Healthy Diet for Diabetics
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Prolonged sitting is dangerous than smoking for Diabetics

As a consequence of sitting, your blood sugar levels, blood pressure, cholesterol, and toxic buildup all rise. The solution to these adverse events do not involve a prescription—all you need to do is get up, and avoid sitting down as much as possible says "James A levine"

Research published in Diabetologia found that those who sat for the longest periods of time were twice as likely to have diabetes or heart disease, compared to those who sat the least. Sitting for more than eight hours a day has also been associated with a 90 percent increased risk of type 2 diabetes says James A Levine

Your body's ability to respond to insulin is affected by just one day of excess sitting, which leads your pancreas to produce increased amounts of insulin, and this may lead to diabetes says James a Levine

I can guess your question " Who is this James A levine ?"

Dr. James A Levine is the Co-director of the Mayo Clinic / Arizona State University Obesity Solutions Initiative and inventor of the treadmill desk comes a fascinating wake-up call about our sedentary lifestyle. He spent half of his life studying about ill-effects of sitting too much.

James A. Levine s original scientific research shows that today s chair-based world, where we no longer use our bodies as they evolved to be used, is having negative consequences on our health, and is a leading cause of diabetes, cancer, and heart disease.

In the last 50 years, we are sitting a lot, 70% of the sitting is due to office chair, and remaining 30% is contributed by watching tv sitting in the sofa and spending time on smart phone while you could move and talk to people

15 years ago 

Now

offices were having wooden chairs and most of the employees were working on type writers and keep registers to document the work done. only the top management officials used to work on computers

We used to have landline phones, we sat for talking but we were only spending not more 15 minutes talking on the phone.

For sitting at home we used to have wooden or plastic chairs only, having a sofa was considered luxury

Now a days offices were having Chairs with cushions and wheels which were designed to make employees sit for longer times. Now almost every employee is working on computers

Now we all have smart phones, smart phones are making people to sit more, they allow us to chat, use whatsapp, scroll the facebook wall, watch videos , If i say most of us spend more time with our phone than our wife or children I may not be wrong!!

Now we all have sofas and bean bags which will make us comfortably sit all the day in them

I dont need to tell you more about How our changing lifestyles are making us sit more. We are sitting more there is no doubt about it.  By prolonged sitting Diabetes face insulin resistance and also the blood flow to our body parts is restricted you already know diabetes have issue with blood circulation and blood flow to brain also gets handicapped.

The evidence that standing up is good for you goes back to at least the 1950s when a study was done comparing bus conductors (who stand) with bus drivers (who don't). This study showed that the bus conductors had around half the risk of developing heart disease of the bus drivers.

Since then prolonged sitting has not only been linked to problems with blood glucose control, but also a sharp reduction in the activity of an enzyme called lipoprotein lipase, which breaks down blood fats and makes them available as a fuel to the muscles. This reduction in enzyme activity leads to raised levels of triglycerides and fats in the blood, increasing the risk of heart disease.​

For every one hour you stand instead of sitting you burn 50 more calories​

Standing = Sitting + 50 calories​

blood glucose levels fell back to normal levels after a meal far more quickly on the days when the volunteers stood than when they sat.​

Read- How much better is standing up than sitting !!​

Our office chairs are the culprits, when it comes to prolonged sitting, All Diabetics should ensure to get up out of the chair every 45 minutes, stretch and walk here and there. This will help you achieve more at work also,

​Sitting for more than 8 hours a day is linked with increased diabetes risk by 90%, All software engineers and people who work in corporate office be careful.

Most of us know that Smoking cigarettes is bad for diabetics, Now sitting is considered dangerous than smoking.​ This statement itself can make you understand how dangerous is prolonged sitting for diabetics and non diabetics too.

PROLONGED SITTING > SMOKING 

While doing experiments about ill effects of prolonged sitting on health , Dr. James A Levine conducted an Experiment. He has took 16 people who dont do exercise and asked them to participate in 8 weeks +1000 calories program. In this experiment every one was given 1000 more calories than what they eat regularly, by the end of 8 weeks Surprisingly few of them did not gain even 1 kg of weight,  It was concluded that people who moved in between the office hours, who have moved 2.5 hours more than other have not gained weight at all. 

​Prolonged sitting is also impacting digestion, Sitting down after you've eaten causes your abdominal contents to compress, slowing down digestion. Sluggish digestion can lead to cramping, bloating, heartburn, and constipation, also leads to microbial imbalances in your body. Leading to poor gut health.

prolonged sitting also impacts insulin resistance. By over sitting just one day insulin resistance was impacted. So to control your blood sugar level you should keep moving.

CONCLUSION IS YOU SHOULD TRY TO KEEP MOVING AS MUCH AS POSSIBLE, DON'T SIT CONTINUOUSLY, INSTEAD OF WRITING A EMAIL, GO AND TALK TO YOUR COLLEAGUE, INSTEAD OF ASKING OFFICE BOY TO GET YOUR FILES / PRINT OUT YOU JUST GET THEM, THERE ARE MANY WAYS BY WHICH YOU CAN DECREASE PROLONGED SITTING TIME


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