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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
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
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
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
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
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