Under the Hard Hat

Tag: Blood sugar

  • 1 in 25 construction workers has diabetes—here’s what you need to know

    1 in 25 construction workers has diabetes—here’s what you need to know

    Diabetes is an incurable condition that affects blood sugar levels. According to the American Medical Association, one in twenty-five construction professionals has diabetes, and one in four is obese. Symptoms of type 2 diabetes include unexplained weight loss, frequent urination, dry eyes, and blurred vision. Luckily, there are steps you can take to prevent a diagnosis of type 2, including regular exercise, a healthier diet, and proper sleep.

    Quick look

    • There are three types of diabetes: type 1, type 2, and gestational.
    • Symptoms of type 2 diabetes include unexplained weight loss, excessive thirst, and cuts and wounds that heal slowly.
    • Overweight, inactive, and genetically predisposed people are most at risk for type 2 diabetes.
    • Treatment for type 1 diabetes includes pills, insulin injections, and regular blood sugar monitoring.
    • Type 2 diabetes isn’t reversible, but a healthy diet, regular exercise, proper sleep, and staying hydrated can help maintain blood sugar levels within a non-diabetic range. 

    Understanding diabetes 

    Diabetes is a lifelong disease that impacts how your body controls blood sugar (blood glucose). Glucose is your body’s primary energy source, and when levels are too high, it can affect various aspects of your health. Your body naturally produces some glucose, but the bulk of glucose comes from the diet. 

    People diagnosed with diabetes typically fall into one of two categories:

    1. Their bodies naturally don’t produce enough, and sometimes, no insulin
    2. The body doesn’t properly utilize insulin

    Insulin, a hormone produced by the pancreas, shuttles glucose into cells, where it’s used for energy. However, if you have diabetes, the glucose remains in your blood, unable to reach your cells. 

    Diabetes puts people at a higher risk for some cancers, including breast cancer, pancreatic, colorectal, and bladder cancer. If not managed, it can lead to long-term damage to your kidneys, eyes, heart, and nerves. Taking steps to prevent diabetes could lower your risk for diabetes-related health conditions.  

    Types of Diabetes

    Type 1

    Type 1 diabetes is an autoimmune condition whereby your body destroys pancreatic β-cells, the cells responsible for producing insulin. As a result, your body makes little to no insulin, and it must be administered exogenously. Without sufficient insulin, type 1 diabetics can develop severe hyperglycemia and, ultimately, diabetic ketoacidosis, which can be fatal. Type 1 diabetes can develop at any age, although it’s often undiagnosed through childhood and young adulthood. 

    Type 2

    There are typically two routes for type 2 diabetes: your body doesn’t produce enough insulin to maintain normal blood sugar levels, or your body doesn’t utilize insulin properly. As a result, too much glucose remains in the bloodstream and cannot reach cells. High blood sugar can lead to long-term health complications, such as circulatory, nervous, and immune system damage.

    Type 2 diabetes is a more common diagnosis and typically develops in middle-aged people, but it can be diagnosed at any age. That said, lifestyle factors are hugely important with type 2 diabetes—if you implement a routine of a healthy diet and exercise, you could help delay or entirely prevent a diagnosis. 

    Gestational

    Gestational diabetes is a type of diabetes specific to pregnancy. It affects how your body utilizes glucose, leading to high blood sugar levels, which pose a health risk for mom and baby. A blood test between weeks 24 and 28 will determine if you have gestational diabetes. 

    In most cases, blood sugar will return to normal after delivery, but having gestational diabetes increases the risk of getting type 2 diabetes.

    Prediabetes

    Prediabetes affects approximately 97.6 million, or 38% of the American adult population. You’re considered prediabetic when your blood glucose levels are abnormally high but not high enough to be considered type 2 diabetes. If you’re pre-diabetic, you have a higher risk of developing heart disease and diabetes in the future. 

    What is HbA1C?

    The hemoglobin A1C test is a blood test used by health professionals to diagnose diabetes or help diabetic people understand the effectiveness of their treatment. It provides a snapshot of blood glucose levels within two or three months. 

    HbA1C test results are reported as a percentage, with the following results:

    • 5.6% or lower: Normal
    • 5.7-6.5%: Prediabetes 
    • 6.6% or higher: Diabetes

    HbA1C is a helpful measure to gauge where your blood sugar levels are and what adjustments should be made to keep them within a normal range. Your healthcare provider will guide you on how often this test should be done, but a few times a year is standard if your treatments have been working and you haven’t been experiencing new symptoms. If your treatment results aren’t consistent, you may be asked to test more often. If you’re prediabetic or at risk of developing diabetes, it’s also essential to test as often as recommended by your doctor.  

