Don’t underestimate muscle loss, which can not only make a person less strong, but can also lead to diabetes. Because muscle mass is closely related to protein storage in metabolism and blood sugar adjustment, to control blood sugar, you need to increase muscle through exercise.
The following are 2 examples of muscle mass associated with diabetes：
Case 1:
A 36-year-old obese male patient with no usual exercise habits and a mother with diabetes mellitus. Underwent body composition assessment and found that muscle mass was less than 35% (normal male should be above 36%); waist circumference was 100 cm (normal should be less than 90); fasting blood sugar was 110 (normal should be less than 100). After two years of follow-up, the diagnosis of diabetes was confirmed when there was more eating, drinking, and urinating plus weight loss, fasting blood sugar was 276, and muscle mass dropped to 32%.
Case 2:
A 64-year-old male high-ranking executive who is usually vegetarian and health-conscious, but does not exercise enough. The family medical history included a mother with diabetes mellitus. He sought consultation for weight loss and was diagnosed with diabetes mellitus after finding fasting blood sugar of 150 and muscle mass of about 26.9%.
The storage of blood sugar is an important function of muscles. When muscles contract, they bring blood sugar from blood vessels into muscle cells and convert it into liver sugar, which provides energy for the body. Muscle mass is associated with protein storage and blood sugar adjustment in metabolism, and studies have shown a correlation between sarcopenia and diabetes and metabolic syndrome.
Muscle is equivalent to one of the body’s sugar storage “warehouses”, the smaller the warehouse, the more difficult it is to store sugar in the blood. Although less muscle does not necessarily lead to diabetes, if you have a family history of diabetes, or if you are obese and insulin resistant, it can be a trigger for developing diabetes. Muscle loss can be the last straw that breaks the camel’s back. I have met many patients who have developed diabetes due to muscle loss, most of them in these situations.
Muscle loss is associated with four factors: aging, disease, poor nutrition or sedentary inactivity.
The most effective way to gain muscle: weight training, post-exercise protein food supplement
eople who want to control their blood sugar should find ways to increase muscle mass throughout the body, and the most effective exercise is not running, but weight training.
The human body loses muscle at a rate of 1% per year after the age of 30, and after the age of 50, the rate of loss accelerates and can be as high as 3%. By the age of 70, muscle is only half of what it was when you were younger.
There are all kinds of weight training, such as barbell, dumbbell, jerk, weight lifting, etc. When the exercise is over, the muscles need to be replenished with high protein food to repair the depleted muscle tissue after intense contraction and pulling. According to Professor Guo Jiahua of the Institute of Sports Science at Taipei City University, in order to increase muscle mass, it is recommended to consume food in the ideal ratio of carbohydrate (sugar): protein = 3 (4): 1 within 30 hours after exercise. For example, 1.5 slices of toast with yogurt (4:1) or half a bowl of rice with a deviled egg (3:1).
With increased muscle mass, the basal metabolic rate will increase and more calories will be burned, which will naturally lead to leaner and more stable blood sugar. Exercise can also reduce insulin impedance, lower blood pressure, blood lipids, just need to be persistent.
Everyone should exercise muscle, 3 kinds of exercise can not be missing
With the right approach, people of any age can exercise their muscles through weight training to increase muscle mass and build muscle strength.
Older people are afraid to do weight training for fear of injury, but the latest exercise advice is that in addition to aerobic exercise, a certain percentage of heavy training is appropriate for the elderly. Professor Kwok Ka-wah has said that the principle of building muscle strength is “weight training is better than aerobic” and the same applies to the elderly.
Whether men or women, the general public do weight training, not only can enhance muscle strength, burn body fat, increase bone density, reduce muscle soreness, reduce back pain, enhance cardiovascular function, reduce the risk of diabetes, and can even enhance self-confidence and mental health.
The ideal number of exercises is 20 to 30 minutes per exercise, 3 to 5 days per week. There are three types of exercise：
1.resistance exercises to strengthen plyometrics: seated leg lifts, lunges, squats, dumbbells, elastic bands, wall jerks, broad back training, bar braces, etc. Perform 2-4 rounds of each exercise with 10-15 strokes per round.
2.Cardio exercise to strengthen the heart and lungs: such as dance, walking, cycling, swimming.
3.Exercises that increase body flexibility and balance: such as tai chi, yoga, etc.
Whether for the elderly or the general public, it is advisable to consult a fitness trainer or an athletic trainer for a customized fit.