Diabetes and sport: are they compatible?
Diabetes in France is unfortunately constantly increasing: the occurrence of type 1 diabetes in children is increasing by about 4% per year, while 5.3% of the population is treated with medication for type 2 diabetes(1). This last figure is also an underestimation of the real number of patients, because this type of diabetes often goes unnoticed for many years before being discovered. It is nicknamed the “silent disease”. Can sport help you better live with diabetes, whatever the type? Here are some insights and tips.
What is diabetes?
Diabetesmellitus is achronic diseasecaused by ametabolic failure in the regulation of blood sugar (the concentration of blood glucose). This dysfunction causeschronic hyperglycemia.
We should actually talk about diabetes, because there are two kinds:
- type 1 diabetes, insulin-dependent, which is aninnate autoimmune disease, and which is based on thedestruction by the body of pancreatic cells responsible for insulin secretion ;
- Type 2 diabetes, insulin-resistant, which is ametabolic disease, often arising in contexts ofsurge and obesity,sedentary lifestyleand poor diet. In this case, the body developsinsulin resistance over time, so that the pancreas produces more and more insulin, until it can no longer ensure glycoregulation. The consequences of DNID are devastating on health: cardiovascular, ocular, renal …
Is the practice of a sport favorable to diabetes?
Absolutely! It is evenone of the major pillars of diabetes treatment, along with dietary effort,drug treatmentand psychological care andmanagement. The benefits of regular physical activity are undeniable for diabetics:
- it prevents weight gain ;
- it promotes glycemic balance ;
- it optimizes the effect of treatments (for type 2 diabetes) and prevents the increase in insulin doses (for type 1 diabetes);
- it lowers the risk of cardiovascular, renal, ophthalmological complications, etc.;
- it improves mental health by reducing the stress associated with illness, enhancing well-being and self-confidence and, more generally, improving the Quality of Life .
It should be remembered that physical inactivity is the cause of 27% of cases of diabetes (2)
Physiologically, what happens to a diabetic when he plays sports?
In the healthy person
In an individual not affected by diabetes, sport induces a release of stored glucose (glycogen) in the muscle, to ensure its proper functioning. If muscle reserves are depleted,the liver takes over to keep blood sugar levels constant, but insulin does not intervene. If the effort is prolonged, the body finds other energy sourcesInbody fat , while the pancreas decreases its insulin secretion.
Type 1 diabetes
In an individual affected by insulin-dependent diabetes, the physiological reactions are different:
- ingested glucose is quickly and fully utilized ;
- injected insulin blocks the ability of the liver to release glucose , hence a Risk of hypoglycaemia (this is all the more true if the person has not adapted his injected dose and his food intake of carbohydrates before the ‘effort) ;
- hypoglycaemia can occur during or after exercise.
The recommendation is therefore to adapt insulin injections and diet before exercise: reduce the usual dose by its dose and Consumescarbohydrates in anticipation of sporting activity.
Type 2 diabetes
In type 2 diabetics, everything depends on the treatment of the disease. In any case, physical activityimproves insulin sensitivity and lowers blood sugar levels, since the muscles consume glucose. Taking antidiabetic drugs (such as Amaryl, Diamicron or GlucoNorm), which have the property of increasing insulin secretion, can in any case have repercussions similar to an insulin injection, and thus lead to hypoglycemia.
What precautions should be taken during and after sport, when you are diabetic?
Diabetes and sport are not incompatible, but require some precautions (3)tag. The first and most important: always notify your doctor of sports practice.
Type 1 diabetes
In anticipation of sports activity, it is essential to adapt your insulin dose according to the nature of the sport practiced, the duration of the session and the intensity of the effort.
- .
- Water-based hydration must be constant – before, during and after sport.
- In the event of a long effort (more than 45 minutes), it is important to provide a meal rich in carbohydrates beforehand , to allow the muscles and the liver to build up sufficient glycogen reserves, but also a regular carbohydrate intake during session (approximately every 40 minutes).
Type 2 diabetes
Unlike the first type of diabetes, the patient has no control over the scope of his drug treatment. It is therefore recommended that he:
- control the intensity of their physical effort ;
- regularly consume water and fast sugars during the session ;
- measure your blood sugar during exercise , which must remain stable at 1.3 to 2 g/l, to avoid any risk of hyper- or hypoglycaemia;
- in case of hyperglycaemia , the sport should be stopped immediately and a medical consultation should be considered;
- , to raise blood sugar.
It should be noted that hypoglycemia can be recognized by certain signs , including hunger , palpitations and tremors , headaches and dizziness , confusion with blurred vision and disturbed speech , Pallor , fatigueetc.
In general, whether you have a DID or a DNID, it is essential to listen to your body andstop in case of doubt, tohydrate regularly, towear good shoes to avoid wounds (which heal less well when you are sick) andtowarn those around you of your disease.
What sports activity to practice when you have diabetes?
When you have diabetes , moderate-intensity sports ( endurance )are the most beneficial, because they allow progressive training. ThusWalking , cycling, cross-country skiing, swimming, horse riding, rollerblading and even Running can be practiced.
Finally, musclebuilding, via fitness andbodybuilding, can also be practiced to amplify sports practice and solicit different muscle groups.
The important thing isregularity: it isbetter to do sportsevery day or every other day, at the rate of 30-45 minutes daily, rather than prolonged effort once a week.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.