preventing diabetes through exercise by: katelyn cianelli...types of diabetes •type i –normally...
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Preventing Diabetes through Exercise
• By: Katelyn Cianelli
Objectives
• Define Diabetes
• Signs and Symptoms
• How does Exercise help prevent diabetes?
• Other ways to Prevent Diabetes
• What do I do if I have Diabetes?
What is Diabetes
• In the U.S 25.8 Million people (children and
adults) are affected by Diabetes
• Chronic Disease where the blood sugar is
elevated in the body. The body then cannot use
insulin properly to control the blood sugar.
– The body begins to starve for energy causing health
problems like kidney disease, heart disease, eyes, and
nerve problems.
Types of Diabetes
• Type I
– Normally occurs in children
– Hereditary
– The body does not produce insulin causing insulin
injections to be necessary.
Types of Diabetes
• Type 2
– Most common type
– Mostly diagnosed in adults
– The body doesn’t respond
properly to insulin
– Causes: obesity, poor
nutritional habits,
lack of a balanced lifestyle
Types of Diabetes
• Gestational Diabetes
– Occurs in Pregnancy
– High Blood Sugar Levels
– Higher risk of Type 2 after pregnancy
Types of Diabetes
• Pre-Diabetes – 79 million people
– Blood Sugar levels are borderline for Type 1 or Type 2
– Causes- nutritional habits and inadequate exercise
Symptoms of Diabetes
• Blurry vision
• Fatigue
• Nausa/vomiting
• Weight loss
• Hunger
• Sores that do not heal
• Frequent urination
• High blood glucose levels
• Excessive thirst
Factors that cause Diabetes
• Genetics/ Family Hx
• Poor Diet
• Inadequate Exercise
• Overweight
• High Blood Pressure
• High Cholesterol
• Ethnicity
The affects of Diabetes
• Heart
• Eyes
• Nervous system
• Skin
• Kidneys
• Cholesterol
What can we do nutritionally?
• Watch Carbohydrate Intake
• Learn how to read food labels
• Balance your diet
Carbohydrates
• Definition-The main source of energy in the body consisting
of sugars and starches.
• Carbohydrates are not “bad”
• Some common names are sucrose, lactose, maltose, glucose,
galactose, and more
• Encouraged to limit high sugar
containing foods
Carbohydrates Continued
– Things that affect blood sugars:
• Amount of carbohydrates
• Food form
• Other foods in the meal that slow digestion
• Type of sugar or starch
• Cooking and food processing
Carbohydrates Continued
• Fiber- Type of carbohydrate that is not
digested by the body. However, the body
gains great benefits from fiber. – 20-35 grams/day
– Sources of fiber-
whole grain cereals, fruits,
vegetables, beans and peas
How To Calculate Calorie Needs
• Lose Weight 20-25 g/kg of body weight
• Maintain Weight 25-30 g/kg of body
weight
• Gain weight 30-35 g/kg of body weight
• If you weight 130/2.2 * 20= 1,181
130/2.2 * 25=1,477
• Range is 1,181-1,477
Daily Requirements
• Protein 15-20%
• Fat 20-35%
• Carbohydrates 45-65%
• 1400 calories recommended
• 1400*.45/4=158 or 1400*.65/4=227.5
• 1400*.20/9=31 or 1400*.35/9=54
• 1400*.15/4=52.5 or 1400*.20/4=70
Did you know?
What can you eat?
• 3-5 Carbohydrate servings per meal
• 1-2 Carbohydrate servings per snack
• At least 6 servings of fruits and non-starchy vegetables per day
• Limit Starchy vegetables
• Limit Starches-choose more whole grain products
• 2 servings of milk or milk products
• 4-6 ounces of meat or other protein foods
• Eat Healthy Fats-olive oil, nuts, avocados
• 2-3 servings of fish per week
• Limit sodium to <2300mg per day
• Limit trans fat to <1%
• Limit Saturated Fat
What Can you eat?
• 1 serving=about 15 grams of Carbohydrates – 1 Slice of bread (1 ounce)
– 4 to 6 small crackers
– ¾ ounce pretzels, potato chips, or tortilla chips
– 1 small fresh fruit (3/4 to 1 cup)
– 17 small grapes
– 1 cup of fat free or reduced fat milk
– 2 small cookies
– ½ cup of ice cream or frozen yogurt
How can Exercise Help to Prevent
Diabetes?
• Weight Loss
• Makes Insulin usage more effective
• Lowers blood glucose levels
Other Benefits of Exercise • Regulates Blood Pressure
• Lowers Stress
• Helps with Depression
• Helps prevent cardiovascular disease
• Helps prevent cancer
• Improve chances for living longer
• Helps to prevent osteoporosis
• Reduces risk of falling
• Improves heart-lung and muscle fitness
• Improves Sleep
Why don’t Americans get enough
Exercise?
What types of Exercise should I perform?
• American College of Sports Medicine Recommends
– 150 minutes of moderate activity per week
or
– 75 minutes of vigorous activity per week
• Diabetes Patients directly benefit from Strength Training
Do I need to join a gym?
• No, working out can be done anywhere
• No, fancy equipment is needed to exercise
• Supportive Environment
• Mental Motivation
• Wide variety of diverse exercise activities
• Group Exercise Classes
• Exercise is still possible when weather is bad
• Fees help you stay committed
• Professionals are always on hand to answer
questions
Benefits of Joining a Gym
Fun Free Workout App….
• http://www.mapmyrun.com/my_home/
What to do if you are currently
inactive? • Start slow
– Remember this is not a race
• Listen to your body – If your body only allows you to workout for 10 minutes listen
and stop. 10 minutes is better than 0 minutes.
• Do not watch Youtube or Pintrest – These workouts on these websites are good, but not all of them
are presented by certified Personal Trainers or those with
Exercise Science Degrees. You should air on the side of caution.
If the workout looks unsafe majority of the time it is unsafe.
Common Cardiovascular Exercises
• Walking
• Running
• Cycling
• Elliptical
• Steppers
• Stair Climbers or
Climbing Stairs
• Skiing
• Swimming
• Aerobic Dance
• Interval Training
• Cardio Kickboxing
• Rowing
• Team Sports
• Aqua Aerobics
Common Strength Training Exercises
• Powercut Classes or other weight training classes
• TRX Exercises
• Free Weights
• Specialized Machines
• Body Weight Exercises
Common Flexibility Training
Exercises
• Yoga
• Stretching
• Pilates
Change Your Thoughts about Exercising
• Make a choice to get serious about your health
• Make health your main concern
• You have control over your weight
• Habits can be replaced or changed.
• Think Positively
• Tell yourself you are worth the effort
• You can increase your energy and well-being with exercise
• Exercise needs to be balanced.
How to Stay Motivated with Exercise
• Seat realistic and
achievable goals
• Schedule activity into your
calendar
• Have a support system
• Log your progress
• Consider a trainer
• Use music
• Use a pedometer or a
fitness App
• Change up your workouts
(variety)
• Join a gym or club
• Check progress regularly
• Make it work for you
Other Ways To Prevent Diabetes
• Lower Stress and create balance in your
life
What to do if you have diabetes?
• Consult with your doctor
–Most will put you on medicine
• Change your diet to be more balanced
• Add Exercise and Strength Training
• Join a Support Group
• Talk to a Register Dietitian
–Try to find a Diabetes Educator