THIN PEOPLE CAN HAVE DIABETES, TOO!
It’s often assumed that in order to develop type 2 diabetes, you have to be overweight. While it’s true that excess weight is clearly associated with insulin resistance and diabetes, it’s the insulin resistance — not necessarily the weight gain — that drives the disease.
As such, many people with a healthy weight are not metabolically healthy, putting them at risk of diseases like type 2 diabetes — even without being overweight or obese.
One of the greatest risk factors, according to University of Florida researchers, is actually inactivity, which drives up your risk of pre-diabetes regardless of your weight.
Inactivity Is Associated With Pre-Diabetes, Even if You’re a Healthy Weight
If you were looking for motivation to get moving, this study, published in the American Journal of Preventive Medicine, is as good as it gets.1
In a survey of more than 1,100 healthy-weight individuals, those who were inactive (physically active for less than 30 minutes per week) were more likely to have an A1C level of 5.7 or higher, which is considered to be pre-diabetic.
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The researchers suggested that people who live a largely sedentary lifestyle yet have a healthy weight may have “normal-weight obesity or ‘skinny fat,’” which they described as a “high proportion of fat to lean muscle.”2
“Don’t focus solely on the scale and think you’re OK. If you have a sedentary lifestyle, make sure you get up and move,” lead author Arch Mainous III, chair of health services research, management and policy in the University of Florida’s College of Public Health and Health Professions, said in a news release.3
Weight Doesn’t Always Reveal a Person’s Metabolic Health
Weight isn’t always an accurate tool by which to gauge metabolic health, and research by Dr. Robert Lustig, professor of pediatric endocrinology at the University of California, San Francisco (USCF), bears this out.
Lustig is perhaps best known for speaking out about the health risks of sugar, but in our 2015 interview he explained the problem with “judging a book by its cover” in terms of weight and health.
More than two-thirds of the American population is overweight or obese. About 50 percent have diabetes or pre-diabetes,5 and 1 out of every 3 have high blood pressure.6 Many also have high serum triglycerides, which is a risk factor for heart disease and stroke. Insulin resistance is a component of all of these health issues.
According to Lustig, at least 50 percent of Americans have some form of insulin resistance — whether you’re overweight or not — and that is what’s driving our seemingly out-of-control disease statistics.
Exercise Is Important, but Not Necessarily Because It Helps You Lose Weight
The evidence is clear that regular physical activity, which includes reducing your time spent sitting and exercising, is crucial to lower your risk of diabetes (and treat it if you’ve already been diagnosed).
For instance, sitting for more than eight hours a day has been shown to increase your risk of type 2 diabetes by 90 percent,7 while people with diabetes who engaged in a six-month moderate-intensity exercise program experienced significant health improvements, including decreased fat in the abdomen, liver and around the heart.8
How to Determine if You’re Pre-Diabetic
If you’re reading this and aren’t sure what your fasting insulin and glucose levels are, these are blood tests I recommend receiving annually. Your fasting insulin level reflects how healthy your blood glucose levels are over time.
A normal fasting blood insulin level is below 5, but ideally you’ll want it below 3. A fasting glucose level below 100 mg/dl suggests you’re not insulin resistant, while a level between 100 and 125 confirms you have pre-diabetes. If this, or your A1C level, confirms you either have or are at risk of pre-diabetes or diabetes, the time to take action is now. You might also find a hip-to-waist size index chart helpful.
This is far better than body mass index (BMI) for evaluating whether or not you may have a weight problem, as BMI fails to factor in both how muscular you are and your intra-abdominal fat mass (the dangerous visceral fat that accumulates around your inner organs), which is a potent indicator of insulin/leptin sensitivity and the associated health problems.
You Can Improve Your Insulin Sensitivity in Just Two Weeks
Fortunately, proper exercise and attention to diet can reverse the course of this disease, with benefits seen in as little as two weeks (and to some extent after just one exercise session).
