The significance of a healthy diet and exercise on health complications

Eating a healthy balanced diet combined with exercise is important in maintaining physical and mental health. These are not only effective in reversing excess weight gain or maintaining weight loss but have it as a lifestyle is also associated with improved sleep and mood. Exercises are also important since they improve brain-related function

Obesity levels are worryingly high, with nearly 31% of the global population being obese. These numbers are set to rise to almost ½ of the world’s adult population by 2030, it is believed that the some of the main cause of excess weight and obesity is an imbalance between energy intake and energy released. The consumption of foods that are high in saturated fat, salt and sugar has increased and we turn to consume insufficient amounts of fruits and vegetables which has an additive effect on the health impact of a poor diet.

Obesity is one of the factors that lead of chronic, non-communicable diseases for example type 2 diabetes, cardiovascular diseases, and musculoskeletal disorders to mention few.

For the diabetics and other disease, exercise can help in controlling weight, lower blood pressure, lower harmful cholesterol, and triglycerides, raise healthy cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being. There are added advantages for people with diabetes since exercise lowers blood glucose levels and boosts your body's sensitivity to insulin, countering insulin resistance, reduction of the medication taken.

All kinds of exercise—aerobics and resistance, or doing combined is equally good at lowering HbA1c values in people suffering from diabetes. Resistance workout and aerobic exercise both help to lower insulin resistance

Diabetics who frequently engage in long distance walking for about two hours a week are less likely to die of heart disease than those who are not actively engaged in those routines , and those who exercise for about three to four hours a week cut their risk even more.

it is believed that diabetic women who spent at least four hours a week doing moderate exercise for example walking or extensive exercise will have 40% lower risk of developing heart disease than those who does not practice exercises.

Study says , the best time to exercise is one to three hours just after eating, that is when your blood sugar level is likely to be higher because the body will be converting the carbohydrates in to sugar .To insulin dependent it is said that always check your blood sugar before exercising and note if the level before exercise is below 100 mg/dL, eating a piece of fruit or having a small snack will help you boost it and prevents hypoglycemia. Testing again 30 minutes later will show whether your blood sugar level is stable. It's also advisable to test your blood sugar levels after any particular exercise.

If you're taking insulin, your risk of developing hypoglycemia may be highest six to 12 hours after exercising. Specialists also caution against exercising if your blood sugar is too high (over 250), because exercise can sometimes raise blood sugar even higher.

Eating food rich in greens improves the health of your gut so that you will be able to absorb the nutrients from food that support the immune system and helps in the reduce of inflammation. Greens are rich in fiber that can lower cholesterol and stabilize blood sugar and it’s great for bowel management.

The environment we live in does not sufficiently enable the public to make healthier choices easily. Unhealthy diets and physical inactivity remains one of the leading causes of the major chronic diseases, its high time we take our health in to our on hands

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GG