    Who’s at risk for type 2 diabetes?

    Certain factors increase the risk of developing type 2 diabetes—people who:

    • Have a family history of diabetes
    • Are overweight (including obesity) 
    • Are physically inactive 
    • Have prediabetes
    • Have had gestational diabetes
    • Have high blood pressure or high cholesterol 
    • Have certain pre-existing health conditions (NAFLD, PCOS, etc.)
    • Are taking certain medications
    • Are of certain ethnicities

    Genetics and lifestyle factors both play a significant role in diabetes risk, so it’s essential to understand where you sit on the risk spectrum to determine the next steps. 

    Signs and symptoms of type 2 diabetes

    When you have type 2 diabetes, some or all glucose stays in your blood and cannot go towards energy production. Here are some of the most common symptoms of type 2 diabetes:

    • Frequent urination
    • Unexplained weight loss
    • Feeling very thirsty
    • Recurring thrush or unexplained itchiness in the genital area
    • Dry eye lenses and blurred vision
    • Cuts and wounds that heal slowly 

    Diabetes diagnosis 

    If you suspect you may have diabetes, there are several methods for diagnosis.

    • HbA1C: The hemoglobin A1C test is a blood test doctors use to diagnose diabetes or help diabetic people understand how well their treatment is working. 
    • The oral glucose tolerance test: Measures your body’s glucose levels in a fasted state after consuming a glucose drink. This test is most commonly done to check for gestational diabetes and typically takes between 1 and 3 hours. 
    • The random plasma glucose test: A measure of how much glucose is in your blood at any point (non-fasted). 
    • The fasting plasma glucose test: A measure of blood glucose in a fasted state. This most accurately represents a person’s baseline blood sugar levels.

    A doctor may also look for other diabetes markers, such as autoantibodies, proteins, or genetics, to determine your type. 

    Diabetes treatment

    The goal of both type 1 and type 2 diabetes treatment is to maintain glucose levels within a normal and healthy range. Here’s what treatment may look like for both types. 

    Type 1

    Type 1 diabetics must administer insulin and check blood sugar levels multiple times daily through a glucose device or continuous glucose monitor (CGM). A CGM is a convenient way for busy professionals to monitor glucose levels without worrying about pricking their fingers every few hours. 

    If blood sugar levels fall below the normal range, it can lead to hypoglycemia and symptoms like hunger, shakiness, and feeling faint. Consuming a sugar-rich meal or snack is the fastest way to increase blood sugar, but other options include glucose tablets, Glucojuice, or pure glucose if you need to treat the symptoms urgently. Hyperglycemia (high blood sugar) usually results from eating something too sugary or overeating. In that case, monitoring diet and making adjustments is the simplest fix. 

    In more extreme cases, type 1 diabetes can be treated with hypertensive medicines, low-dose aspirin, an angiotensin-converting enzyme (ACE) inhibitor, or in some cases, a pancreas transplant.

    Type 2

    Management of type 2 diabetes is primarily lifestyle-related. Proper diet and exercise can go a long way in managing blood sugar levels if you’re in the early stages. Still, depending on the severity, medication may be needed to support lifestyle changes. Aside from medicines via tablet, you may have to administer insulin via injection. 

    Tablet or pill options for type 2 diabetes include dapagliflozin, canagliflozin, empagliflozin, metformin, sulphonylureas, or Gliptins (DPP-4 inhibitors). If you test your blood sugar and you’re hypo or hyperglycemic, you can use similar dietary treatment options as people with type 1 diabetes.

    Tips and tricks for managing diabetes 

    Any medication or recommendation from your doctor should be your first line of defense, but here are some ways you could also manage your diabetes.

    1. Physical exercise

    Exercise is integral to physical health, especially for those with diabetes. Not only will it help boost overall physical fitness, but exercise also helps control weight and stabilize blood sugar levels, reducing the risk of complications from diabetes. Strength training, biking, walking, and swimming are great options for routine workouts. For people who are not physically active, starting with gentle exercise is recommended. 

