Jacqueline Sinke Diabetes, Resistance Training, Lifestyle
Rising rate of obesity or physical inactivity and the habit of too much sitting with an aging population has lead to an increase in pre-diabetes and diabetes. In fact many people do not even know they have the disease. The three primary risk factors for diabetes are: 1. Sedentary lifestyle
2. Obesity or a BMI of 30 or greater
3. Aging with low muscle mass
Type 3 diabetes represent 90 to 95% of all diabetes cases. People with pre-often do not know anything is wrong with them because symptoms are mild enough that they go unnoticed. diabetes. Diabetes has to be determined by a blood test and to confirm diagnosis your doctor may look for one of these four criteria:
Hemoglobin A1c (HbA1c) at 6.5 or higher
Fasting blood sugar over 126 mg/dL
2-hour glucose tolerance test over 200 mg/dL
Symptoms of high blood glucose
Research determined that the muscles of people with type 2 diabetes have metabolic dysfunctions which can be reversed through exercise, specifically resistance training and proper diet. 70% -75% of insulin-stimulated glucose uptake happens in the muscle.
Improve Insulin Sensitivity
The first step to improving insulin sensitivity is reducing the glycogen levels in muscle fibers. Evidence shows that higher intensities of multiple sets of resistance training had the best effects in lowering blood glucose and long-term effects of resistance training reduces A1c. You need to work the muscles hard enough to deplete glycogen in the muscle.
Drugs or medications generally not heal the disease, medications just counter the effects of diabetes and often carry side nasty acute and longterm effects for which you may be prescribed another drug. Some diabetes medications may increase weight gain and increase fall risk which can be devastating to any older adult with and without existing balance problems and osteoporosis that increase risk for fracture of the hip, spine, wrist, etc. and/or dramatic brain injury.
Taking Charge of Your Blood Sugar
Research shows that the best way to combat diabetes is by first changing your lifestyle and taking medication only if absolutely necessary. Increase your muscle density with resistance training with emphasis on the larger muscles and muscle groups to your optimize blood sugar uptake and take a serious look at the food and beverages that you are consuming. Reduce sitting time by getting up every 30 minutes, and educate yourself through reputable sources and pay close attention to weight loss and diabetes programs by paying close attention to who funds the research and programs. The medication and diet industry is a billions of dollar industry out to get your money to fatten their bank accounts. Diabetes like most common chronic medical conditions is for the most part preventable. You can save yourself a bundle by keeping your dollars in your own pocket rather than spending in for out-of-pocket healthcare expense and diets programs that do not work over the course of your lifetime.
Individualized Programs Tailored to Your Health Status
When you have been diagnosed with pre-diabetes or type 2 diabetes an exercise program tailored to your health and medical condition and wellness goals is essential to achieve success. You may have additional medical conditions such as hypertension, elevated cholesterol, low back pain, fatigue, minor aches and pains for which the exercise program should be tailored to as well. Choose a medical exercise specialist or a personal trainer with advanced training and certifications who has extensive experience work with clients like yourself. Select a physical who embraces lifestyle medicine and is not eager to write you prescription after prescription. However, you need to be the initiator and make the right choices.
Remember that you are the CEO of your body, you can either do nothing and continue a downward spiral in declining health, increasing disease and dysfunction, or manage your body well and thrive.