Day 14 .:: Reversing Type 2 Diabetes Mellitus (T2DM): Exercise ::.

"....And as the village was plundered by the attackers, she ran. She ran to save herself, save her vanity and sanity. The attackers looted the village and kidnapped women and children to be sold as slaves. She had to protect herself, for she knew, soon she would be forming her army of soldiers, who would destroy the entire clan of attackers."

Yes, it seems to be out of pages of medieval history. Human evolution was filled with stories of looting and plundering for survival until about 100 years ago. Humans have been the victim and perpetrator of violence since the beginning of time. In the last 60 years civil social values and interconnected nations have chiseled out a more sophisticated modern man. We  live in the best times in recorded history. Men and women can walk safely in most parts of the world.

This peaceful life has made humans complacent. Humankind is experiencing such unprecedented peaceful times from the external world so much so that his internal turbulence is stirred. Humans are evolutionarily accustomed to lifting heavy objects, high-intensity chases and combat, and long low-intensity endurance hunts. This is translated for modern humans as exercise.

Exercise is a natural necessary expression of stress and has been an integral part of human evolution. This induced stress, both physically and mentally, is known to increase endurance,longevity, agility, strength, and immunity. Lack of exercise can manifest as T2DM in a population who have high consumption of carbohydrates. Carbohydrates are broken down to glucose and eventually stored as glycogen and fat. The receptors of cells are eventually  modified and glucose is not absorbed despite the presence of insulin.

Exercise alters and increases receptors (GLUT4) which doesn't need insulin for utilization of glucose. High Intensity Interval Training is found to be extremely beneficial in reducing blood glucose levels. Exercises increase muscle mass and direct absorption of glucose to skeletal muscles. Exercise promotes the use of oxygen by muscles and initiates a process called "hypoxia-induced glucose uptake," which increases the efficiency of glucose-absorption.

Exercise also releases cortisol. The acute increases in cortisol following exercise stimulate the inflammatory response, which is a necessary adaptation that helps to repair cell damage. Well-regulated exercises are known to help in the utilization of cortisol, produced due to mental stress, which is why most people tend to feel relaxed after exercising.The most common challenge faced by an exercising person is body pains following workouts.

Delayed Onset Muscle Soreness (DOMS) is known to occur after 24 hrs and peaks between48-72 hours. This can be reduced by stretching before exercises; use of tight fitting stockings or dress during exercise; and use of cold packs, Vibration Therapy, and deep tissue massages following exercise.

Even the elderly can indulge in High Intensity Interval Training, resistance weight training, and low intensity cardio exercises. There is no reason to NOT utilize the benefits of exercise.

Dr.A