Most people associate Type 2 Diabetes with a sedentary lifestyle and poor diet. The Canadian Diabetes Assoc. estimates that 1 in 9 adults has diabetes or "pre-diabetes."
There is however a disturbing trend emerging which is the increase in Type 2 Diabetes in younger woman. Why ?
TOFI - Thin Outside, Fat Inside. It is nearly undetectable from a person's appearance and some people are good are hiding their weight with clothes. TOFI happens when fat that would normally build up under your skin (thunder thighs!) attaches or "gloms" onto your abdominal organs instead. This type of fat is way worse then any muffin-top chub - as it can cause inflammatory substances to affect your liver and pancreas, and lower your insulin sensitivity, which puts you at risk for Type 2 Diabetes. With "TOFI" - you might look slim,but your insides are behaving as if you are obese.
The biggest 'Skinny-Fat' risk factor ? Neglecting Exercise and regulating your weight through food choices alone, a behavior I see more often then not. People cut corners, say they "don't have time because they are so busy."
Breaking a sweat is THE key to to lowering blood sugar because even moderate exercise causes muscles to to suck up glucose at 20 times the normal rate. Regular exercise is also the only way to shed visceral fat as well.
Yo-Yo Dieting and "cleansing" diets (which I HATE and tell anyone who will listen how very dangerous they are), can also cause another big TOFI and diabetes risk. Each time you lose weight through dieting, you also lose muscle. And each time you regain that weight, you gain ONLY Fat ! In other words, Yo-Yo dieters lose the muscle mass that would help them burn visceral fat and control blood sugar - a Type 2 double whammy !
The other issue is daily stress - we all have it - but some people take it home with them instead of leaving it at work. When your mind is stressed, your body produces cortisol - the stress hormone which wreaks havoc on your blood sugar by elevating it to a dangerous level. It can also mess with fat storage and lead to fat increase.
If you do not have a genetic pre-disposition to Diabetes - then take a hard look at your current lifestyle and exercise regimen (or lack of it) - quite simply - there is NO reason why (unless you have a medical condition that stops you) YOU should not be exercising at least 20 minutes daily. You won't win that argument with me - I work a full time job and train clients on the side and weekends !!
Cutting your Chances : How to Do it ?
1. Hit the Weights - even 2 hours a week will begin to put yourself on the right track ! Hire a trainer if you need that initial "push" and direction.
2. Get Some Sleep - you need at least 6 - 8 hours / night. Keep your bedroom 68 degrees at night to allow your body temp to be a more relaxed mode which is condusive to a better nights sleep.
3. Fiber Up - The rough "stuff" isn't just good for digestion, it's also good for curbing post-meal sugar spikes by slowing down the flow of glucose into the bloodstream. Go for fibre rich fruit next time you are craving a sweet (raspberries, pears etc.).
4. Chill Out - Chronic Stress is a killer - take the time every day to chill out and zone out from your day - even 15 - 20 minutes of Pranayama (breath control) < this is a yoga term and Yoga is something I fully endorse to relax !! If you master Pranayama you can then get to Savasana (which is the zen state of relaxation) any Yoga junkie will rave about !
5. Embrace your Omegas - by now you should ALL be taking an Omega 3 supplement every day !! It helps improve insulin sensitivity as well as Cardiovascular health
6. If you smoke - STOP NOW - nothing good can come from sucking in cancerous chemicals into your bloodstream.
7. Do the D - Take 400 IU of Vitamin D daily - especially now that our level of sunlight is decreasing.
8. Spice things Up - Cinnamon of all things has been proven to reduce blood sugar levels as well. It may also assist in helping insulin do it's job more effectively. Sprinkle some in your morning coffee or granola !
As always, I am here to answer your questions !
"Peace, Love and Fitness"
