Insulin and Strength Training

Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use insulin.

Insulin is a hormone that regulates the metabolism of carbohydrates, fats, and proteins by promoting the absorption of glucose from the blood into the liver, fat, and muscle cells. Its main role is to control glucose levels in our bodies. Think of it as a facilitator.

There is a fine balance between glucose and insulin in the body. When you eat food, glucose, a simple sugar, fuels your cells, and causes your blood sugar levels to rise. This sends a signal to the pancreas to secrete insulin into the blood circulation. This is necessary to keep sugar levels stable in the body by helping the glucose enter the liver, fat, and skeletal muscle. This is energy storage for future use.

Now too much glucose in your bloodstream can cause symptoms of feeling constantly thirsty or hungry, frequent urination, fatigue, or blurry vision. Hyperglycemia, especially over a long time, can be toxic and can damage nerve cells of the body, among these the eyes and kidneys.

And too little glucose in your blood can create a condition known as hypoglycemia. This can be caused by too much insulin medication, waiting too long between meals, exercising too much, or drinking too much alcohol. Some indications of hypoglycemia can be feeling shaky or dizzy, moodiness, hunger, headache, anxiety, or general weakness.

Managing your blood sugar levels can be as easy as a blood test. Know your target range by having a fasting glucose test, but also testing your Hemoglobin A1C. Your A1C is an average of your blood sugar levels for the last two to three months. A number below or equal to 5.6 is gauged as in the normal range. 5.7 to 6.4 is the prediabetic range and 6.5 and above indicates diabetes.

34.2 million Americans—about 10%—have been diagnosed with diabetes. 88 million American adults—more than 30%—have prediabetes. These staggering numbers have increased steadily since the 1950s.

So how can we help to regulate this important hormone? Prevention is a good way to start.

Besides eating a well-balanced diet, eating various foods, and limiting carbs to those with a low glycemic index, exercising your muscles is a great way to start.

Strength training or resistance training has been found to lower blood glucose levels and improve insulin sensitivity. How? Let’s remember that glucose is stored in the liver, muscles, and adipose (fat) tissue. The liver has a limited storage capacity due to its size. Muscle is also limited, but it can be physically changed through training and getting more muscle on your body. This allows the glucose to be stored and used more effectively in your body.

When you exercise, you empty the glucose stored in your muscle storage first, then the liver becomes a secondary source and gets more efficient at processing any excess glucose.

Having more muscle in your body is highly beneficial for diabetics and non-diabetics alike. It raises your resting metabolic rate, which helps you burn fat even when you’re less active. This will help you lose more body fat and losing 5-10% of your body weight can improve your A1C. Also, fat cells can disrupt the signaling of insulin so your body can develop insulin resistance over time, so your body benefits from having a leaner physique.

A few quick tips to help get you strong and feel great:

Work your big muscles such as legs, butt, chest, and back. Think squats, pushups, and rows. These can be modified to your current strength, such as leaning your back against a wall with legs at 45 degrees for 20-40 seconds at a time. Consult your acupuncturist or favorite personal trainer for more details.

Get more movement every day. Park further away to do your errands. Do you really need that nearby parking spot or can you walk a few minutes? And take a walk after meals. Your body will thank you for it.

Retrain your taste buds. Take some time to taste your food and truly enjoy it. Don’t eat when you’re stressed. Find out what “sweet” is. When you are eating cleaner, you may find that the chocolate cake you’re craving may be sugar overload. Maybe go for the berries instead.