For instance, unfit but otherwise healthy middle-aged adults were able to improve their insulin sensitivity and blood sugar regulation after just two weeks of interval training (three sessions per week).9 A follow-up study also found that interval training positively impacted insulin sensitivity.
The study involved people with full-blown type 2 diabetes, and just one interval training session was able to improve blood sugar regulation for the next 24 hours.10 You can actually reap much greater benefits by exercising in short, high-intensity bursts known as intervals than you can exercising for longer periods at a slower steady pace.
The high-intensity interval training (HIIT) approach I personally use and recommend is the Peak Fitness method, which consists of 30 seconds of maximum effort followed by 90 seconds of recuperation, for a total of eight repetitions. I also recommend super slow weight lifting for your resistance training.
Getting Up From Your Chair Is Also Important
When you hear the term sedentary, it’s important to understand that exercising for 20 or 30 minutes a day, and then sitting for much of the rest, is not enough to pull you out of this category. Long hours spent sitting are linked to chronic diseases including diabetes, and this may be, in part, because it increases aging at the cellular level.
In a study of 64- to 95-year-old women, those who sat for more than 10 hours a day and got less than 40 minutes of moderate-to-vigorous physical activity had shorter telomeres and were, on average, eight years older, biologically speaking, than women who moved around more often.11
Every time a cell divides, the telomeres get shorter, which is why they’re used as a measure of biological aging. Short telomeres have also been linked with chronic diseases such as cancer, heart disease and diabetes.
In addition, your body’s ability to respond to insulin is affected by just one day of excess sitting, which leads your pancreas to produce increased amounts of insulin. Research published in Diabetologia also found that those who sat for the longest periods of time were twice as likely to have diabetes or heart disease, compared to those who sat the least.12 I recommend replacing the majority of your sedentary sitting time with active movement, keeping sitting to three hours a day or less.
Sourced through Scoop.it from: fitness.mercola.com
What to Do if You Have Pre-Diabetes or Diabetes
You may be thin but that doesn’t mean you have more lean muscle than fat in your body. Having a higher percentage of fat than lean muscle can set the stage for insulin resistance.
The take-home message to remember is that you shouldn’t assume you’re metabolically healthy just because you’re not overweight or obese — especially if you live a largely sedentary lifestyle. You could actually be “skinny fat,” with many of the same health risks as someone who’s overweight or obese and sedentary.
The good news is that there’s plenty you can do to not only reduce your risk of type 2 diabetes and pre-diabetes but also improve your metabolic health at the same time.
During the three-year Diabetes Prevention Program study, for instance, lifestyle interventions were found to be more effective than the diabetes drug metformin at preventing or delaying the development of diabetes in people at high risk of the disease. A follow-up study monitored the group for 15 years — and lifestyle interventions were still more effective than metformin at preventing diabetes.13
One of the most important dietary recommendations is to limit net carbs (total carbohydrates minus fiber) and protein, replacing them with higher amounts of high-quality healthy fats, like seeds, nuts, raw grass-fed butter, olives, avocado, coconut oil, organic pastured eggs and animal fats (including animal-based omega-3s).
If you’re insulin resistant or diabetic, I also strongly suggest you limit your total fructose intake to 15 grams per day until your insulin/leptin resistance has resolved (then it can be increased to 25 grams) and start intermittent fasting as soon as possible.
As mentioned, exercise and reduced sitting time are also crucial, along with attention to proper sleep, optimized vitamin D levels and gut health. Taken together, this plan will lower your risk of diabetes and related chronic diseases and help you to avoid becoming victim to a health condition you might not even realize you have.
MEET THE STAFF
These canons of professional ethics are based upon fundamental principles of moral and professional behavior and recommended for all doctors of chiropractic and chiropractic assistants. The following basic principles should be guiding factors in the practice of chiropractic and upheld at all times:
Consider the well-being of the patient. The primary effort and ultimate goal is for the greatest good of our patients.
