Why You Should Check Your Blood Sugar
Health Is PowHer Podcast Episode 57
With Dr. Anna Esparham, MD
More than 1 in 3 adults have pre-diabetes! So that could be you in a room full of 3 people. Insulin is a major hormone that tends to get shoved aside compared to our other hormones as women, including estrogen and progesterone as part of our reproductive system.
But insulin resistance is not only a risk factor for one of the leading causes of mortality in women, heart disease, but it is a major cause of premature aging and one of the biggest health epidemics right now.
https://healthispowher.libsyn.com/57-why-you-should-check-your-blood-sugars-insulin-resistance-and-pre-diabetes-is-more-common-than-you-think
When your fasting blood sugar is between 100-125 mg/dL, this is considered a precursor to diabetes, called “pre-diabetes”. And of course diabetes type 2 is defined as a fasting blood sugar of 126 mg/dL or random blood sugar over 200 mg/dL on at least two occasions.
So maintaining blood sugar less than 100 mg/dL is important, but studies have found that fasting blood sugar greater than 87 mg/dL could lead to type 2 diabetes.
Hemoglobin A1C over 5.4% may also indicate impaired glucose tolerance.
Blood glucose and Hemoglobin A1C along with a lipid panel (especially the small particle lipid panel which is more accurate than just looking at LDL and HDL) are some of the labs that your healthcare provider can order to screen for possible risk to diabetes.
Insulin Resistance can occur at several areas in the body, including:
reduced sensitivity to insulin in the muscles
The liver increasing its output of glucose
And the pancreas (beta-cells) doesn’t secrete insulin very well (after having to secrete a lot of insulin to maintain healthy bood glucose levels). It sort of poops out.
There can also be:
Defects in glucose transport
Chronic low-grade inflammation
Elevated cortisol levels
Environmental Toxins, BPA, organophosphates and arsenic have all been studied for its role in causing diabetes type 2 or metabolic syndrome
What contributes to insulin resistance and poorly controlled blood sugar?
Genetics, nutrient deficiency, metabolic defects, environmental and lifestyle factors.
Stress is a big factor! The higher your cortisol, the more blood sugar in the bloodstream and the harder your insulin has to work.
Integrative Therapies and Lifestyle Management of Insulin Resistance, Pre-diabetes, and even PCOS…
Exercise and increasing lean muscle mass
Exercise lowers glucose levels with strength training and building more muscle mass significantly improves insulin resistance. Muscles have GLUT4 transporters which bring glucose into the cells, which more exercise enhances GLUT4 activity!!
Weight Management
Adipose tissue acts as its own endocrine gland and secretes inflammatory hormones that worsen insulin resistance. So 10% weight loss (15 pounds for someone who is 150 lbs) can help reverse this.
Nutrition
The focus of your diet should shift from carbohydrates to a diet rich in healthy fats, fiber, fruits, vegetables, healthy protein (pasture-raised, grassfed, organic without added hormones or antibiotics). The mediterannean diet and low-glycemic foods have both been studied mostly for insulin resistance and metabolic syndrome.
Fiber also has been shown to increase insulin sensitivity (better glucose control), such as flaxseed meal or psyllium.
Avoiding overheating your cooking oils on the stove is important to avoid b/c it oxidizes the oils which can worsen insulin resistance.
Therapeutic foods including apple cider vinegar diluted in water and blueberries have both been studied to lower insulin resistance.
Nutrients
Insufficient levels of the following nutrients may promote insulin resistance, and taking these nutrients has been shown to improve insulin sensitivity or metabolism and heart disease risk.
Folic acid, B12, B6, Biotin, Vitamin C, Vitamin E, Vitamin D, Chromium picolinate, Magnesium, Zinc Alpha-Lipoic Acid, CoQ10, and Omega-3’s are important to consider taking for optimal metabolism and reduction of cardiovascular disease risk.
Stress Coping and Active Relaxation:
Stress management can lower cortisol levels as well which is key in stabilizing blood sugar.
Dietary Supplements/Botanicals:
Ginseng, Green tea, Milk Thistle are 3 supplements that have been studied for their anti-inflammatory and insulin sensitization properties.
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