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While many view diabetes as simply a blood sugar problem, its effects extend far beyond.

Recent research reveals that uncontrolled diabetes damages virtually every major organ system, often silently for years before symptoms become apparent. Understanding these mechanisms can be the difference between living with manageable diabetes and facing serious, life-altering complications.

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why is Diabetes so Detrimental to Our Bodies

• Article Explained Simple: Is Atherosclerosis Reversible

• Top 3 Exercises That Will Prepare You to Run a Marathon

• Mushroom, Garlic and Lamb Risotto Recipe

Why is Diabetes so Detrimental to Our Bodies

Diabetes affects over 537 million adults worldwide, with numbers projected to rise dramatically in the coming decades.

Behind these statistics lies a complex disease that systematically damages the body through multiple pathways.

At its core, diabetes is characterised by chronically elevated blood glucose levels, resulting from either insufficient insulin production (Type 1) or insulin resistance (Type 2).

While blood sugar itself might seem harmless, its persistent elevation triggers a cascade of destructive processes throughout the body.

One of the primary mechanisms of diabetes-related damage is through advanced glycation end products (AGEs).

When excess glucose remains in the bloodstream, it binds to proteins in a process called glycation, forming these AGEs.

Think of this like caramelizing sugar – just as heat causes sugar to permanently bind to proteins when cooking, excess blood glucose attaches to proteins in your blood vessels, nerves, and organs.

These modified proteins lose their normal function and trigger inflammation, particularly in blood vessels.

The vascular damage from diabetes is perhaps its most widespread effect.

High blood sugar damages the inner lining of blood vessels (endothelium), making them stiff, inflamed, and prone to atherosclerosis.

This vascular damage occurs in vessels of all sizes – from the large arteries supplying your heart to the microscopic capillaries in your kidneys, eyes, and extremities.

The consequences are profound: diabetics have a 2-4 times higher risk of heart disease and stroke compared to non-diabetics.

Small vessel damage leads to diabetic nephropathy (kidney disease), which affects up to 40% of diabetics and is the leading cause of kidney failure in developed countries.

In the eyes, damage to tiny retinal blood vessels causes diabetic retinopathy, the leading cause of blindness in working-age adults.

Nearly all Type 1 diabetics and 60% of Type 2 diabetics develop some degree of retinopathy within two decades of diagnosis.

Nerve damage, or diabetic neuropathy, affects up to 50% of diabetics.

High blood sugar directly damages nerves through multiple mechanisms: metabolic injury from excess glucose, vascular damage to the tiny blood vessels supplying nerves, and oxidative stress.

This typically begins as numbness or tingling in the extremities but can progress to complete loss of sensation, leading to unnoticed injuries and ulcers.

Autonomic nerves controlling involuntary functions like heart rate, digestion, and sexual response can also be affected, causing problems from cardiovascular irregularities to digestive issues and erectile dysfunction.

The immune system becomes compromised in diabetics through several mechanisms.

High blood sugar impairs white blood cell function, reducing their ability to fight pathogens.

Vascular damage limits immune cell delivery to infection sites, and AGEs trigger chronic inflammation that exhausts immune resources.

This explains why diabetics experience more frequent and severe infections, slower wound healing, and higher hospitalisation rates for common illnesses.

Diabetes profoundly impacts the brain, with research showing that Type 2 diabetes increases dementia risk by 60%.

Continuous high blood sugar causes inflammation and oxidative stress in brain tissue, while vascular damage reduces cerebral blood flow.

Insulin resistance in the brain disrupts neuron function and may contribute to the formation of Alzheimer's related plaques.

The metabolic impacts extend beyond blood sugar management.

Diabetes frequently co-occurs with dyslipidemia (abnormal cholesterol and triglycerides), further increasing cardiovascular risk.

It disrupts normal energy metabolism in cells throughout the body, leading to mitochondrial dysfunction and oxidative stress.

What makes diabetes particularly dangerous is that these processes often progress silently for years.

By the time symptoms appear, significant damage may have already occurred.

The good news is that tight blood glucose control can dramatically reduce the risk of complications.

The landmark Diabetes Control and Complications Trial showed that intensive blood sugar management reduced the risk of eye, kidney, and nerve complications by 50-75%.

Beyond glucose control, comprehensive diabetes management includes blood pressure control, cholesterol management, regular screening for early complications, physical activity, and dietary adjustments.

Early intervention is critical. Research shows that even short periods of uncontrolled blood sugar can trigger epigenetic changes that promote ongoing damage even after blood sugar is controlled – a phenomenon called "metabolic memory."

