How exercise prevents and treats diabetes.txt
How Exercise Prevents and Treats Diabetes

A ground-breaking article from The Netherlands shows 
that lack of exercise is probably the most common cause of cell 
damage in diabetics today (Medicine and Science in Sports and 
Exercise.  April, 2013).  A high rise in blood sugar after meals, 
is a major cause of the horrendous cell damage in diabetics.  
Exercise can prevent blood sugar from rising too high after meals 
and destroying the cells in your body.
  
The authors studied sixty men with type II diabetes, which 
is caused by inability to respond to insulin, not by lack of 
insulin.  They showed that a single bout of exercise markedly 
lowered rises in blood sugar after meals throughout that day. The 
new information is that diabetics who thought they were 
controlled by having normal blood levels of HBA1C (the test that 
measures cell damage) were still getting considerable cell damage 
caused by higher-than-normal rises in blood sugar after meals.
  
The authors also showed that exercise markedly lowered these 
rises in blood sugar after meals.  Other studies show that many 
people who are not diabetic, still have high rises in blood sugar 
levels after they eat, which can cause considerable cell damage 
even though they are not classified as diabetics.
 
WHAT CAUSES CELL DAMAGE IN DIABETICS?  Every cell in your 
body is like a balloon full of fluid. Cell damage is caused by 
sugar sticking to the outer surface of a cell membrane.  Once stuck 
on a cell, sugar can never get off.  The sugar is converted by a 
series of chemical reactions from glucose to sorbitol, a sugar 
alcohol that destroys the cell. This is why diabetes can damage 
cells in every part of your body, which means that diabetes can 
cause blindness, deafness, dementia, heart attacks, strokes, 
impotence, kidney failure, liver failure, loss of feeling in your 
feet, and so forth. 
 
HOW CAN YOU PREVENT HIGH RISES IN BLOOD SUGAR?  Sugar 
sticks to cells when your blood sugar rises too high.   The 
higher the rise in blood sugar, the more sugar sticks to cells.  
Blood sugar rises highest just after you eat.

You can keep blood sugar from rising too high by slowing 
the absorption of food from your gut, by avoiding foods that are 
known to cause a high rise in blood sugar, and by eating high-
fiber foods that slow the absorption of other foods.  You can 
also keep your blood sugar lower by contracting your muscles 
before and after you eat. 

EXERCISE MAKES MUSCLES MORE SENSITIVE TO INSULIN AND ALLOWS 
MUSCLES TO TAKE UP SUGAR WITHOUT NEEDING INSULIN.   Resting 
muscles draw virtually no sugar from your bloodstream. On the 
other hand, contracting muscles can draw sugar from the 
bloodstream without even needing insulin.  Furthermore, exercise 
makes the muscle cells far more sensitive to insulin so that more 
sugar can be removed from the bloodstream with far less insulin.
 
YOU NEED TO EXERCISE EVERY DAY.  The ability of muscles to 
remove sugar from the bloodstream is maximal during exercise.  
The more intensely you exercise, the greater the ability of 
muscles to remove sugar from the bloodstream.  This effect is at 
its peak during exercise and for up to an hour after you finish 
exercising.  It tapers off after that and is usually gone 
completely after about 17 hours. 

WHEN IS THE BEST TIME TO EXERCISE?  The best time to 
exercise is either just before or just after you eat.  If you 
exercise just after you eat, your muscles can pull sugar from the 
bloodstream as fast is it is absorbed.  If you eat right after 
you finish exercising, your muscles still have an extra hour to 
draw sugar maximally from the bloodstream. 

OTHER THINGS YOU CAN DO TO PREVENT CELL DAMAGE:  
* Eat lots of fruits and vegetables. They are full of fiber that 
delays absorption of sugar from other food sources.
* Avoid sugared drinks as the sugar in liquid form is absorbed 
faster than sugar in solid foods.  You can take sugared drinks if 
you need extra energy during vigorous exercise, since contracting 
muscles will remove sugar rapidly from the bloodstream.
* Restrict all sugar-added foods
* Avoid red meat.  The saturated fats in red meat block insulin 
receptors to raise blood sugar levels. 
* Avoid vitamin D deficiency. Lack of vitamin D blocks insulin 
receptors.