Exercise Science in Diabetes, Mental Health, and Osteoporosis

Many of us are aware that exercise is an important part of creating a healthy and balanced life. And yet, many more of us are so quick to create excuses and avoid the effort it takes to get our bodies moving. The truth of the matter is, there is no pill that can replicate what exercise can do for the human body. And like everything else that we do to occupy our time, if it is important enough to us, we will make it a priority. Exercise is an important part of managing every health concern, and here are three of my favourites.

Type 2 Diabetes

This form of diabetes is a chronic condition that affects the proper metabolism of sugar in the body. In a healthy body, sugar is easily taken into the bloodstream and requires the hormone insulin to be brought into the organs and muscles. If the diet consists of a large amount of sugar over a prolonged period of time, the receptors for insulin begin to decrease. This is a safety signal put out by the body to prevent overfeeding these tissues, which can be very harmful. This creates the condition we now refer to as insulin resistance. What this really means is that insulin becomes a casual bystander. With no way for the sugar to leave the bloodstream, it continues to build up and wreak havoc on other systems. Sugar attaches to red blood cells, changing the nature of the blood. It eats away at blood vessels and nerves, affecting circulation and sensation in the hands and feet. The sugar draws water into the bloodstream, creating symptoms of hunger, thirst, and excessive urination.[1] By this stage, not only is a person incredibly symptomatic, but also well on their way to a slew of medications for controlling sugar, reducing blood pressure, and lowering their risk of heart disease and strokes. Many health-care practitioners believe type 2 diabetes is irreversible—and depending on how complex the case, it very well could be. However, exercise holds an underutilized solution that can help lower blood sugar quickly. Muscles have a unique way of bringing sugar into their cells that does not involve insulin at all! It’s called an insulin-independent GLUT-4 transporter, and it is designed to provide sugar to muscles when they need it most.[2] Diet changes will be helpful for lowering blood sugar, but an exercise plan must be included for a wellrounded treatment plan.

Mental Health 

Mental illness affects people regardless of age, gender, race, education, etc. The Canadian Mental Health Association estimates that by the age of 40, 1 in 2 Canadians will have had firsthand experience with mental illness.[3] Suicide rates in youth are growing higher every year, and unfortunately, the stigma around mental health is not disappearing as quickly as these rates continue to increase. Doctors offices are overwhelmed, and without the time for proper assessment, people in need are often left with little more than a prescription and no support. From a naturopathic perspective, inflammatory diets and poor lifestyle habits are aggravating factors for mental illness. Inflammation in the digestive tract from unhealthy foods will create an unhealthy response from the immune system in the bloodstream. Since blood travels everywhere around the body, the brain is a perfect place for inflammation to build up, clouding our thoughts, focus, and concentration. Scientifically speaking, inflammatory immune cells, such as IL-17, have been shown to compromise the integrity of the blood-brain barrier, which means that the once-sterile barrier to the brain is now an open highway.[4] Mental illness affects people regardless of age, gender, race, education, etc. 

From a naturopathic perspective, inflammatory diets and poor lifestyle habits are aggravating factors for mental illness. Inflammation in the digestive tract from unhealthy foods will create an unhealthy response from the immune system in the bloodstream. Since blood travels everywhere around the body, the brain is a perfect place for inflammation to build up, clouding our thoughts, focus, and concentration. Scientifically speaking, inflammatory immune cells, such as IL-17, have been shown to compromise the integrity of the blood-brain barrier, which means that the once-sterile barrier to the brain is now an open highway.[4] The brain and spinal cord are made up of essential fats. As the body constantly repairs itself, the fats from our diets are taken up into the brain and spinal cord to substitute fats that need to be replaced. If our diet is made up of saturated unhealthy fats, our brains become clouded with inflammation. In a very real way, we are what we eat. So how does exercise fit into this picture? First of all, movement increases circulation to all parts of the body. If we are improving blood flow to the brain, we are also improving blood flow away from the brain. This means we can effectively clear away waste  products, including inflammatory cells and toxins. Exercise burns through fat tissue, releasing stored hormones and unhealthy fats from our system. The added benefit, of course, is the increase in self confidence, general wellbeing, weight loss, and production of endorphins that make us feel great. Exercise really is the most underutilized antidepressant. Many individuals with histories of anger, depression, and suicidal ideation have turned to exercise as an effective emotional release and coping mechanism. This strategy has created more professional athletes than we know!

Osteoporosis

Most of us think of our bones as static tissues—we get one skeleton and it never changes. In fact, bone is a very dynamic structure. On a molecular level, bone tissue is constantly breaking down and repairing itself. It rebuilds stronger in areas we use more often, and thins out in areas we don’t use as often. If we break a bone, that bone will grow back stronger than it was before, and with the help of scar tissue, may be a little more rigid than it was before. The balance of breakdown and repair is key to maintaining our bones as they are. As we age, the amount of bone breakdown begins to increase and the repair processes cannot keep up. We are left with a net reduction in bone tissue, which increases our risk of developing osteoporosis. Our hormones also play a large role in the strength of our bones. When our estrogen and testosterone levels are higher, our bones are stronger. But as we age and reach menopause or andropause, these hormones decline and we lose the protection they offer our skeleton. However, as mentioned above, bone builds stronger in areas that we use more often. We may not be able to regrow bone that has been lost, but we can definitely strengthen the muscles around the bones and prevent further loss. Enter exercise. Resistance training and weight-bearing exercise (e.g. hiking, jogging, climbing stairs) are the keys to keeping a strong skeleton.[5] The earlier we engage in regular exercise, the better we are able to preserve our bones for menopause/andropause. The highest risk of fractures tend to occur in the low back, wrists, and hip, which means we need to vary our exercise plans to include upper and lower body, core, and back muscles. Other than these three conditions, exercise has been shown to lower blood pressure, reduce cholesterol, improve libido, and support hormone balance. It can improve digestive concerns, control our appetites, and help us to lose weight. We know it’s important for us, so how do we overcome the challenges of motivation and get ourselves moving on a daily basis?

1. Aim for 10,000 steps if you’re just starting out. If this can’t be done during the work day, consider a morning or evening walk.
2. Know yourself! Acknowledge every excuse you are giving yourself not to go. Then, set yourself up differently to overcome those excuses (e.g. put your gym bag and a snack in your car, and go right after work to avoid sitting on the couch too early). Remember what your health goals are and why they are important to you. If it is important enough, you will find a way to make it happen.
3. If you have a gym membership, pick a class that you would enjoy. When you go to your first class, introduce yourself to the instructor and tell them you will come every week (accountability!).
4. If you do not have a gym membership, invest in a pair of running shoes and get outside! On rainy days, check YouTube for tons of 30–45 minute free videos that will get you moving.
5. Book appointments in your calendar for exercise. If you would show up to a doctor’s appointment for your heart, why not book appointments for your muscles?
6. Think of yourself as a leader. Your friends, family, and children all look up to you. Encourage them to live well and lead by example. This may recruit some workout friends, which further increases your chances of success.
7. Change your mindset. Exercise isn’t about weight loss. In fact, the stress of monitoring one’s weight can actually prevent any weight loss. Exercise is about: 
   • improving your energy, focus, self-confidence
   • increasing your productivity and getting that raise you deserve; and
   • being happier and strengthening your relationships.

Stop giving yourself excuses! The time is now. Get moving! If you need help in creating an exercise plan specific to your health concerns, please speak with your naturopathic doctor.