Victor Forge
Diabetes is a common disease that affects many people worldwide. It is caused by insufficient insulin action, which results in elevated blood sugar levels and a decline in skeletal muscle mass. While diabetes can lead to muscle loss, recent studies have found that building muscle mass and strength through resistance training can help prevent and manage the disease. This is because muscles that are built through strength training are better at absorbing glucose, which in turn lowers blood sugar levels and improves insulin efficiency. Additionally, those with moderate muscle strength have a 32% lower risk of developing type 2 diabetes compared to those with low strength, indicating that muscle strength plays a crucial role in diabetes prevention and management.
| Characteristics | Values |
|---|---|
| Muscle strength and diabetes | People with moderate muscle strength have a lower risk of type 2 diabetes |
| Resistance training | Resistance training can help lower the risk of type 2 diabetes |
| Hand grip strength | Stronger hand grip strength is associated with lower fasting blood sugars, HbA1c levels, and fasting insulin levels |
| Cardiorespiratory fitness | Cardiorespiratory fitness is important in diabetes prevention |
| Blood sugar levels | Higher blood sugar levels lead to muscle atrophy |
| Proteins WWP1 and KLF15 | These proteins play a key role in diabetes-induced muscle atrophy |
| Insulin | Insulin lowers blood sugar levels and promotes the growth and proliferation of cells |
| Exercise | Exercise increases the delivery of glucose to muscle cells, improving diabetic state |
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What You'll Learn
Moderate muscle strength can lower the risk of type 2 diabetes
A study published in the Harvard Health journal found that women who engaged in muscle-strengthening activities for more than 150 minutes per week had a 40% lower risk of developing type 2 diabetes than women who did not. The study also found that when the subjects added at least 150 minutes of aerobic exercise per week and at least 60 minutes of muscle strengthening, they were about 70% less likely to develop type 2 diabetes compared to inactive women.
Another study, which involved 4,681 adults aged 20–100, found that those with moderate muscle mass had a 32% lower risk of type 2 diabetes. This was true regardless of other lifestyle factors such as frequent drinking and smoking, as well as obesity and high blood pressure, all of which are risk factors for diabetes.
The mechanism behind this relationship is that muscle-strengthening activities improve insulin sensitivity and glucose uptake by muscles. This means that the more muscle someone has, the more glucose their body will use, preventing a buildup of glucose in the blood, which can lead to diabetes.
Resistance training is a good way to build muscle strength and can be done using stretchy elastic bands, free weights, or even just bodyweight exercises like squats, planks, lunges, push-ups, and sit-ups. For those with type 2 diabetes, regular strength training can help improve the efficiency of insulin in getting glucose into the muscle cells, improving their diabetic state.
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Resistance training can help lower the risk of type 2 diabetes
Type 2 diabetes is a common disease of the modern age, and it is associated with reduced muscle recovery, strength, and mass. However, resistance training can help lower the risk of developing this condition.
A study published in PLOS Medicine in 2014 found that women who engaged in muscle-strengthening and conditioning activities for more than 150 minutes per week had a 40% lower risk of developing type 2 diabetes compared to women who did not perform any muscle work. This effect was independent of other lifestyle factors such as obesity, high blood pressure, frequent drinking, and smoking, all of which are risk factors for diabetes. The study also found that combining aerobic exercise with muscle strengthening activities further reduced the risk of developing type 2 diabetes.
Resistance training helps to improve insulin sensitivity and glucose uptake by the muscles. Insulin is a hormone that helps lower blood sugar levels by facilitating the transport of glucose (a form of sugar) from the bloodstream into the cells, where it is used for energy or stored for later use. When muscles are exercised through resistance training, they require more glucose to fuel their increased energy demands. This increased demand for glucose helps to improve the efficiency of insulin in transporting glucose into the muscle cells, thereby improving the diabetic state. Additionally, resistance training allows the muscles to absorb more glucose, which helps to lower blood sugar levels.