    2. Healthy diet 

    For people with diabetes, a low-sugar, lower-carb diet that focuses on whole foods is typically recommended. Meals should be consumed every 4-6 hours apart to avoid hyper- or hypoglycemia. Here are a few things to consider with your diet:

    • Protein: Protein has minimal impact on blood sugar and should be included in every meal. Aim for about a fist’s size serving of high-quality proteins like beef, salmon, lamb, and poultry without the skin. Meatless options include black beans, peas, hummus, edamame, and nuts. Always boil, steam, or bake your protein choices over frying them. 
    • Complex carbs: Carbs impact blood sugar the most, so intake should be moderated. When choosing carbs, always choose complex carbs over simple ones to mitigate rapid blood sugar spikes. Sweet potatoes, rutabaga, turnip, quinoa, and other root vegetables are high-fiber options. Serving sizes vary based on age and weight but typically between 45 and 75 grams per meal.
    • Healthy fats: Like protein, fats have minimal impact on blood sugar, making them a suitable addition to every meal. When consuming fats, limit/avoid industrial seed oils and unhealthy fats. Opt for things like avocado, almonds, flaxseed, olive or coconut oil, and natural nut butter, and always be sure to read nutritional labels for additives. Avoid trans fats where you can, and if you eat saturated fats like ice cream, egg yolk, cream cheese, and bacon, do so in small amounts. 
    • Low-glycemic fruits: Fruits are a concentrated source of carbohydrates and sugar. Because they can spike glucose quickly, choose low-glycemic fruits such as cherries, apples, grapefruit, apricots, strawberries, plums, and oranges. 

    3. Blood sugar monitoring 

    The average person with diabetes tests their blood sugar at least four times daily, but more frequent testing may sometimes be required. Traditional finger-prick tests are standard, but continuous glucose monitors provide an easy and instant result, especially during busy workdays. They also provide alerts when blood sugar levels are out of normal range. Knowing your blood sugar levels helps you understand which foods impact your glucose levels most and whether your body is leaning toward hypo or hyperglycemia. 

    4. Sleep

    Sleep is crucial for blood sugar management, as it’s heavily involved in regulating metabolism. Getting adequate restorative sleep is also essential for managing glucose levels. Sleep deprivation, even partially over one night, can increase insulin resistance and blood sugar and, as a result, increase the risk of developing type 2 diabetes. 

    5. Hydration

    Dehydration causes fluid levels in your blood to drop, concentrating and increasing sugar levels. Proper hydration is crucial to keeping blood sugar levels stable. Even mild dehydration can cause your blood sugar to fluctuate, typically causing hyperglycemia, because when you have less water in your bloodstream, your blood sugar concentration rises. Aim to consume 2-3L of water daily to maintain healthy hydration levels. Adding an electrolyte product to your water can also replace essential minerals that may be lost through urine or sweat.

    6. Supplements

    Supplements are also a great way to manage blood sugar. Here are a few to consider: 

    • Cinnamon: Cinnamon or supplements containing cinnamon have been shown to help reduce serum glucose, triglyceride, LDL cholesterol, and total cholesterol levels.
    • Vitamin D: Vitamin D improves the function of pancreatic β-cells and boosts your body’s responsiveness to insulin.
    • Magnesium: Low magnesium levels are typical in people with type 2 diabetes. Magnesium improves glucose metabolism and supports regular insulin action and secretion. 
    • Chromium: Chromium supports the activity of your pancreatic β-cells and helps regulate blood sugar levels. 

    Bottom line

    Understanding the symptoms, knowing the risks, and routinely completing your annual physical exam could help you determine whether you have prediabetes or diabetes. For type 2 diabetes, in particular, lifestyle habits play a huge role in managing the disorder. Regular exercise for weight management, a healthy diet, adequate sleep, and proper hydration are all easy changes that can profoundly affect blood glucose levels. 

    If you are genetically predisposed to diabetes or you experience signs or symptoms, see a healthcare professional as soon as you can.

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  • Hidden signs your blood sugar levels are off—what every construction worker needs to know

    Hidden signs your blood sugar levels are off—what every construction worker needs to know

    Managing blood sugar is essential for maintaining energy, focus, and long-term health. If you constantly battle low energy, mood swings, and light-headedness, it may be a sign that you’re dealing with a blood sugar imbalance. The first step to change starts with understanding how blood sugar works so you can make informed decisions about your health.

    The basics of blood sugar

    Blood sugar, or glucose, is essential for providing energy to your body, particularly the brain and muscles. Knowing how your body regulates glucose can help maintain steady energy and prevent long-term health problems like type 2 diabetes.

    How blood sugar works

    Your body has a system that keeps blood sugar levels relatively steady so your cells can function properly. There are three components of this system:

    1. Pancreas
    2. Liver
    3. Blood sugar hormones (insulin and glucagon) 

    When you consume food, particularly carbohydrates, your body converts it into glucose, causing blood sugar levels to rise. In response, the pancreas releases insulin, enabling cells to absorb glucose for energy, lowering blood sugar levels. If your blood sugar drops too low, the pancreas releases glucagon, which signals the liver to release stored glucose to restore balance​. 

