Blood sugar and the pancreas are closely related. The hormone that regulates blood sugar (insulin) is secreted by the pancreas. The pancreatic juice that digests fats in food also comes from the pancreas. Pancreatic health is inevitably linked to dietary habits. By avoiding overeating carbohydrates and the like, blood sugar can rise slowly, and pancreatic health can be maintained. Furthermore, this can help in preventing pancreatic cancer. Let's take another look at the relationship between diabetes and the pancreas.
Gaining a lot of weight increases the risk of pancreatic cancer... Weight management is essential for pancreatic health
Research has shown that one of the causes of pancreatic cancer is being overweight or obese. According to a recent paper published in the European Journal of Cancer, the risk of developing pancreatic cancer is 39% higher in overweight individuals, and it doubles in those with severe obesity. This is based on a 10-year follow-up study of over 6.31 million people aged 39 in our country. When weight increases, inflammatory substances continuously emerge from body fat, raising insulin resistance and creating an environment conducive to the growth of cancer cells in the pancreas.
Why should you check your pancreas if blood sugar spikes persist?
Type 2 diabetes occurs when the pancreas does not produce enough insulin or when insulin resistance develops, leading to high blood sugar levels. According to data from the Korean Diabetes Association, when diabetes is confirmed, the insulin secretion function of the pancreas is already less than half. If diabetes persists for a long time, insulin secretion function decreases even further. Once diabetes develops, it is difficult to return pancreatic function to normal. It is hard to say that diabetes can be completely cured. If lifestyle habits are poor or if the duration of diabetes is long, blood sugar can spike again at any time.
Principles of dietary habits for blood sugar management... It is important to maintain carbohydrate intake
To manage blood sugar, it is most important to eat three regular meals a day and especially to keep the amount of carbohydrates (rice, noodles, bread, etc.) consistent. Eating low glycemic index carbohydrates (whole grains, legumes, vegetables) can help reduce blood sugar levels. Regularly consuming good oils (unsaturated fatty acids) like olive oil and perilla oil while reducing intake of bad oils high in saturated fatty acids (fatty meats, processed meats, etc.) and trans fats (processed foods, etc.) is essential. It is also important to consume enough protein (eggs, fish, legumes, nuts, chicken, duck) and dietary fiber (whole grains, vegetables, beans). Simple sugars like sugar, syrup, and honey should be limited, and salty foods should be reduced.
Aerobic + strength training... What physical activities are good for blood sugar management?
It is recommended to engage in moderate-intensity aerobic exercise (walking, swimming, cycling, etc.) for more than 30 minutes a day, totaling over 150 minutes a week. Exercise should not be skipped for more than two consecutive days. For blood sugar management, exercising after meals is more beneficial. If you are already a diabetes patient, exercising on an empty stomach can lead to hypoglycemic shock. Strength training should be done 2-3 times a week. Adjust the sets according to your physical condition and alternate between upper and lower body exercises. Squats and heel raises, which strengthen the thigh and calf muscles where about 70% of body muscles are concentrated, are important. Staying inactive for long periods after meals is the worst.
