Diabetes and COVID-19

Diabetes has been increasingly common in the past 30 years and there are now more than 400 million people living with diabetes in the world. The two main types of diabetes are type 1 and type 2. Type 2 is much more common.

According to Dr. Gojka Roglic of WHO (World Health Organisation), people with diabetes are at higher risk than people without diabetes of having a severe illness of COVID and also dying of COVID. They are considered as a vulnerable group. Type 1 seems to also have a higher risk than type 2 of a severe COVID illness and death.

The pandemic and the measures to contain it are quite a challenge for people with diabetes. The mainstone in treatment is physical activity and a healthy diet, and that might not be possible in the pandemic conditions. Thus, people with diabetes have to be creative about how to manage to continue the recommended physical activity and a healthy diet within the constraints posed by the pandemic. It is recommended all the measures for containing the pandemic and for protecting as individuals, such as hand washing, wearing masks, ventilating indoor habitats, socializing with people preferably outdoors whenever possible, and keeping the safe physical distance.

There is also vaccination, which is recommended for people with diabetes as a priority group.

Leisure time exercise better than work-related physical activity

Although exercise guidelines encourage all types of physical activity, a study suggests that while leisure-time activity promotes cardiovascular health, job-related activity does not.

The study on 104,000 men and women living in Copenhagen was published in the European Heart Journal.

Researchers in the study found that the more leisure-time activity people reported, the lower their risk of experiencing a heart attack or stroke. In contrast, the people who got most of their physical activity on the job were more likely to experience those cardiovascular problems.

One possible explanation: compared with leisure exercise, work activity does not raise a person’s heart rate enough to improve fitness.

Weight Loss Grocery List

Research shows that nutrition knowledge and diet quality are linked to a lower body mass index (BMI). Studies also show that nutritious eating patterns are tied to long-term weight loss maintenance.

A few food groups stand out for weight loss, and at the top of the list is produce. A recent study published in the American Journal of Clinical Nutrition found that an increased intake of fruits and vegetables can counteract a higher BMI and body weight associated with genetics. The weight loss grocery list that can help support long-term weight loss maintenance includes the following: 

• ·        Apples
• ·        Avocado
• ·        Bananas
• ·        Bell peppers
• ·        Citrus fruits
• ·        Cucumbers
• ·        Dates
• ·        Eggs or plant-based egg substitute
• ·        Grapes
• ·        Greek yogurt (plant-based or dairy)
• ·        Hummus
• ·        Leafy greens
• ·        Mushrooms
• ·        Onions
• ·        Plant milk
• ·        Potatoes
• ·        Sweet potatoes
• ·        Tomatoes
• ·        Vegan pesto
• ·        Whole grains
• ·        Zucchini 

One study found that whole grain intake was inversely associated with belly fat. Another study showed that substituting refined grains with whole grains increased resting metabolic rate, a measure of calorie burning. Besides, whole grains can also up your intake of fiber, vitamins, minerals and antioxidants.

Research also shows that monounsaturated- and polyunsaturated-fatty acids consumption have desirable effects on body weight and fat mass. To optimize your fat intake, consider cooking with extra virgin olive oil instead of butter, nibbling on nuts or seeds in place of cheese, and opting for plant-based dips like guacamole and tahini over ranch.