As we navigate our way out of the COVID-19 pandemic, the epidemic of diabetes continues to grow. Once considered an "old people" disease, diabetes is rising at an alarming rate among various demographics, including truck drivers. Diabetes can drastically change how you work, how long you work, and your quality of life behind the wheel.
There is no mask or vaccine to protect you from developing diabetes. But, the power of prevention is in your hands by learning about this disease and recognizing your risk of being classified as a person with diabetes or prediabetes.
According to the CDC, more than 1 in 3 adults in America have prediabetes and 80% of them are unaware. A diagnosis of prediabetes puts you at increased risk of developing type 2 diabetes, heart disease and stroke.
As a former driver turned Registered Dietitian, Lynda Maschek, author of this article, understands how easy it is to develop health problems because of the sedentary work environment, stress and limited healthy food options. This article offers 7 practical reasons and steps you can take to steer clear of diabetes.
1. Diabetes hits your wallet
Diabetes is a complex condition that affects the entire human body and in time will affect a driver's ability to continue driving, not to mention the cost of diabetes on their medical spend. A person with diabetes spends 2.3x more on frequent provider visits and medications. Managing diabetes is complex, who needs more complex in their life?
2. Stay in touch with your doctor
Get regular check-ups and screening tests. Be your own advocate and ask questions if you do not understand lab results. Knowledge is power when it comes to preventing diabetes.
Take all meds as prescribed and make sure you are on a rotation for refills so you don't run out. If you get home regularly, register for prescription delivery.
See your doctor at least once per year so you can catch things early on and stay in the driver's seat with your health.
3. Take the route to a better diet
Beware of Portion Distortion
Remember that bigger is not better, nor is it saving you money in the long run. Portion sizes have doubled for some food items in the past 20 years. Previously, soda was sold in 8 oz. bottles, then 12 oz. cans and now you can even get the Big Gulp.
Carbohydrates to Keep You Fueled
Your brain and your muscles need carbohydrates to function optimally. Be sure to distribute healthy carbohydrates from fruit and grains throughout the day for balanced energy, don't eat them all in one meal and then avoid them the rest of the day. Just like a campfire needs kindling to burn, your body and brain need carbs to stay fired up.
Fiber is your Friend
It's not just for bowel health. Fiber helps to slow down how quickly food is changed into blood sugar, thereby keeping blood sugars on an even keel instead of rising quickly and then crashing, the way a donut or candy bar will do to you. We need at least 25 grams of dietary fiber per day from fruit, vegetables, and whole grains. Fiber will also lower cholesterol and yes, keep your bowels regular.
Drink Water as your Primary Beverage
A bottle of soda is empty calories - it has no nutrition and holds a whopping 65 grams of sugar. That's equal to 16 packets of table sugar!
Recently, Lynda worked with a client who was uncertain about how to balance her meals so she was not picking on snacks all day. They focused on putting 8-10 grams of fiber, 20 grams of protein, and healthy fat on her plate at each meal. She found she stayed full and satisfied for a longer amount of time, saving time and money by not needing to stop and get a snack.
4. Get your body moving
Hippocrates, the great Greek physician, stated that "walking is man's best friend", and he made this claim in 400 BC! He was ahead of his time and his observation about the benefit of walking is still true today.
So how much movement is enough? The recommendation is 30 minutes of moderate to brisk walking per day, 5x per week. If you cannot take 30 minutes all at one time, break it up during fuel stops and pit stops. This 150 minutes, spread throughout the week, is enough to lower blood pressure, reduce that spare tire and use up the excess blood sugars that are floating in your blood vessels. You get more bang for your buck if you walk after eating a meal, your body will quickly use up the carbohydrates you just consumed.
If you have access to weights, resistance bands, or a gym while on the road or on weekends, know that strength training will further drive down your risk for developing diabetes. Working out and taxing your muscles causes the muscle fibers to open up, allowing the blood sugars in your blood vessels to "fall" into the muscle cell, where they are absorbed and needed to give us energy.
5. Get a handle on stress
Emotional stress causes your liver to kick out more glucose because your body thinks it is in danger and goes into either fight or flight mode. The more often you feel stressed, the more often your liver is in overdrive, sending out more glucose than you really need. This ongoing stress and the resulting blast of glucose can lead to type 2 diabetes in those predisposed to diabetes by genetics or lifestyle.
Emotional stress may also cause overeating, poor sleep, a reluctance to exercise and increased tobacco use.
6. Let go of tobacco
Diabetes compounds the damage that smoking causes to major blood vessels. The combination of diabetes and smoking can cause blindness, kidney disease and sexual dysfunction.
There are many free programs, support groups to help you quit smoking:
- Freedom From Smoking- sponsored by the American Lung Association
- *1-800-QUIT-NOW- available through the Center for Disease Control
Most states have their own agencies offering free nicotine patches, gum and lozenges to assist residents attempting to quit using tobacco.
Or, a more practical option might be a free phone app:
7. Lighten your load!
The nationwide Diabetes Prevention Program states that losing 5-10% of your current body weight can significantly turn around the risk of developing diabetes. Every pound lost offers big rewards.
Part of enjoying your work life is feeling good behind the wheel and feeling confident that you have a healthy future of driving. You don't have to sacrifice everything enjoyable to have good health and enjoy the freedom of a life on the move. Every day, every mile, you are in the driver's seat to control your:
- Blood pressure
- Blood sugars
- Weight
- Food choices
- Activity level
- Your response to stress
- Tobacco use
There are certain populations that are predisposed to diabetes by genetics, age or pregnancy. This includes but is not limited to Hispanic Americans, African Americans, Native Americans, Asian Americans, Pacific Islanders and women who have had gestational diabetes, and people with a family history of diabetes.
The American Diabetes Association states that the key to prevention is knowing your risk. Take the ADA Diabetes Risk test to determine if you classify as prediabetic.
All it takes is the right roadmap and the support of someone who understands your lifestyle; someone to guide you to living the life of your dreams without the stress that it will all fall out from under you due to a health condition. A lot of people struggle to make this happen and that is why they choose to work with a Registered Dietitian or a Certified Diabetes Educator.
Your future depends on it.
Other relevant articles:
Wellness in Trucking: An Overview
Why High Blood Pressure Can Take You Off the Road
Keep Your Cholesterol in Check, Your Heart Happy, and Your CDL Valid
About the Author:
Lynda Maschek is a former truck driver turned Registered Dietician. Unlike many careers, your job depends directly on your health. As a former truck driver, Lynda knows all too much how stressful life can be on the road trying to balance work, family and health. Her business, Well Driven Nutrition, helps drivers realize the best version of themselves by sharing her passion for healthy living. Learn more about Lynda and download the free e-booklet: Learn 7 Ways Women Truck Drivers Can Lower Blood Pressure While on the Road.