    The role of insulin and glucagon in managing blood sugar levels. Photo source: The Role of Glucagon in the Pathophysiology and Treatment of Type 2 Diabetes.

    Our body performs this incredible balancing act daily. However, several factors can disrupt blood sugar levels over time, leading to symptoms and conditions that negatively impact work and daily life. Learning about the symptoms is the first step in identifying whether you suffer from blood sugar imbalances.

    Signs you might have a blood sugar imbalance

    Blood sugar imbalances often go unnoticed because the symptoms can be attributed to many other causes. Recognizing these signs early can help prevent more serious issues like diabetes or hypoglycemia. When your blood sugar levels fluctuate too much, it affects your body’s ability to produce and use energy efficiently, leading to common symptoms such as:

    • Excess weight gain
    • Fatigue or feeling sluggish
    • Constant hunger, even after meals
    • Mood swings or irritability
    • Difficulty concentrating or brain fog
    • Constant shakiness
    • An irregular or fast heartbeat

    These symptoms may signal that your body struggles to regulate blood sugar effectively; addressing them early is essential​.

    What does it mean to have high blood sugar (hyperglycemia)?

    High blood sugar, or hyperglycemia, occurs when there’s too much glucose in your bloodstream. This is commonly seen in people with diabetes but can also happen temporarily from stress, overeating, or illness. When your body fails to produce enough insulin or becomes resistant to insulin’s effects (insulin resistance), glucose builds up in the blood instead of entering cells and being used for energy. Common symptoms include:

    • Persistent thirst
    • Frequent urination
    • Blurred vision
    • Increased fatigue or lethargy

    If left unmanaged, high blood sugar can lead to long-term complications such as nerve damage, kidney disease, and cardiovascular problems​. In addition, you can develop insulin resistance, which can lead to the development of type 2 diabetes and excessive weight gain.

    Blood sugar fluctuations (red) after a high carbohydrate meal compared to ideal normal limits (green). Photo source: Post Prandial Hyperglycemia: A Real Threat for Patients with Type 2 Diabetes Mellitus.

    What does it mean to have low blood sugar (hypoglycemia)?

    Low blood sugar, or hypoglycemia, happens when glucose levels in your blood drop below the normal range. This is often due to skipping meals, consuming too much insulin, or excessive physical activity. Since glucose is the brain’s primary source of energy, a lack of it can cause various neurological and physical symptoms, including:

    • Shakiness or trembling
    • Sweating or chills
    • Irritability or anxiety
    • Light-headedness or dizziness
    • Confusion or difficulty thinking clearly

    Severe hypoglycemia can lead to fainting or seizures if not treated quickly, making it crucial to recognize and manage these symptoms early.

    General blood sugar targets

    Your blood sugar fluctuates throughout the day depending on how much and when you eat. However, if your body is healthy, it can maintain a healthy range even during extended fasts or big meals. A healthy range for fasting blood glucose (8+ hours) should ideally range between 70-100 mg/dL, while two hours post-meal glucose levels should stay below 140 mg/dL. Exceeding these levels may signal prediabetes or diabetes and should prompt further medical examination.

    What contributes to blood sugar imbalances?

    Several factors can disrupt your body’s ability to maintain stable blood sugar levels. These factors can work individually or in combination, often making it more challenging to regulate glucose. Understanding these contributors can help you take control of your blood sugar and minimize fluctuations.

    Diet

    The foods you eat play a significant role in blood sugar levels. Diets high in refined carbohydrates and sugary foods cause blood sugar spikes, while foods with a lower glycemic index, such as whole grains, healthy fats, fiber, and proteins, help to keep glucose levels relatively stable. Poor dietary habits like consuming excessive sugars, processed foods, and skipping meals can lead to issues with blood sugar regulation.

    Medications

    Certain medications, such as steroids, antipsychotics, and some diuretics, can cause fluctuations in blood sugar levels. People managing diabetes with insulin or other glucose-lowering medications may also experience imbalances if doses are incorrect or missed.

    Dehydration

    When the body is dehydrated, blood sugar levels can increase because less water is available to balance glucose concentration in the bloodstream. Additionally, dehydration can make it harder for the kidneys to filter out excess sugar, further elevating levels.

    Weight

    Being overweight or obese increases insulin resistance, which makes it more difficult for the body to use insulin effectively. As a result, blood sugar levels remain elevated, increasing the risk of developing type 2 diabetes. Maintaining a healthy weight through diet and exercise can improve insulin sensitivity.

