Did you know that 50% of truck drivers are facing Type 2 Diabetes? And In the United States, about 1 in 10 Americans have Type 2 diabetes. This lifestyle disease can lead to serious health issues like heart disease and kidney problems, but the good news is it can be prevented, managed and even reversed!
So let’s take a closer look at what blood sugar is and how Type 2 Diabetes can gradually occur. Glucose (sugar) is created from the carbohydrates and other sugars that are eaten. Glucose is fuel for our body but too much glucose can be a problem. As blood glucose levels rise, Insulin is released from the pancreas to take up the glucose in our blood to store in the muscle cells. But sometimes, the muscles get ‘resistant’ to taking in more glucose because those muscles are continually filled up and they don’t want or need any more sugar. Regular overdosing of glucose, generally from a poor diet, obesity, and lack of exercise, can lead the muscles to reject any more glucose- this is called “insulin resistance”. The pancreas gets overworked from constantly trying to pump out more and more insulin to clear away that sugar buildup and eventually the pancreas loses the ability to produce insulin or use it properly This is Type II diabetes.
Lifestyle factors impact blood sugar and can prevent and even reverse Type II diabetes. Take steps now to change the following factors to stabilize blood sugar and avoid diabetes:
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Eat a healthy diet rich in fruits, vegetables, plant-based proteins, lean protein (fish and chicken), fiber, nuts and seeds, whole grains and healthy fats. Avoid processed foods like sugary treats, fast foods, soda, processed meats, and salty foods. Don’t skip meals. Eat smaller portions.
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Pair your carbohydrates. Combine carbohydrates with protein, healthy fat or fiber to lower the impact to blood sugar. Eating a banana with a few walnuts will lower the glucose in your blood stream. Eating whole grain toast with peanut butter will have a much lower glucose punch than the bread alone. Try an apple with a cheese stick. Carrots and hummus is a perfect pair.
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Exercise, especially after meals. Exercising muscles take up glycogen (sugar) lowering the impact of sugar after a meal. Regular exercise will help to stabilize blood sugar. Get in the habit of daily exercise and walks after meals. Include exercise snacks, of 5-15 minutes) throughout the day to help regulate blood sugar.
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Stay hydrated by drinking more water. Drinking water during meals slows the rise in blood sugar. Hydrating makes you feel full and lessens that desire to snack on unhealthy foods that spike blood sugar. Insulin works in the bloodstream, so water aids the tissues taking up the insulin. Kidneys flush out excess sugar. Find your ideal water intake and set a reminder in your Rolling Strong app to drink water. You’ll be amazed at how energized, focused and productive you begin to feel when adequately hydrated.
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Get adequate sleep. Sleep impacts insulin sensitivity. Adequate sleep allows cells to better respond to insulin. Blood sugar can be better managed when the body is adequately rested. Prioritize sleep every night.
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Manage stress. Establish strategies to manage both acute and chronic stress. Stress raises blood sugar levels, giving you a sugar rush so you can out run the lion. Try breathing exercises to lower stress immediately in situations where you feel stress coming on. Use these same breathing exercise daily to practice. Exercise is another great way to manage daily stress. Reading fiction, listening to music, crafting, journaling, and playing with kids or grandkids or even your dog can be effective stress regulators.
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Maintain a healthy weight. Healthy weight levels allow the body to operate more efficiently including blood sugar regulation and insulin use. Research shows that even a 5% reduction in body weight can impact blood sugar levels and help prevent diabetes.
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See your physician regularly and test your blood sugar. The A!C blood test is a measure of the blood sugar over the last 30 days. With the rise in Type II diabetes, physicians are ordering this test with more frequency and with younger patients. Annual exams and blood sugar testing is critical to stay on top of blood sugar levels.
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Manage your blood sugar with daily testing or via a CGM (continuous glucose monitor). Note the levels at different times of day, before and after meals, after exercise, and during times of stress and relaxation. Learn how to manage your blood sugar based on this data.
Try these 9 strategies to manage your blood sugar and improve your health. You can prevent Type II Diabetes and even reverse it with major lifestyle improvements. Talk to your Wellness Coach, at Rolling Strong to discuss further.
By: Christy Coughlin, Wellness Coach