2. If you don't take medicine for a long time, you have to control your blood sugar within the normal range and monitor your blood sugar regularly. Adjust in time.
3. Your exercise is a little heavy. You'd better take a rest by running, and then do some exercise to relax aerobic exercise.
Generally, it is best to exercise after meals 1 hour.
Light-intensity exercise includes walking, standing by the car and simple housework lasting about 30 minutes.
Take a walk, take a bath, go downstairs, do radio gymnastics, ride a bike on the ground, etc. For about 20 minutes. The intensity and duration of such exercise is equivalent to consuming 80 kilocalories.
Moderate-intensity sports include jogging, climbing stairs, cycling on slopes, skating, playing volleyball and climbing mountains. The duration is about 10 minute. Can consume 80 kilocalories in the body.
High-intensity sports include: long-distance running, skipping rope, playing basketball, lifting weights, fencing, etc., which can last for about 5 minutes, equivalent to consuming 80 kilocalories in the body.
Exercise every day consumes at least 160 kcal of calories to control blood sugar and lose weight. We should also emphasize perseverance.
4. Metformin tablets are suitable for obese diabetic patients. Non-obese diabetics can use Freddie. You have type 2 diabetes.
Stick to this sport to the end! Reading the following article is very helpful to you.
Four cornerstones support your immunity.
One of the cornerstones: moderate exercise
Exercise activates immune cells.
Interferon is one of the cytokines, which can enhance the vitality of natural killer cells (NK cells), macrophages, T cells and T lymphocytes. A large number of data prove that when the body is in a state of exercise, the amount of interferon secreted from the blood per hour is more than double that of usual.
2. Be diligent in preventing colds after exercise.
(1) transient variation law
Increase → decrease → return to the initial value. In the rising period, that is, when people are exercising, it is beneficial for the body to eliminate pathogenic microorganisms; However, when the number of immune cells showed a downward trend after the exercise stopped, the invasion of pathogens was allowed. Generally, it takes about an hour for neutrophils to return to normal after a short period of exercise.
(2) The ability of respiratory guards decreased.
SlgA, produced by B lymphocytes, is an antibody-like globulin. SlgA mainly appears in the secretions of respiratory tract and digestive tract. It has been proved that the content of SlgA in respiratory secretions directly affects the resistance of respiratory mucosa to pathogens.
(3) comprehensive factors of decline
High-intensity exercise reduces the immune function of the body, which may also be related to stress response, exercise anemia, increased free radical production and nutrient consumption during exercise.
3 Aerobic exercise enhances immunity
(1) Mechanism of improving immunity
The result of moderate exercise is to enhance the functional activity of the main immune force, such as T cells, B cells, natural killer cells and so on. When people are in a quiet state, the number of immune cells in peripheral blood also increases slightly.
In the process of exercise, the body's blood supply is sufficient, metabolism is accelerated, the cells in the body are updated, the immune system and various immunoglobulins are constantly updated, and the ability to identify and kill various pathogens is improved, so that our immune function is improved.
(2) Grasp the degree of aerobic exercise.
Do moderate-intensity exercise for about 30 minutes each time, and do it three times a week. After 12 weeks, the number of immune cells will naturally increase and the resistance will increase relatively.
It is also appropriate to take a walk after dinner. If you can sprint five times a week for 45 minutes each time, you can reduce your chance of getting sick by 50%.
During exercise, the heart rate should be higher than 50% in a quiet state. Generally, the heartbeat of healthy adults is about 1 10- 130 beats/min, and that of children is about110/min.
When you are exercising, if you feel tired and exceed your usual tolerance, you should adjust it in time.
The second cornerstone: balanced nutrition
1. Health workers should not be malnourished.
(1) in a healthy state:
Cells are constantly metabolized. For example, neutrophils have a short life span. After they mature, they can only stay for 2-4 days and begin to age. Only by ensuring nutrition can we ensure the normal renewal and production of immune cells.
(2) If pathogens invade, immune cells will be sacrificed in batches in the battle. Therefore, when you are sick, you must ensure the supply of nutrition and ensure that "reinforcements" can continue to kill the front line.
2. Nutrition is indispensable.
(1) protein
Protein is the "raw material" for building body cells, not to mention the most effective "immunoglobulin" in immunity itself is protein. Without adults, the first line of defense-skin and mucous membrane resistance will be reduced. If infants are deficient, their ability to produce immunoglobulin will be impaired.
