The term "insulin sensitivity" is used to describe how well the body uses available insulin, whether the insulin is produced by the body or it is derived from an external source because the body does not produce enough. Insulin sensitivity is an important issue for those with or at risk for diabetes, no mater what type of diabetes is present. The good news is that the right type of exercise along with weight loss, can help to improve insulin sensitivity in some patients, states the National Diabetes Information Clearinghouse. However, it is always best to consult with a physician before undertaking any new exercise or weight loss program, to avoid complications.
Identification
After eating the body must break down the food so it can be used by the cells. According to the National Diabetes Information Clearinghouse, all types of food are broken down into glucose, which is released into the blood stream. This stimulates the pancreas to release the hormone insulin, which delivers the blood sugar to the cells. As the cells use up the blood sugar, the pancreas produces less insulin as blood glucose levels drop.
For those with diabetes, this process is not working properly and blood sugar levels can get too high or too low. With type 1 diabetes, the immune system attacks and destroys the cells in the pancreas that make insulin, which means that injections of insulin are necessary, states MayoClinic.com. With type 2 diabetes the body becomes more resistant to insulin and either does not produce enough or does not use the available insulin properly.
Weight and Diabetes
A diet high in calories can lead to weight gain, which increases the risk of developing type 2 diabetes. Eating too many calories requires extra work on the part of the pancreas to create more insulin. Initially the pancreas attempts to keep up with the increased need, but overtime it is unable to produce enough insulin. With time the increased demand can lead to the body becoming insulin resistant; meaning that the muscle, fat and liver cells do not respond properly to insulin, warns the National Diabetes Information Clearinghouse. As the body becomes more resistant, more insulin is needed to help the cells use the blood sugar.
Since diabetes in the early stages usually does not cause any symptoms, the only way to know where blood sugar levels are is to have a blood test by your physician. If blood sugar levels are high, a doctor and registered dietitian can help to form a diet and an exercise plan to prevent diabetes or control it once it is diagnosed.
Benefits of Weight Loss
Weight loss can make the body more sensitive to insulin and lower blood glucose levels. A lower body weight means less calories are being ingested, which means less insulin is needed, suggests the American Diabetes Association. The ADA recommends setting small goals such as losing five to ten pounds to make weight loss manageable.
For those with prediabetes, when blood sugar levels are just starting to get high, losing weight may prevent this condition from occurring. According to the ADA, for those already diagnosed with type 2, losing just five to ten pounds can cause blood sugar levels to drop.
The ADA also recommends that adults aim to achieve and maintain a body mass index, or BMI, between 18.5 and 24.9. In addition, extra weight carried around the midsection may raise the risk more than extra weight carried elsewhere. Given this, men should keep their waist measurement under 40 inches and women should be under 35 inches, says the ADA.
Exercise
Exercise can also improve insulin sensitivity in diabetics, especially those with type 2 because during exercise the muscles need more glucose in order to sustain the activity, which can drop blood sugar levels, claims the American Academy of Family Physicians. In addition, the muscles need glucose after a workout in order to recover. This means that regular exercise can stimulate the body to use insulin more efficiently. For the most benefit, the American Academy of Family Physicians recommends getting 30 minutes of moderate-intensity physical activity most days of the week, and a workout every day is even better.
Considerations
There is no cure for either type 1 or type 2 diabetes. And while type 2 is not related to an immune system disorder, it never truly goes away, warns the Joslin Diabetes Center. However, both types can be better controlled with diet modifications and exercise, as both increase insulin sensitivity. According to the JDC, for type 2 diabetes, the right plan can return blood glucose levels to normal, and for some patients this means reducing the need for medication or insulin injections.
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