Managing Insulin Sensitivity in Youth: A Begginers Guide

Was your random blood sugar test higher than normal this year? Are you looking for a non-pharmaceutical option to help manage your or your child's insulin sensitivity? If so, scroll down to learn how resistance training can help boost blood sugar to be processed!

 

What Causes Type II Diabetes?

Until recently, type II diabetes was referred to as “adult-onset diabetes” because of how rare it was to see children and teens being diagnosed with it. Type II diabetes is an impairment in the way the body regulates and breaks down glucose (sugar) for fuel. The hormone insulin that is made by the pancreas acts like a key to allow glucose through the cells to be broken down into energy. People with type II diabetes experience insulin resistance because their cells don't respond normally to insulin. The cells don't allow insulin to transport glucose through anymore and the body responds by having the pancreas make more insulin in an attempt to get the cells to respond and allow glucose through. Eventually, insulin loses the battle, and the pancreas fatigues which can ultimately lead to the body no longer producing insulin causing blood sugar levels to rise. Excessive blood glucose damages blood vessels over time (rusts out the pipes!) and can cause other serious health problems such as vision loss, kidney diseases, and heart disease. Hence, researchers are studying the benefit of resistance training as a non-pharmaceutical, cost-efficient treatment option to help manage high levels of blood glucose. 

How Does Resistance Training promote glucose Help Manage Insulin Sensitivity?

Resistance training (RT) has been found to help promote glucose uptake by producing an increase in skeletal muscle mass which provides a larger cellular storage compartment for glucose. During exercise, the muscles are contracted which creates an increased demand for energy. This process promotes glucose transportation out of the blood and into the cell without assistance from insulin. This process influences the way patients to break down sugar, bringing down their blood glucose levels and improving diabetes management. 

Management and Medication:

The medical management of type II diabetes is becoming increasingly complex as more is known about the condition and more varieties of medication become available to treat it. Although hereditary (traits inherited from family members) are a key factor in the development of type II diabetes, the vast majority of cases of type II diabetes are strongly related to the reversible risk factors of being overweight, obesity, and inadequate physical activity. Therefore, the primary recommendation for preventing and delaying the progression of diabetes is the combination of weight loss and increased physical activity.

Research Findings: 

1. RT has been shown to enhance insulin sensitivity and glucose uptake
2. Moderate intensity two to three times a week shows the greatest improvement in metabolic syndrome in both adolescents and adults 
3. RT increases the mobilization of visceral adipose tissues and abdominal subcutaneous adipose tissue

Start Incorporating Resistance Training into Daily Activities:

• Walking to school or going on a walk after school for at least 30 minutes

• Find an open space and perform bodyweight squats, lunges, or pushups

• Grab a friend and high-five your way through a minute plank 3x

Practical Implications:

• Always check blood glucose levels before and after exercise

• Ensure the patient blood sugar level is above 100mg/dL prior to starting the exercise

• Educate the patient in basic nutrition and what food groups are lower in sugar (protein, fiber) and which food groups to avoid (carbohydrates) that are high in sugar

• Long term studies need to incorporate youth-reported rating scales of exercise to discover enjoyable exercise for youth to follow at home or in a gym

Additional Resources:

• Here are some recipes recommended by the ADA for managing type II diabetes
  
• Deciding which blood sugar test to choose can be confusing. Here is the CDC's explanation of the types of tests that can be ordered and what the results tell you
• Check out the CDC's research that uncovers the concerning increase in youth living with diabetes 

About the Author:

Haley Apotheker is a senior at Westfield State University. In May 2022, she will graduate with a Bachelor's Degree in Sports Medicine & Human Performance. She is a certified nursing assistant and plans to receive her Master's Degree in Occupational Therapy. She can be contacted at hapotheker3572@gmail.com 

References: 

1. Álvarez, C., Ramírez‐Campillo, R., Cano‐Montoya, J., Ramírez‐Vélez, R., Harridge, S. D. R., Alonso‐Martínez, A. M., & Izquierdo, M. (2018). Exercise and glucose control in children with insulin resistance: Prevalence of non‐responders. Pediatric Obesity, 13(12), 794–802. Academic Search Complete.
2. De Araujo, A. C. C., Roschel, H., Picanco, A. R., Prado, D. M. L. D., Villares, S. M. F., De Sa Pinto, A. L., Gualano, B., & Bacurau, R. F. P. (2012). Similar Health Benefits of Endurance and High-Intensity Interval Training in Obese Children. PLoS ONE, 7(8), 1–8. https://doi.org/10.1371/journal.pone.0042747 
3. Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., Chasan-Taber, L., Albright, A. L., & Braun, B. (2010). Exercise and Type 2 Diabetes: The American College of Sports Medicine and the American Diabetes Association: joint position statement executive summary. Diabetes Care, 33(12), 2692–2696. https://doi.org/10.2337/dc10-1548