Watermelon can be toxic... Exercise is enough with '30 minutes of walking'

It might be helpful for people with diabetes or those in the caution stage to refer to this.

When it is very hot, you will faint if you exercise outdoors for a long time.

Watermelon tends to raise blood sugar easily, so it's best to eat it in moderation.

Summer is a particularly difficult season for diabetes patients. High temperatures and humidity can lead to heat-related illnesses, worsen symptoms, or cause complications. From eating habits to exercise routines, there are more precautions to take than usual. Some patients memorize simple rules like "exercise is essential" or "fruit instead of drinks" as management methods. However, experts advise that thinking in a fragmented way can actually lead to "incorrect management methods."

Diabetic patients must exercise to maintain proper weight control. However, during summer, it is necessary to minimize outdoor activities. Especially during the hottest times of the day, outdoor exercise should be approached with caution. Exercising when blood sugar levels are high can be harmful. There is a higher risk of heat-related illnesses, and excessive sweating can lead to dehydration. Experts emphasize that it is better to exercise indoors with air conditioning. If going to a gym or swimming pool is difficult, walking in public places such as large supermarkets, department stores, or bookstores can be helpful. The recommended duration is about 30 to 50 minutes.

Another reason to be cautious during outdoor summer activities is related to the 'feet.' For diabetic patients, feet are always a special area requiring careful management. Diabetic patients have impaired nerve sensation and blood circulation, making them less sensitive to temperature changes and pain. Especially in summer, when wearing sandals or slippers exposes the feet, small wounds can easily occur. Diabetic patients often fail to notice these wounds, which can lead to severe infections. A common example is soft tissue infection. Soft tissue infection is a condition where bacteria invade the skin's dermis and subcutaneous tissue, causing inflammation. If treated early, it can be easily resolved with antibiotics or anti-inflammatory drugs, but if left untreated, it can lead to skin necrosis.

Quenching thirst with 'seasonal fruits'?

Another common misconception is about quenching thirst. Most diabetic patients are aware that they should not consume sweet drinks such as carbonated beverages or juice even when they feel thirsty due to heat. However, some think that seasonal fruits are okay instead of beverages, which is a false belief. Summer seasonal fruits like watermelon, melon, peach, and grapes help replenish minerals and vitamins, so consuming them in moderation is generally not a problem. However, eating too much can raise blood sugar levels. In particular, watermelon has a Glycemic Index of 72, placing it in the high glycemic food category. This is higher than castella (69) and pastries (59), and similar to ramen (73).

Experts advise replacing high-sugar foods with fruits that have relatively low glycemic indexes, such as apples, pears, and plums. Kim Jin-taek, a professor of endocrinology at Nowon Eulji Medical Center, said, "It is better to substitute with fruits like apples, pears, and plums that have relatively low glycemic indexes, and to pre-determine the amount to be consumed, eating 1-2 slices of various fruits." He added, "Fruits with low glycemic indexes cause blood sugar to rise slowly and provide a longer-lasting sense of fullness."

<Source: Maeil Economy>