Keep diabetes at bay: Playing football can help boost heart and bone health

Keep diabetes at bay: Playing football can help boost heart and bone health

LONDON: Playing football can boost heart and
bone health in untrained middle-aged and elderly people with
prediabetes, a study has found.

Researchers from University of Southern Denmark and the University of the Faroe Islands showed the positive effects of football on the cardiovascular and metabolic health profile.

“Individuals with prediabetes and type 2 diabetes have a higher prevalence of osteopenia and bone fractures, so it is essential to develop treatment protocols for them,” said Magni Mohr, an associate professor at the University of Southern Denmark.

“Our results show that football and dietary guidance are indeed an effective cocktail for improving bone health,” said Mohr.

“The football group derived significant positive effects in the legs and clinically important femoral sites emphasising that football is effective osteogenic training for this participant group,” he said.

Want To Keep Diabetes Away? Eat Walnuts, Apples, Carrots

Foods For Diabetics

3 Jul, 2018

While being active, staying hydrated, and checking blood glucose levels can work wonders, it is important to stick to a dietary plan that will ward off diabetes in the long run.

A recent study showed that antioxidant-rich walnuts can nearly halve the risk of developing Type-2 diabetes.
For patients, the ideal diabetic diet plan would be to have 1200-1600 calories per day. It is recommended that diabetics should eat good carbs, fats, and healthy proteins, but in small portions.

ETPanache got in touch with doctors and dieticians to get you the ultimate list of foods you must consume to stay healthy.

Also read: The comprehensive diabetes guide

Nuts & Seeds

3 Jul, 2018

After news of walnuts as you new superfood to keep diabetes away, it’s time to look at the other superhero nuts and seeds. They have protective effects for people with diabetes. Flaxseeds/linseeds, almonds, peanuts, pumpkin seeds, macadamia nuts, pistachios, cashew nuts, chia seeds, etc are the best nuts and seeds for diabetics as they reduce and regulate the insulin levels in the body.


3 Jul, 2018

They are a good source of high biological value protein. Eggs have good cholesterol, also called as High Density Lipoprotein (HDL), which is good for heart health. Studies have shown that it improves insulin sensitivity. They give satiety and improve blood sugar levels.


3 Jul, 2018

It has an active compound called curcumin which has shown to improve sugar, promote cardiovascular health, and protect against kidney diseases.

Wild Salmon and Omega-3 Fatty Acid Fish

3 Jul, 2018

Salmon have excellent amount of Omega-3 fatty acids (DHA and EPA) which is good for diabetics. The patients need good fat in their diet, and fish reduce inflammation and coronary risks which are common in diabetes.

DXA scans were used to evaluate the initial bone health of the participants as well as the training-induced effects, along with blood samples to determine plasma markers for bone turnover and bone formation.

From these measurements, 73 per cent of the participants were diagnosed with femoral osteopenia and 24 per cent with femoral osteoporosis prior to the intervention.

After 16 weeks of training, between-group changes in favour of football training were observed for bone mineral content of the femoral neck (3.2 per cent) and femoral shaft (2.5 per cent) as well as for bone mineral content (32 grammes).

Plasma osteocalcin and P1NP were elevated in the football group by 23 and 52 per cent respectively, with greater changes than in the control group.

“Football is a multipurpose sport that combines strength, endurance and high-intensity interval training, and this makes it a good tool for the prevention and treatment of type 2 diabetes and other lifestyle diseases,” said Peter Krustrup, a professor at the University of Southern Denmark.

The 55-70-year old women and men participating in the present study had poor bone health, poor metabolic fitness and poor aerobic fitness.

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Food Matters

18 May, 2018

The life you lead and the food you eat are two important factors when it comes to diabetes. Both play a role for those who are already battling it and for those who remain vulnerable to it.

Whole foods that are not processed should always be on the menu. But also remember that some items have to be away from the dining table if you want to steer clear of diabetes.

Additionally, avoid special diets and stick to what you make at home. Just follow the basic rules like keeping a constant calorie count during meals.

Apples & Avocados A Day Really Do Keep The Doctor Away

18 May, 2018

A hypoglycaemic fruit, Apple is rich in fibre and an impeccable ingredient for a diabetic. It also contains Pectin, that helps reduce blood sugar levels and the requirement of insulin in the body by almost 50 per cent.

There is even a connection between avocados and diabetes. According to a study by the American Journal of Clinical Nutrition, women who consume good fats (found in avocados) are less likely to develop type 2 diabetes.

The Superseeds

18 May, 2018

Containing alpha-linolenic acid (ALA), which can be converted into omega-3 fatty acids, Flaxseeds offer benefits similar to consuming fish. They are also a good source of lignans and antioxidants.

According to the National Institutes of Health, flaxseeds may help in lowering hemoglobin A1C in people with type 2 diabetes.

Another study shows that when people with type 2 diabetes include flaxseeds in their diet, blood glucose levels decrease.

So whether you add it to your cereal, on salads, or whip up a smoothie, definitely include it in your diet.

Berries On Top

18 May, 2018

Berries are not just for cake toppings and holiday dinners. The power-packed fruits help break glucose into energy, which reduces the increased glucose levels by a considerable amount. Further, they increase the release of insulin, thus regulating glucose levels in the body.

Cranberries, known for helping prevent urinary tract infections, are also beneficial in a diabetes. The antioxidants found in cranberries may reduce the risk of heart disease.

Blueberries are high on anthocyanins, a chemical that stimulates the release of adiponectin – a hormone that regulates blood glucose levels. These berries are known to help lower blood glucose levels and lift depression.

The Original Sin

18 May, 2018

The first rule of the thumb for a person suffering from diabetes is to monitor their sugar intake. Any form of free sugar – honey, jaggery, maple syrup, table sugar, should be a complete no. And for those sweet cravings, opt for healthier alternatives like melons that are a good source of antioxidants, and Vitamins C and A.

The combination of football training and dietary advice produced good results on all parameters, Krustrup said.

The idea of football for 60 and 70-year-old patients with poor bone health is new, but the present study revealed that a modified version of football, the so-called Football Fitness concept, was feasible and effective for the middle-aged and elderly patients.

The participants took part in football training encompassing a thorough warm-up, ball drills in pairs and games on small pitches, and this type of football was observed to be suitable for 70-year-old women and men with poor bone health and prediabetes.

The participants enjoyed the training and did not sustain any severe bone, joint or muscle injuries.

“Normally, you wouldn’t think of football as something for 70-year-olds with low physical capacity or poor bone health, but we saw promising training effects and excellent attendance even though the training took place outdoors in winter time,” Mohr said.

“The participants formed good relationships, had fun together and many of them have continued to play Football Fitness,” he said.

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Do Frequent Work Travels Keep You Busy?

18 May, 2018

If you have already been diagnosed with diabetes, here are 10 things to keep in mind when you travel by air.

Keep Your ID Handy

16 Nov, 2017

Carry a medical ID that states that you have diabetes, just in case of an emergency.

Pack More Medication

16 Nov, 2017

Pack twice as much blood-testing supplies and diabetes medication as you think you may need. This could include insulin, other antidiabetes medication, syringes, glucose meter (with extra batteries), candy/sugar (in case of a low-blood sugar/hypoglycaemia episode). Carry your prescription with you.

Avoid Insulin In Check-In

16 Nov, 2017

Don’t keep your insulin in your check-in luggage as it could get affected by changes in temperature and cabin pressure.

Security Check Alert!

16 Nov, 2017

Inform the security about medication in your baggage or if you are wearing an insulin pump.