While the term "strength training" may evoke images of bodybuilders lifting heavy weights, it does not have to be extreme. Resistance or strength training can be as simple as performing exercises that use stretchy elastic bands, free weights, or even one's own body weight, such as squats, planks, lunges, push-ups, or sit-ups. It is recommended to aim for two to three sessions per week, with at least one day of rest in between. Each session should include a minimum of five exercises targeting major muscle groups in the arms, legs, and trunk.
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Hand grip strength can be a marker of diabetes prevention
Diabetes is a disease caused by insufficient action of the hormone insulin, which lowers blood sugar levels and promotes the growth and proliferation of cells. Insufficient action of insulin can result in the suppression of the growth and proliferation of muscle cells, which in turn contributes to a decline in skeletal muscle mass.
Several studies have found that muscle strength is associated with a lower risk of developing Type 2 diabetes. Moderate muscle strength has been found to reduce the risk of Type 2 diabetes by 32%. Resistance training has been found to contribute to this effect.
Hand grip strength, in particular, has been found to be a marker of diabetes prevention. A large 2018 study of 8,208 Korean adults found that stronger hand grip strength was associated with lower fasting blood sugars, HbA1c levels, and fasting insulin levels (all markers of pre-diabetes and diabetes). Another study found that individuals with undiagnosed diabetes had lower grip strength than individuals without diabetes, and this trend continued for individuals with diagnosed diabetes.
Grip strength has been found to be negatively correlated with blood HbA1c levels, which are used to diagnose diabetes. This suggests that grip strength could be used as an overall health marker, particularly for diabetes.
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Muscle loss is a symptom of diabetes
A study by Professor Wataru Ogawa at the Kobe University Graduate School of Medicine revealed that an elevation of blood sugar levels leads to muscle atrophy and that two proteins, WWP1 and KLF15, play key roles in this phenomenon. The study found that the abundance of KLF15 increased in the skeletal muscle of diabetic mice, and that mice lacking KLF15 in muscle were resistant to diabetes-induced skeletal muscle mass decline. These results indicate that diabetes-induced muscle loss is attributable to increased amounts of KLF15.
Additionally, muscle strength has been found to be associated with a lower risk of developing type 2 diabetes. A study of 8,208 Korean adults found that stronger hand grip strength was significantly associated with lower fasting blood sugars, HbA1c levels, and fasting insulin levels (all markers of prediabetes and diabetes). Another study of 4,681 adults found that those with moderate muscle mass had a 32% lower risk of type 2 diabetes, independent of other lifestyle factors such as frequent drinking, smoking, obesity, and high blood pressure.
While the relationship between diabetes and muscle loss is well-documented, the mechanism behind it is still not entirely understood. However, it is clear that diabetes and muscle loss have a bidirectional relationship, with muscle loss itself also being a risk factor for developing diabetes.
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Strength training can help manage diabetes
Diabetes is a disease caused by insufficient action of the hormone insulin, which lowers blood sugar levels. Insulin also promotes the growth and proliferation of cells, and its insufficient action can result in the suppression of the growth and proliferation of muscle cells, which in turn contributes to a decline in skeletal muscle mass.
Studies have shown that people with moderate muscle strength have a lower risk of developing type 2 diabetes. Resistance training can contribute to this effect. For instance, a 2018 study of 8,208 Korean adults found that stronger hand grip strength was significantly associated with lower fasting blood sugars, HbA1c levels, and fasting insulin levels (all markers of pre-diabetes and diabetes). Similarly, a 2023 study found that participants with type 2 diabetes who did strength training showed more improvements in blood sugar levels than those who did cardio alone.
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Frequently asked questions
Yes, muscle mass and strength can help prevent diabetes.
Having more muscle mass increases the body's demand for glucose, which improves insulin efficiency.
Moderate muscle strength has been linked to a lower risk of type 2 diabetes.
Examples of strength training exercises include squats, planks, lunges, push-ups, and sit-ups.
It is recommended to do strength training two to three times a week, with at least one day of rest between sessions.
