National Diabetes month: dedicating yourself to a healthy and fit life ...

Blake and Gwen Beckcom | Fitness

Blake and Gwen Beckcom

Diabetes is the seventh leading cause of death in the United States. Almost 26 million Americans ? both adults and children ? battle this chronic, serious disease, which is a leading cause of kidney failure, heart disease, stroke, non-traumatic lower limb amputations and blindness.

According to the American Diabetes Association (ADA), there are two major types of diabetes: Type 1 and Type 2. Individuals? bodies with Type 1 diabetes are unable to produce insulin. This type of diabetes is usually diagnosed in children and young adults. Type 2 diabetes is the most common, where bodies either do not produce enough insulin or their cells simply ignore it. Insulin is responsible for the body being able to use glucose from the food you eat for energy and to fuel the cells in your body.

The ADA suggests that a healthy lifestyle made up of a nutritious diet and regular exercise can contribute to preventing diabetes. In honor of National Diabetes Month in November, dedicate yourself to living a healthy and fit lifestyle by incorporating the following three guidelines into your daily life.

Eat healthy

Everyone has heard the saying, ?You are what you eat.? But the truth of this simple saying is more accurate than most are willing to give credit. The food you put in your mouth fuels your internal systems to function appropriately, your brain to think clearly, and your cardiovascular and muscular systems to perform physical tasks appropriately.

Food is such an important factor to your body?s livelihood that it?s important to focus your eating habits on a nutrient-rich, whole-food diet that is packed with fruits, vegetables, lean proteins, healthy fats and whole grains.

Exercise regularly

A healthy diet and regular exercise routine go hand in hand to help reduce your risk of disease and live an overall healthy lifestyle. The ADA offers the following benefits to being active, as it relates to combating diabetes: improves blood-glucose management, lowers blood pressure, improves blood fats and cholesterols, promotes weight loss and a healthy weight, lowers risk of common diseases, increases energy, improves quality of sleep, reduces stress, anxiety and depression, and builds stronger bones and muscles.

Maintain a healthy weight

There isn?t one magic number when it comes to determining a healthy body weight. Everyone?s ideal weight is unique to their specific body structure, muscle mass, water retention and overall health. To determine what your specific healthy weight range should be, consult your health care provider or a licensed nutritionist or dietitian. After you work with a professional to determine your healthy weight range, these providers can help establish and adjust weight loss or management goals to align with achieving overall health and fitness.

Before you begin any weight loss or exercise program, always seek the advice of an appropriate professional.

?Gwen and Blake Beckcom own Fitness Together Mission Hills, which offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free assessment session.

Source: http://www.gay-sd.com/national-diabetes-month-dedicating-yourself-to-a-healthy-and-fit-life/

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