- Dr. Alexander D. Jimenez D.C., C.C.S.TChief Clinical DirectorPhone: 9155408444Email: firstname.lastname@example.org
Specializing in Severe Pain: Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sport Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal mobility, health, fitness, and structural conditioning. We use Patient Focused Diet Plans, Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols and the "PUSH System" to treat patients suffering from various injuries and health problems.
Message from: Dr. Alex Jimenez D.C., C.C.S.T
( Biography and my promise to you )
My name is Dr. Alex Jimenez, I am Chiropractic Doctor specializing in advanced therapies focused on total joint health, strength training and complete fitness conditioning. We use patient Focused Diet Plans, Advanced Chiropractic Techniques, Agility Training, Cross-Fit and the PUSH System to treat patients suffering from various injuries and health problems. Our goal too is to help your body heal itself naturally. When your body is truly healthy, you will arrive at your fitness level and proper weight efforlessly. We want to help educate you on how to live a new and improved lifestyle. Our doctors have spent over 25+ years researching and testing methods with thousands of patients. We strive to create fitness and better the body through researched methods and total programs...
My goal too is to help the body heal itself naturally. When your body is truly healthy and balanced, you will move pain free and ultimatly arrive at your optimal fitness levels and proper weight effortlessly. We want to help educate you on how to live a new and improved lifestyle. Our doctors have spent over 25 years researching and testing methods with thousands of patients. We strive to create fitness and better the body through researched methods and total programs. These programs are natural, and use the body's own ability to achieve goals of improvement, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. We want you to live a life that is fulfilled with more energy, positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life.
The focus on spinal and skeletal adjustments is what makes doctors of chiropractic unique in their approach to treating patients with spinal complaints. This hallmark chiropractic adjustment, however, is not the only procedure a chiropractor may employ in managing a patient's care. I am very proud to bring my patients a variety of treatment options beyond the typical scope of care. With the advances in physical therapies and modalities we bring El Paso option that better aid in the rehabilitation process. Tissue healing is a wonderful process that begins the moment an injury occurs. How the injury is managed determine the final outcome in terms of healing. It is critical we implement immediate procedures as soon as we can in order to gain optimal recovery. The old day of let it rest until it gets better is not the only option.
Letting it rest may even be an irresponsible approach considering what we now know. The implementation of active and movement based treatments have clearly shown increased and improved outcomes in many instances.
As a doctors focused on the greater good for a patient, we must assess each patient individually and apply the appropriate protocols. It is also very important to denote, that El Paso has fine doctors in many specialties of healing and repair. The direct relationship we have with specialist of these disciplines is clearly what allows us to bring the highest quality of care to our patients.
My promise to my patients is clear for all to read here. I, with Gods help, will do what ever it takes to assist you in your recovery. I too will draw upon all the specialist in this town to find you the collaborative care that is required with the disorders being tended to.
With Great Regards to you.Read moreRead lessEducation:
Affiliations and Certifications:
- Texas Chiropractic Association
- Chiropractic Care
- Physical Therapy
- Strength Training
- Crossfit Doctor
- Return to Competition Rehabilitation
- Truide TorresExecutive Director / Patient LiasonPhone: 9152526149Email: email@example.com
Director: Patient Relations Advocate Dept.
Truide has been working for the past 20 years in claims resolutions. She works hand in hand with patients and is availible to resolve dispute resolutions.
Truide Torres (Bio)
Driven by the passion of doing what is in the best interest of the patient, I wake up every morning with the drive to help those in need. The claims process for health care is full of pits, valleys and difficult obstacles designed to strike fear in those in need. My duty is to do what is within the confines of the law, "what ever it takes" to get those involved to pay attention to those who need help. That is what I am honored to do for our patients.
Personally, I have seen great injustices transpire on those that do NOT have a voice. Whether, a language barrier or just not knowing the rules. My job is to find out how I can help. If I personally can not help, I will find the right sources to open the possibilities. I get the job done.