(2) vitamins
Children who lack vitamin A are prone to repeated colds and diarrhea. This is because vitamin A can regulate the synthesis of cells, and has certain influence on cell differentiation and tissue renewal. If the body lacks vitamin A, it is difficult to maintain the integrity of epithelial mucosa of respiratory tract and digestive tract, and the lysozyme content of leukocytes in mucosa is also significantly reduced, thus weakening the role of natural barrier, the first line of defense.
(3) vitamin c
White blood cells are rich in vitamin C, which increases with the increase of intake. When the body is in acute and chronic infection, the content of vitamin C in white blood cells drops sharply. If the intake is sufficient at ordinary times, white blood cells will still maintain strong combat effectiveness when they are sick, and the patient's condition is mild and the course of disease is short.
Vitamin C promotes the synthesis of immunoglobulin, the production of lymphocytes, interferes with the transcription of virus mRNA and inhibits the synthesis of new viruses.
(4) vitamin e
Vitamin E participates in the synthesis of protein.
(5) Zinc
Zinc can regulate cell proliferation and differentiation by regulating the activities of DNA and RNA polymerase.
(6) Iron
When the body is deficient, it can interfere with the synthesis of nucleic acid in cells, thus reducing the number of immune cells. Iron deficiency will also affect the activity of iron-containing enzymes in the body and reduce the bactericidal activity of phagocytes.
3. Don't rely too much on drugs.
Drug supplementation will reduce the body's ability to absorb nutrients from food. If you stop taking drugs, it is easy to have nutrients and the corresponding extreme lack. Nutrients should not be less, but not more. Too much nutrition will lead to problems. If vitamin E is excessive, the body's immune response will be suppressed. Eating natural food generally does not cause the lack or excess of raw materials needed to establish and maintain the immune function of the body.
Supplementing nutritional supplements can lead to excessive intake; Can reduce the intake of other bioactive substances beneficial to the immune function of the body; Will affect the normal regulation of the body.
4. Foods that affect immunity
(1) Food that can improve immunity
Carrot, white radish, garlic, eggplant, walnut, corn, black sesame, peanut, fish, soybean, ginger, pepper, wine, fungus, tremella, apple, fruit vinegar, mushroom, jujube, kiwi fruit, hawthorn, kelp, beef, mutton and so on.
(2) Foods that are not conducive to improving immunity
Vermicelli, instant noodles, mutton skewers, preserved eggs, fried food, wine, etc. If you like to eat salty food, it will reduce saliva secretion, urine excretion, cell permeability and microorganism easy to enter.
The third cornerstone: adequate sleep.
1. Adequate sleep time:
People should keep 7 to 8 hours of sleep every day. If possible, taking a nap for half an hour every day to 1 hour will be more conducive to health.
2. Mechanisms affecting immunity
The benefits of adequate sleep
A. Sleep factors: When people sleep, the brain will produce a sleep factor-cell wall acid, which will promote the increase of white blood cells and active macrophages, enhance the detoxification function of the liver, and thus improve the body's disease resistance. It is for this reason that you have a good sleep and feel much better when you wake up with a slight illness and pain.
B, repair organs
When people sleep, the sympathetic nerve is inhibited and the parasympathetic nerve is active, so that the internal organs can be fully rested and relaxed, the internal organs can be adjusted and repaired, and the physiological functions of various organs can be enhanced.
(2) the disadvantages of insufficient sleep
Lack of sleep may affect cytokines or histamine, thus affecting human immune function.
Compared with people who sleep less than 7 hours and 8 hours a day, the probability of cold symptoms such as sneezing and sore throat is 2.94 times that of the latter.
If people reduce their sleep for 4 hours, their immune cells will be weakened by 28%; The death rate of people who sleep less than 4 hours a day is 80% higher than that of people who sleep 7 hours a day.
The fourth cornerstone: harmonious mentality
When an idea appears, the body will produce a series of biochemical reactions. A positive attitude will increase the level of nitric oxide, balance neurotransmitters and improve immunity.
Bad mentality, excitement of sympathetic and adrenal system caused by stress, disorder of neuroimmune regulation, and decreased transformation rate of natural killer T lymphocytes.