83% of US Adults Have Blood Sugar Dysregulation- Are You One of Them?

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83% of US Adults Have Blood Sugar Dysregulation- Are You One of Them?

83% of US Adults Have Blood Sugar Dysregulation- Are You One of Them? 1

We have discussed in previous videos and blog posts how unhealthy blood sugar levels can lead to fatigue, weight gain, hormone imbalances, inflammation of the blood vessels and more. Unfortunately, Americans in general seem to be trending in the wrong direction metabolically as the most recent data review shows that 83% of the adult population has metabolically unhealthy markers of blood sugar regulation (such as high triglycerides, high Hga1c and high fasting glucose). 

We focus a lot on dietary changes in our practice – our online real food rebuild has a strong focus on blood sugar management through diet and comes with four weeks of meal plans that are anti-inflammatory and low glycemic.  However, we are learning more about the role that exercise, especially strength training, plays in metabolic health.

Skeletal muscle is a primary driver of whole-body glycemic control – the more muscle your body has, the more insulin sensitive you will be.  Insulin sensitivity is very important because insulin is the primary hormone involved in blood sugar control. If the cells become resistant to insulin, blood sugar levels will rise creating a disaster scenario for the health of the body.  Several research studies have shown that the more muscle you have – especially in the large muscles of the legs – the more insulin sensitive and metabolically healthy you will be. This is especially important as we age as you become more insulin resistant with age – this is often seen in men and women as the increased propensity to put weight on around the middle.  Strength training is one tool to help avoid this middle age spare tire.

How To Determine if You Have Poor Blood Sugar Regulation

There are multiple markers in blood that can help you determine if you are metabolically healthy:

  • Triglycerides should be less than 100 mg/dl
  • Fasting Insulin should be less than 10 uIU/ml
  • Fasting glucose should be between 75-85 mg/dl
  • HgA1C should be around 5.0%

If it is determined that blood sugar dysregulation is present start working on building muscle mass, especially in your lower body!  We did a previous blog post on how to get started on a good resistance training program that you can check out here.  In addition to strength training, going for brisk walks after you eat can really help regulate your blood sugar!  These walks don’t have to be super long and can easily fit into your routine.  Now that we have more daylight later in the day, try going for a walk with the family after dinner – it’s a great family bonding activity. 

Joana Araújo, Jianwen Cai, and June Stevens.Metabolic Syndrome and Related Disorders.Feb 2019.46-52.http://doi.org/10.1089/met.2018.0105

Kim HK, Lee MJ, Kim EH, Bae SJ, Kim KW, Kim CH. Comparison of muscle mass and quality between metabolically healthy and unhealthy phenotypes. Obesity (Silver Spring). 2021 Aug;29(8):1375-1386. doi: 10.1002/oby.23190. Epub 2021 Jul 7. PMID: 34235892.

R. Rabøl, S. Larsen, P. M. V. Højberg, T. Almdal, R. Boushel, S. B. Haugaard, J. L. Andersen, S. Madsbad, F. Dela, Regional Anatomic Differences in Skeletal Muscle Mitochondrial Respiration in Type 2 Diabetes and Obesity, The Journal of Clinical Endocrinology & Metabolism, Volume 95, Issue 2, 1 February 2010, Pages 857–863, https://doi.org/10.1210/jc.2009-1844

Colberg SR, Zarrabi L, Bennington L, Nakave A, Thomas Somma C, Swain DP, Sechrist SR. Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals. J Am Med Dir Assoc. 2009 Jul;10(6):394-7. doi: 10.1016/j.jamda.2009.03.015. Epub 2009 May 21. PMID: 19560716.

Reynolds AN, Venn BJ. The Timing of Activity after Eating Affects the Glycaemic Response of Healthy Adults: A Randomised Controlled Trial. Nutrients. 2018;10(11):1743. Published 2018 Nov 13. doi:10.3390/nu10111743

Lykke Sylow, Erik A Richter, Current advances in our understanding of exercise as medicine in metabolic disease, Current Opinion in Physiology,
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