Understanding diabetes as a multi-system disease rather than just a blood sugar problem highlights the importance of comprehensive care and the potential consequences of inadequate management.

With proper treatment and lifestyle modifications, people with diabetes can significantly reduce their risk of these devastating complications and maintain their quality of life.

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Top 3 Exercises That Will Prepare You to Run a Marathon

1. Progressive Long Runs
   
   The foundation of marathon training is the gradual increase in your longest run.
   

   Start with a distance you can comfortably complete (perhaps 5-8 miles) and add 1-2 miles to your longest run each week until you reach about 20 miles.
   

   This builds the physiological adaptations needed for marathon distance: increased mitochondrial density, improved fat utilisation, stronger connective tissues, and enhanced mental endurance.
   

   I've found that breaking the psychological barrier of running for 3+ hours is as important as the physical training itself.
   
   
   

2. Tempo Runs
   
   These "comfortably hard" runs build your lactate threshold – the point at which your body can no longer clear lactic acid as quickly as it's produced.
   

   Run at about 25-30 seconds per mile slower than your 10K pace (or at a pace where you could speak in short sentences but not hold a conversation) for 20-40 minutes.
   

   Tempo runs teach your body to clear lactate more efficiently, allowing you to maintain a faster pace for longer during the marathon.
   

   They also build mental toughness by training you to sustain effort when discomfort sets in.
   

   For maximum benefit, do a tempo run every 7-10 days throughout your training cycle.
   
   
   

3. Hill Repeats
   
   Running uphill forces proper running form, strengthens key running muscles, and builds power without the impact stress of speedwork.
   

   Find a moderate hill (4-8% grade) that takes 30-90 seconds to climb.
   

   Run hard uphill, focusing on driving your knees and maintaining good posture, then jog or walk back down for recovery.
   

   Start with 4-6 repeats and build to 10-12 as your fitness improves.
   

   Hill training is particularly valuable because it develops the quad strength needed for the downhill portions of a marathon, which often cause the most muscle damage and post-race soreness.
   
   

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Mushroom, Garlic and Lamb Risotto Recipe (makes 6 servings)

This rich, comforting risotto combines earthy mushrooms with savory lamb for a restaurant-quality meal that's perfect for refueling after a long training run.

The slow cooking process creates a creamy texture without excessive fat, while providing substantial protein for muscle recovery.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 420 kcal

• Protein: 25 g

• Carbohydrates: 45 g

• Sugars: 3 g

• Fat: 15 g

The Ingredients

• 400g Arborio rice

• 300g ground lamb

• 400g mixed mushrooms (portobello, shiitake, oyster), sliced

• 1.5 liters low-sodium chicken or vegetable stock, kept warm

• 150ml dry white wine

• 1 large onion, finely diced

• 4 cloves garlic, minced

• 2 tablespoons olive oil

• 50g Parmesan cheese, freshly grated

• 30g fresh parsley, chopped

• 2 sprigs fresh thyme

• 2 tablespoons butter

• Salt and freshly ground black pepper

• 1 tablespoon lemon zest (optional)

Instructions

• In a large, heavy-bottomed pan, heat 1 tablespoon of olive oil over medium-high heat. Add the ground lamb and cook until browned, breaking it apart with a wooden spoon, about 5-7 minutes. Season with salt and pepper. Transfer the lamb to a plate and set aside.

• In the same pan, add the remaining tablespoon of olive oil. Add the diced onion and cook until translucent, about 3-4 minutes. Add the garlic and cook for another minute until fragrant.

• Add the sliced mushrooms and thyme sprigs. Cook until the mushrooms release their moisture and begin to brown, about 8-10 minutes.

• Add the Arborio rice to the pan and stir for 1-2 minutes until the grains are translucent around the edges.

• Pour in the white wine and stir constantly until almost completely absorbed.

• Begin adding the warm stock, one ladle at a time, stirring frequently. Wait until each addition is almost completely absorbed before adding more. This process should take about 20-25 minutes.

• When the rice is nearly tender but still has a slight bite (al dente), stir in the cooked lamb to warm through.

• Remove from heat and stir in the butter, Parmesan cheese, and chopped parsley. Remove the thyme sprigs.

• Season with salt and pepper to taste. If using, stir in the lemon zest for brightness.

• Let the risotto rest for 2 minutes before serving. The consistency should be creamy and flowing, not stiff.

Serve immediately, with additional Parmesan cheese on the side if desired.

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