Video Discription |
When your blood glucose levels are high and you want to speed up your metabolism, you aren’t sure what to do, right? Today, Emmanuel cracks this code and looks at the simple yet effective techniques in speeding up your metabolism!
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The metabolism of people with diabetes is almost identical to the metabolism of people without diabetes. Emmanuel says “almost” because the only difference is the volume and effectiveness of the insulin produced by the body. In order for your cells to have the energy to function, you need to eat. When we eat carbs, they are broken down by our saliva and gut to generate glucose. Glucose enters the bloodstream and triggers our pancreas to release insulin. Insulin makes the cells pick up the glucose in our blood and use it as fuel.
The problem is that, in people with diabetes, the volume or effectiveness of insulin doesn’t function as well as in people without this condition. In people with prediabetes and type 2 diabetes, the body produces too much insulin causing the cells to become insulin-resistant. This means that there is so much insulin, that the cells don’t know how to use it. In this situation, the pancreas beta-cells get really stressed and produce even more insulin, so they start to overwork and begin to fail. The more insulin the body produces, the more the body becomes resistant to it and glucose levels end up being too high in the bloodstream.
What can you do to speed up your metabolism? Exercising, strengthening your muscles, and maintaining a moderate weight can improve blood sugar levels, control your condition, and minimize negative health consequences.
A quick yet effective fix to boost your metabolism is to simply start going for a long walk. For well-managed diabetes, you need at least 150 minutes per week of moderate-intensity aerobic physical activity or 75 minutes per week of vigorous-intensity aerobic activity. It can also be a mixture of both. For example, go for a quick 30-minute walk twice a week and then jog for 20 minutes on two other days.
Secondly, don’t forget to make healthy food choices, including controlling portion sizes and reading the food labels. Here are some essential steps that you should take to improve your diet:
Step #1: Include fiber-rich whole grains in your diet to keep your glucose levels steady. Oatmeal, barley, brown rice, whole-grain pasta, whole wheat, corn should be your BFFs from now on.
Step #2: Include non-fried fish at least twice a week. Eat fish that is high in omega-3 fatty acids, such as salmon, lake trout, mackerel, and herring.
Step #3: Eat fruits and veggies in between your meals. While choosing vegetables, include leafy greens, such as spinach or kale, in your main meal.
Step #4: Use unsalted nuts, seeds, and legumes as snacks or to add that extra zing to your meals.
Step #5: Use a diabetes management app, such as Klinio. It’s the #1 solution if you’re struggling not only with your meal plan but with diabetes management as a whole. The Klinio app offers advanced features to help you take better care of diabetes. That includes a personalized meal plan, simplified grocery lists, workouts, and a super detailed progress tracker. I'll include a link to the Klinio app below this video; you should certainly check it out!
Step #6: Check your blood sugar 1–1.5 hours after eating to see how your body reacts to various foods. This way, you’ll understand which foods to cut out from your diet for good.
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Klinio channel creates reliable, fact-based, entertaining videos about diabetes mellitus and diabetes management. Here you will find useful tips and tricks, diet and nutrition advices, no-equipment workouts, the latest research, and healthy yet tasty recipes. Let's make your diabetes journey easier!
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** The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional professional** _ZuWTPLTSfs |