Diabetes is a massive problem in this country, and, believe me, it is a disease you do not want to mess with. For most type 2 diabetics, the problem is the end stage of chronic insulin abuse. Generally, one has consumed sugar, juices and grains in large amounts for many years, generally decades, and the body's glycemic control mechanisms just give up.

Lack of exercise likely contributes to the body's insulin receptor sensitivity mechanisms. I find it particularly encouraging that in this large study of 40,000 women, a one-third decreased risk of diabetes occurred with simple activity four times a week. A previous study reviewed in this newsletter was even more profound in that it found that ONE HOUR of daily exercise is required for successful long-term weight loss.

This is the New Year and many of us will be making New Year's resolutions. If you are one of those who are including exercise and you need to lose weight or control diabetes, high blood pressure or high cholesterol, I would encourage you to have one hour of exercise per day as your goal. It is important to know that you can split it up, but each segment should be at least 20 minutes long.

A word of caution if you select walking as your exercise: you will need to gradually increase the intensity over time or it will not work. Eventually, you will need to be almost lightly jogging to obtain the same benefits you had when you first started gentle walking. This is because you will become more fit and the same intensity of exercise will not provide the same benefits.

Swimming is also an excellent exercise, but I do not recommend it, unless you are not using a chlorinated pool. An ocean would be the best choice to swim in, but most of us do not have this option. The chlorine in most pools is a significant negative toxin that must be addressed and it will impair the overall benefits of the exercise.