Experts advise long walk, healthy eating

[Shahzaz ud din]

Experts advise long walk, healthy eating
By Our Correspondent
Published: November 5, 2017
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PHOTO: AFP

KARACHI: Medical experts have stressed the need for long walks and healthy eating to maintain a healthy lifestyle for avoiding diabetes, a mysterious illness which gradually eats up its victim.

They were speaking at a seminar organised by the Express Media Group on the World Diabetes Day to spread awareness about the disease. A large number of people attended the seminar.

In his speech, Chairman Sir Syed College of Medicine and Sir Syed Institute of Diabetes and Endocrining Institute Professor Zaman Sheikh informed the audience about how the disease spreads in the system.

over 35m Pakistanis above age 20 suffer from diabetes

Calling diabetes a mysterious illness which gradually eats up its victim, he advised long walks to maintain a healthy lifestyle.

He explained that those falling prey to the disease in their childhood are categorized into type -1 and those getting affected after 40 in the type-2.

Dr Sarmad Shera, another speaker, said the world Diabetes Day was first celebrated in 1991. “Diabetes attacks women quickly, and is transmitted to the children through mothers,” he informed the audience.

He cautioned that 80% of hospitals have unprofessional doctors “who insist on the use of insulin without any proper justification”.

7.1 million people in Pakistan have diabetes – World Diabetes Day marked at President House

“Two out of five women become a victim of the diabetes, and one of every seven pregnant women gives birth to a diabetic child. According to an estimate, 98% of the population is the victim of type-1 diabetes,” Dr Shera said.

Dr Basit of Baqai University said, “No proper survey had been done on the diabetic patients in the country. According to an estimate, out of every 10,000 diabetic patients, 3,000 belong to urban and 7,000 to rural areas.

Orthopedic surgeon Dr Ghulam Mehboob said, “The disease can be controlled, but through healthy lifestyle.”

Professor Masood Alam said Pakistanis “is a nation suffering from obesity”.

The speakers at the end of the seminar thanked Express Media Group for organising the seminar.


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[Chinese-Dragon]

Low intensity cardio, like walking/swimming/biking is problematic, because it burns very few calories while making you much more hungry than before. The result is usually a net calorie surplus, think about all the overweight people you know who walk everywhere, do you wonder why they are still overweight?

The ideal solution is strength training, yes for everyone including children and the elderly. Not only does it burn calories long after you have finished exercising (up to 48 hours afterwards), but it also reduces hunger, and builds muscle mass which means that you will naturally burn calories faster in the future, even when not doing anything.

If strength training is not possible, then at least do high intensity cardio. If that is not possible, at least do power walking. And make sure you are getting enough protein, fats, vitamins and minerals on a daily basis.

The larger your waistline, the higher your risk for diabetes. Cutting fat isn't difficult at all, just reduce the amount you eat (go on a keto diet if necessary) and exercise at least 3-4 times a week. Make it a habit, learn to enjoy it. Not only will you become much healthier but you will become much stronger as well.

 

[EmeraldRabbit]

Possible sugar tax and regulation could help with stuff. Maybes its too early for that?

 

[Chinese-Dragon]

Possible sugar tax and regulation could help with stuff. Maybes its too early for that?

Sugar and Carbohydrates (carbs are the same as sugar once it is digested) are the key culprits in the global obesity boom (and thus the global diabetes boom) over the last few decades. Because they raise your blood sugar, which raises your insulin level. Leading to obesity and insulin resistance (diabetes).

In fact people should be eating more protein, and more fat (especially polyunsaturated fats). These are the essential macro nutrients the body needs, not sugar and carbs. If you have a sweet tooth, there are plenty of sugar alternatives out there that have zero calories.

Even for people who don't exercise at all, an improvement in their nutrition can have incredible results, and it only takes a few months to see it. In fact 80-90% of the results from strength training actually come from improved nutrition, i.e. more protein and fat, less sugar and carbs.

You don't need to go to a gym and start doing deadlifts, a good nutrition plan and some bodyweight exercises (push ups, squats, pull ups, etc.) can achieve results shockingly fast, the only thing that is required is consistency. Unfortunately, consistency is the one thing that most people lack when it comes to nutrition and exercise.