    Stress

    Stress hormones like cortisol and adrenaline can raise blood sugar levels. When the body is under stress, it prepares for a “fight or flight” response, triggering the release of stored glucose for energy. Chronic stress can lead to consistently elevated blood sugar levels, especially in those already predisposed to diabetes.

    Inactivity

    Lack of physical activity can cause the body to become less sensitive to insulin, leading to higher blood sugar levels. Regular exercise helps your muscles use glucose more efficiently, reducing the chances of imbalances. Even moderate physical activity like walking can improve insulin sensitivity, especially after meals.

    Poor sleep

    Poor or insufficient sleep can interfere with the body’s ability to regulate insulin and blood sugar. Studies have shown that sleep deprivation increases insulin resistance and can cause blood sugar to rise. Getting enough quality sleep is crucial for stable blood sugar levels.

    Dietary culprits of blood sugar imbalances

    Refined carbohydrates

    Refined carbohydrates, like white bread, pastries, and pasta, are quickly digested and broken down into glucose. This rapid breakdown causes a spike in blood sugar, as these foods lack the fiber necessary to slow glucose absorption. Over time, frequent consumption of these foods can lead to imbalanced blood sugar levels and insulin resistance.

    Sugary beverages

    Sugary drinks, such as sodas, sweetened teas, and energy drinks, are absorbed quickly by the body. Since they lack fiber, protein, or fat to slow digestion, these beverages can lead to sharp spikes in blood glucose, making them particularly harmful to blood sugar management.

    Processed snacks

    Highly processed snacks like chips, cookies, and candies are full of simple sugars that cause an immediate rise in blood sugar. These snacks offer little nutritional value, lacking the nutrients that would otherwise buffer glucose absorption.

    Fruits with a high glycemic index

    Certain fruits, such as watermelon and ripe bananas, have a high glycemic index. This means they can elevate blood sugar levels more quickly than other fruits, which can pose a problem for individuals trying to manage their glucose levels.

    UTHH’s top 6 tips for better blood sugar balance

    1. Combine protein, fat, and fiber (PFF) with every meal

    A combination of protein, fat, and fiber in every meal helps slow down carbohydrate absorption, preventing spikes in blood sugar. While all three aren’t essential at every meal, it’s a good practice to incorporate them. Foods like whole grains, leafy greens, nuts, chicken, beans/legumes, and fish are great choices to help you get these nutrients.

    2. Stay hydrated

    Proper hydration is often overlooked when maintaining balanced blood sugar levels. However, it’s just as important as the other factors here, as drinking enough water helps the kidneys eliminate excess glucose through urine. On the other hand, dehydration can cause blood sugar levels to rise as the glucose in the bloodstream becomes more concentrated. Therefore, having a balanced water intake is critical. Aim for about eight cups of water or enough to avoid spells of heavy thirst. Increasing your intake to counteract sweating if you’re working in a hot climate.

    3. Prioritize physical activity and walking

    Physical activity helps muscles absorb glucose more efficiently, which helps lower blood sugar levels. This is especially true after a meal. Taking even a five-minute walk after eating a meal has been proven to have a measurable effect on moderating blood sugar levels. However, aiming for at least 10-15 minutes, if not even more, is best to maximize the impact. These benefits are available within the first 60 to 90 minutes after a meal.

    4. Limit refined carbs and sugars

    Switching from refined carbs to whole grains, legumes, and non-starchy vegetables can prevent sudden blood sugar spikes. Whole foods contain fiber, slowing glucose absorption and stabilizing blood sugar levels.

    5. Get enough sleep

    Ensuring 7-9 hours of quality sleep per night can help the body regulate glucose more effectively and reduce the risk of blood sugar imbalances. If you’re struggling to get quality sleep, ensure your sleep environment is conducive to a good night’s rest, or consider using sleep supplements temporarily. 

    6. Manage stress

    Studies have shown that chronic stress leads to elevated cortisol levels, a hormone that increases blood sugar. Stress-reducing techniques like meditation, deep breathing exercises, or yoga can help regulate cortisol and maintain healthy blood sugar levels.

    Bottom line

    Maintaining balanced blood sugar is essential for productivity and energy levels, whether behind a desk or hustling on a construction site. By incorporating regular physical activity, eating balanced meals with protein, fat, and fiber, and managing your sleep, you can avoid the crashes that often come with blood sugar spikes. But you don’t have to start by trying all these tips at once. Instead, it’s better to choose one small change and stick with it until it becomes a habit. That way, you ensure you’re not overwhelmed and have a greater chance of turning it into a lifestyle change.