Regularly moving your body can help alleviate the symptoms of many health conditions, and there is lots of evidence to support exercise for those with diabetes. If you’re obese you’re more likely to develop Type 2 Diabetes, and the excess weight can play a role in the symptoms of the condition. Excess weight contributes to insulin resistance because our fat cells release substances that interfere with insulin sensitivity.

When fat cells, particularly those around the abdomen, become full of fat, they secrete a number of things that reduce the impact of insulin. These secretions (resistin, leptin, tumour necrosis factor, free fatty acids) impair how we use glucose in skeletal muscle. They also promote glucose production by the liver, and slow release of insulin from the pancreas.

As the number and size of fat cells increase, our fat cells produce less of a protein known as adiponectin. Adiponectin helps improve insulin sensitivity, and it also has anti-inflammatory activity, lowers triglycerides, and blocks the development of atherosclerosis, so we need this around! If we have more fat, then we have less adiponectin.

Exercise has been shown to lower the amount of glucose in the blood (shown by blood glucose marker HbA1C). And of course exercise can help with weight loss. Increasing cardio respiratory fitness and muscle strength is important for those with diabetes. Aim for 4 hours a week as a start, which can include walking. A slow gradual weight loss will give better results in balancing blood sugars.

Fasting for diabetes

It’s not just about what you eat, but also how you eat. Could you use a Time Restricted Feeding window?

Fasting for a day at a time, or just shortening the time period within a day within which you which you eat, can help those with pre-diabetic conditions, or non-insulin controlled diabetes. You decide on a 10 hour food window, say 8am to 6pm and you don’t eat before or after that. It stops you picking at food during the evening, and allows your digestive system to rest, and your body to regenerate.

Time Restricted Feeding rebalances your blood sugars, raises bile acid production, increases energy expenditure and reduces inflammation. Some research has found that not eating for long periods of time during a day reprograms energy metabolism and body weight regulation. This could be useful if you’re looking to change your hunger patterns and lose weight. Give it a try for a month, or if you can’t face doing it every day, start with 3 days a week.

If you’ve got Type 1 diabetes fasting should be undertaken only under the care of a medical professional as your medication dose, regularity or type may need changing. It’s important to check your blood sugars regularly.

Naturopathic Nutritional Therapy is more than just food advice, I look at all aspects your life to provide you with holistic healthy lifestyle advice as well. Contact me to set up your initial appointment to take back control of your health.

I'm Anna Mapson, a registered Nutritional Therapist (DipCNM, BANT, CNHC) and creator of the 7 Day Gut Reset online package for gut health improvements. I will be bringing you snippets of useful nutrition and health research as I find them.

Goodness Me Nutrition is all about helping you get the best digestion you can have through finding a diet that works for you. Join my mailing list to stay in touch. 

Is eating chocolate good for you?

Most people love chocolate, and there are some compelling reasons why we can all enjoy a little bit every day. Some research has recently linked dark chocolate consumption to a much lower risk of depression.  Chocolate associated with less risk of depression   In...

Do you have social jet lag?

Are you struggling to keep awake this morning after a lovely bank holiday weekend? Did you have to drag yourself out of bed for work after a fun weekend? Maybe you have social jet lag.  Changing our patterns of sleep and eating can cause weight gain, increased insulin...

Chronobiology – how WHEN you eat, sleep and exercise makes all the difference

What if when you eat, sleep and exercise is as important as what you eat, how long you sleep and what kind of exercise you do? Chronobiology is the study of the way our body responds to the cycles of the sun and moon, it's a fascinating new area of research. Life on...

Sitting too much negates that exercise class

We are told about the dangers of a sedentary lifestyle all the time, and moving your body regularly through the day is really important. If you're sitting down most of the day, but addressing this with a mega workout once in the day - your Zumba or HIIT class might...

Nutrition Research – Diabetics – Reduce carbs for breakfast

Type 2 Diabetes Diet - lowering carbohydrates at breakfast time may help to prevent a spike in blood sugars throughout the day. What did the researchers do? In a controlled experiment a small group of people with Type 2 Diabetes had different breakfasts and...

Should I eat eggs? Eggs and the cholesterol myth

So last week a study came out which raised an association between eating eggs and heart disease. Specifically there was a link between people who ate 3-4 eggs a week having a 6% increased risk of cardiovascular disease and an 8% increased risk of any death. For people...