Hi friends,
I know many of us are still so worried and concerned for all the people who are struggling amidst so much turmoil in the world. They are all in our prayers and we hope things can quickly reach a peaceful resolution.
It’s been a while since I had a health tip, and as I was considering the topic, I thought about my diabetes and how many others are also handling this chronic illness.
Also, our bodies are all different and will often react to various foods, medicines and treatments differently, so consult with a doctor before making any significant changes.
I thought I’d share one of the simpler things that has helped me with my diabetes and hope that it might help one of you, too
Eat and Run!
Unlike the saying that means you have to leave right after finishing your meal, I have found that a literal interpretation of the saying is very effective for diabetes.
As your body digests the carbohydrates in your meal, your blood sugar naturally goes up, and the systems of those with diabetes allow the blood sugar to rise and sometimes stay at dangerously high levels.
But what if you exercise right after you eat? Does it help? What kind of exercise works best? How long do you need to work-out?
Here are general guidelines:
- A Cleveland Clinic study showed exercising about 30 minutes after the start of your meal will help keep post-meal glucose within acceptable levels.
- During aerobic exercise (walking briskly, running, swimming, etc.) your muscles will start using up glucose at as much as fifty times the normal rate.
- This can continue for up to two hours after exercising.
- Insulin sensitivity (a good thing, that means your body is responding to insulin better) can also stay high for up to 24 hours after exercising.
- Anaerobic exercise (ex. lifting weights) may actually increase blood sugar due to using glycogen inside the muscle for fuel and a not as significant decrease in insulin levels. Bottom line: Aerobic will control glucose better in the short term. However, more muscle mass can be beneficial in the long run.
- Early evening is the time to exercise instead of morning. A study with pre-diabetic men showed a better overnight glucose control when exercising in the early evening versus morning.
- Short is still great! Another study had seniors with diabetes take a 15-minute walk after each meal and it significantly helped their glucose control – on par with a longer 45 minute exercise session. Plus, the walk after dinner really helped overnight glucose levels.
So, if you’ve got diabetes, start small. Maybe just a 10-minute walk after you get up from the dinner table to start and go from there.
Good luck and stay safe out there!
_____________________
Misty’s Writing Update:
Yay! I’m actually writing the final battle scene. It is going to last a few chapters at least. I have what happens for the finale in mind, but I’m currently brainstorming a fun twist I can weave in somewhere, something that will also add an interesting side-plot or hook to the series or flesh out a side character.
What about you? Do you like surprise twists?
Personally, I love them, especially if there were clues left earlier that I missed or dismissed as insignificant. The twists I hate, however, are the ones where a main or important side character is killed.
I know. I know. It is more realistic. But I don’t read fiction for realism. I read to enjoy escaping from the hard, sometimes tragic sides of realism in my real life. I figure it’s called fantasy for a reason! 🙂
So, it is only with great reluctance (and the urging of my co-writer Steph and now my husband) that I will even consider killing someone. And even then, I negotiate. “Who is the least important character so far who has an actual name that I can sacrifice as a martyr in the coming battle?”
How about you? Would you rather everyone important is still alive at the end of a book (battered, but alive)? Or do you think a small dish of tragedy, as long as it’s not the main character, is alright and even adds more depth to the book?
Come on – if you all vote for no death, maybe I can get away with it as I finish this book. Tell me soon, though, because the scene will be written in a day or two.
. . . what do you think I’ll do? 🙂
Enjoy reading this week!
— Misty 🙂
Recent Comments