Physical Activity & Lifestyle
Moving More to Manage Better
19. Exercise and Blood Sugar Control
When you walk, your muscles act like a sponge, soaking up sugar from the blood without needing as much insulin. This effect lasts for up to 24-48 hours after exercise.
Why Walking Works: It requires no equipment. A brisk 30-minute walk, 5 days a week (150 mins total), is the gold standard.
20. Strength Training and Diabetes
Muscle as a Sugar-Burning Organ
Muscle is metabolic currency. The more muscle you have, the more sugar you burn, even while sleeping.
Aging & Muscle Loss (Sarcopenia): As we age, we lose muscle. This is a key reason why insulin resistance worsens with age. Simple resistance exercises (wall pushups, lifting water bottles, squats) 2-3 times a week are crucial.
21. Sleep, Stress, and Diabetes
Sleep Deprivation
Sleeping less than 6 hours increases insulin resistance. It also increases the hunger hormone (ghrelin), making you crave sugary foods the next day.
Stress Hormones
Stress releases cortisol and adrenaline. These are "fight or flight" hormones that dump stored sugar into your blood to give you energy to "fight." If you are just stressed at your desk, that sugar has nowhere to go.