Exercises for Diabetics to Keep Immunity Up
Exercises Diabetics Can Do to Improve Immunity
Our immunity is our body’s ability and capacity to fight pathogens and illness causing infections that would hinder our daily actions. And because high blood sugar levels in diabetics weakens the immune system (white blood cells are less active), we can become more susceptible to falling ill. Since exercise is known to reduce inflammation, a known side effect of diabetes, it is quite beneficial for a diabetic who is looking for simple tips to improve immunity. With a regime of daily workouts from walking to strutting it in dance classes, remember to nourish with diabetic appropriate meals and being smart with chosen nutrition supplement to help support immunity (eg. Glucerna) for a better health foundation.1, 6
The basic necessity of walking
A brisk walk session a day is the most basic form of exercise with great benefits. Doing about 10 to 30 minutes every day to at least 5 days a week can improve blood circulation. This in turn reduces inflammation for better oxygen distribution around the body and better nutrient distribution. It will also overall cause less strain on other parts of the body to fight off infections. Track your steps and once you have made it a routine, you will be motivated to do more for your health.2, 3
Dance your way to better health
Stress is one of the biggest enemies of the immune system, so why not dance to relieve it (decreases cortisol, the stress hormone)? Not short on which style you prefer, dancing is a fun filled option to improve your immunity. Better than boredom when you have time on your hands, gather like-minded friends and sign up for a class. Regular dance sessions of 25 minutes, 3 days a week, can help you control your weight, improve cardiovascular health, and lower cholesterol (high cholesterol chronic inflammation damages healthy tissues).2, 4
Swimming strengthens defenses
For some diabetics who experience joint pain restricted circulation, swimming is a great way to work out. On hot summer days, it is a refreshing type of activity to boost one’s immune system. At the right cool water temperature (temperature is a type of stressor), it can boost the number of white blood cells. The effects of their infection fighting ability is extended when the water temperature is lower than body heat.2, 3, 5
Nourish with good Meals
Nourishing with a good meal will help refuel what you have used during your workouts for a better foundation. Go for nutrient dense, especially Vitamin C, B6, and E rich options, as they support biochemical immune system actions in the body.1 To control blood glucose spikes, choose slowly digestible carbohydrates or in other words, foods that rate low on the Glycemic Index (From 0 to 100, items on the lower end raises blood glucose slower).7 These types of food are easily identifiable as nutrient dense options are found in citrus fruits, leafy greens, and a rainbow variety of other vegetables.1
Exercise for diabetics not only helps control glucose levels, but also help build a better foundation for strength immunity health. If finding the right balance of nutrients and carbohydrates is a little complicated to transition to, you can always have some diabetic specific formula supplements for convenience. For example, Glucerna has been specifically formulated with a new and improved Advanced Carbohydrates System^^ with 4x Myo-inositol^, key nutrients in mimicking insulin action, to help effectively manage blood glucose levels+. Also complete and balanced with 28 vitamins and minerals, including proteins, Vitamin A, D, C, E, and Zinc to help improve immunity. Start action from day 1# with No.1 Doctor Recommended Diabetes Nutritional Formula in the US~ to help manage your blood glucose response in 3 months**.
For your path to better diabetic control and improving immunity, visit Glucerna Myanmar today to sign up for samples.6
References:
- https://timesofindia.indiatimes.com/life-style/spotlight/how-diabetics-can-build-a-strong-immune-system/articleshow/75230832.cms
- https://www.webmd.com/diabetes/ss/slideshow-exercises-diabetes
- https://www.everydayhealth.com/type-2-diabetes/living-with/great-exercises-for-people-with-diabetes/
- https://www.sydneydancecompany.com/discover/four-ways-dancing-supports-your-immune-system/
- https://www.usms.org/fitness-and-training/articles-and-videos/articles/4-reasons-why-swimming-is-great-for-your-immune-system
- https://glucernamyanmar.com/eng/
- https://abbottfamily.com.sg/glycemic-index
^ Compared to previous formula of Glucerna
^^ Jenkins et al. Diabetologia. 1982
# Glucerna has been shown to lower postprandial rises in blood glucose (Devitt et al. J Diabetes Res Clin Metab. 2012; Luo et al. J Diabetes Mellitus. 2012; Mottalib et al. Nutrients. 2016; Davila et al. Nutrients. 2019.)
~ IQVIA, using the ProVoice Survey, fielded to 14,550 physicians from September 1, 2020 to August 31, 2021
** Sun et al. Asia Pac J Clin Nutr. 2008.
+ Chee et al. BMJ Open Diabetes Res Care. 2017; Sun et al. Asia Pac J Clin Nutr. 2008.