — in all forms — can help to regulate blood sugar levels and increase the body’s sensitivity to insulin, the hormone our bodies produce to help control excess sugar.
when type 2 diabetes develops, our bodies become resistant to
the effects of insulin and so struggle to cope with that excess sugar. Exercise can help reverse this. Weight training can also help you by increasing your muscle mass: muscle helps your body burn more energy.
The ability of your muscles to use up glucose also increases with your strength, making your body more efficient at regulating its blood sugar levels.
So, as your body builds up more muscle and loses fat, the amount of insulin it needs to produce is reduced.
Researchers have also found that people with type 2 diabetes who walked at least two hours a week were less likely to die of heart disease than their sedentary counterparts. Those who exercised three to four hours a week cut their risk even further.
So you’ve now every incentive to find an activity or sport you like. Every little helps.
Many people enjoy the camaraderie of exercising in groups. Might a yoga class suit you? In general, start gently and build it up as you become stronger.
You’ll find it easier than you think to increase your activity levels once you get started. Try to spend at least 30 minutes a day doing some form of exercise, at least four times a week. You could start to see a noticeable difference in the coming weeks and months.
HOW TO BECOME MORE ACTIVE
If You haven’t exercised for a while, are taking medication or are concerned about your health, you should always consult your GP before embarking on a new programme of exercise. 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 help get you started:
CHanGE your attitude. It’s easier than it sounds. Decide not to be a couch potato and start being more active. find ways to move more — whether it’s taking the stairs or getting off the bus a stop earlier than usual.
SET realistic goals. for instance, try going for two 15-minute walks a day or cycling to work. Start small and build up.
CHooSE something 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.
Your footwear should support your feet properly and correct any gait issues you may have that could end up causing injuries when exercising. If you’re planning your first jog, it’s a good idea to get assessed at a sports shop with a running machine to help you find the right shoes.
HavE a clear goal and some medium-term goals. If you’re a runner, this could be to take part in a park run. These are local events where you turn up and walk, jog or run 5km. Some GP surgeries have teamed up with
check out the website to find a run near you.
MakE a conscious effort to notice improvements in your health as you become fitter. This can be very motivating.
Perhaps you are sleeping better, have more energy or breathe more easily?
This was certainly katie Caldesi’s experience. She says that with the low-carb diet, she feels so much more energetic — and this gave her the impetus she needed to start exercising again.
‘I got a personal trainer who made me start running — which I have always hated,’ she explains. ‘However, I persisted and, after a couple of weeks, actually found myself enjoying it.
‘I think this was because I started to feel so energised when I came back from a run. another big bonus of exercising was that it took me away from thinking about food, writing about food and eating food.’