A diagnosis of diabetes can mean you must change your lifestyle and negative behaviors. Unhealthy eating and a sedentary lifestyle can contribute to worsening insulin resistance. Uncontrolled diabetes can contribute to cardiovascular disease or can cause neuropathy -- pain and deterioration of nerves. Controlling diabetes through diet and exercise can make you healthier and reduce the likelihood of having to take diabetes medications.
Significance
Insulin resistance is generally linked to Type 2 diabetes. Insulin is the mechanism for which glucose can be taken in to working muscles. Glucose is essential because it provides the working cells with energy. Insulin resistance occurs when the pathway of glucose into the cell becomes insensitive to insulin. Insulin resistance can eventually lead to a cellular starvation, which can then lead to a myriad of other conditions affecting the eyes, kidneys, nerves and heart.
Identification
Blood glucose is tested with an oral test. A blood glucose tests involves fasting, then an ingestion of a highly concentrated glucose drink. The reaction and timeliness of blood glucose clearance will determine if you have insulin resistance. For a fasting glucose test, a level of 100 mg/dL or lower is considered normal. Impaired glucose clearing is 100 to 125 mg/dL and you are considered diabetic with a fasting glucose of 126 mg/dL or greater.
Diabetes and Exercise
Exercise can improve insulin resistance in a variety of ways. First, the contraction of working muscles has an insulin-like effect on blood glucose. As you exercise, certain mechanisms associated with muscle contractions stimulate glucose into the working muscle. Second, exercise can help control weight. When your weight is under control, the body is more likely to have increased insulin sensitivity.
Diabetes and Diet
If you have insulin resistance, the best way to control blood glucose through diet is to eat items that result in a modest rise in blood glucose. If you flood your blood with sugar, your body will not be able to clear out the glucose which can result in symptomatic hyperglycemia. The best kind of diet is to eat items that you know will not spike your blood sugar. According to the Harvard School of Public Health, you should eat a diet rich in fruits and vegetables, fiber, whole grains and healthy fats.
Considerations
Insulin resistance can affect your ability to exercise regularly. Before you begin exercise, always be sure that your blood glucose is at a safe level. If you exercise with low glucose, exercise can make it lower. Similarly, if you exercise with high glucose, exercise can make it higher. You should understand how your body reacts to physical activity and plan your diet accordingly.
References
- American Diabetes Association: Type 2 Diabetes
- MedlinePlus: Glucose Test
- "ACSM's Guidelines for Exercise Testing and Prescription"; Whaley, Mithcell H., PhD, Brubaker, Peter H., Phd, Otto, Robert M., Phd (Eds.); 2006.
- Harvard School of Public Health: What Should You Eat?