As a wife and mother of 2 children, 3 dogs and 2 Cats. My passion is for God, Family and the mission of serving my fellow man.
Let it be clearly stated... I am here to help. My phone 915-850-0900Read moreRead less
- Daniel AlvaradoExercise PhysiologistPhone: 9152038122Email: firstname.lastname@example.org
Daniel Alvarado is the owner and the top trainer at PUSHasRx® CrossFit Fitness Facility. Since becoming a Trainer Daniel has kept up to date on many continuing educational classes, ensuring that his clients receive the most comprehensive and advanced training. Working directly with the Doctors, he develops and collaborates on care plans that are patient specific. No patient ever gets the same clinical protocol. His expert clinical kinesiology experience spans over 2 decades. He has trained injured patients and NCAA National Champion Athletes. His technical ability to create programs that are clinically sound and second to none. He too has used his physical therapy and recovery experience to take broken top tier athletes into strict recovery protocols assisting them to achieve highly competitive national championships. He certainly will not admit it but, he is a top national champion trainer. Daniel, also develops youth programs that are sport specific to aid young athletes achieve great success. His mastery of clinical recovery is applied applied to all patients and top tier athletes alike. All patient programs are specifically designed with patient focused recovery priorities. He is happily married to beautiful Victoria Alvarado has one child. He enjoys strength training, movies, singing, conducting, writing poetry and being a CrossFit champion. Just a way cool dude. We think you will agree.Read moreRead less
- Dennise AcostaHead Office ManagerPhone: 915-850-0900Email: email@example.com
Dennise has been at Injury Medical & Chiropractic Clinic for four years. Known as the master multi-tasker. Dennise, handles patient care from the moment you walk in the door. She is akin to the air traffic controller. She will assist you in matter requiring clinical preparation and effective inter-office communication. She unifies all department and clinical providers making sure all important information reaches all clinicians in a timely manner. She also loves to work out, stay in shape, watch movies and help people.Read moreRead less
- Sandra MartinezHead Clinical TherapistPhone: 915-850-0900Email: firstname.lastname@example.org
Sandra has been working at Injury Medical & Chiropractic Clinic for over 5 years. As the head Licensed Massage Therapist, she manages and directs critical aspect of clinical care. The patients love her ability to make you laugh while removing those pesky trigger points causing pain. She is able to relax and bring comfort to all she touches. There just simply is no patient that escapes her talented touch. Trained in advance myofascial techniques, she is an integral part of patient recovery. You will never see anything but a kind smile and resolute persona ready to correct your condition and aid in your recovery. She definitely enjoys helping people, has 1 dog and loves movies. She loves flowers too.Read moreRead less
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Alejandra works in accounts & billing. She is the radar of the bunch. Nothing appears to escape her mind. Highly intelligent and appears not to need a computer for recall of facts. She provides information retrieval for patients and clinical staff. She has been at Injury Medical & Chiropractic Clinic for three years and ready for any task at hand. She performs interoffice communications with attorneys and medical director of ancillary offices. She loves her family and places know how to prioritize well.Read moreRead less
- Mike ContrerasPersonal TrainerPhone: 915-203-8122
Big Mike was born and raised in El Paso and is an excellent personal trainer and CrossFit coach. Mike works hand in hand with each patient’s clinical care plan in order to achieve optimal outcomes. A trusted clinical representative of the PUSHasRx System along with his advance protocols. Mike not only trains the injured and recovering. Mike is a sincere human that has great talent of brining out the best in every individual he works with. He will never admit it, but we will share with you a secret. He with his God given talents trains the greatest athletes and champions in El Paso. Many champions in our community know of his commitment. As a youth, he also played football (wide receiver), basketball, and track at Bel Air High School. Educated in Clinical Human Kinesiology at UTEP and loves playing football and basketball with his little nephews in his free time. Mike has three sisters and one brother, most of which live nearby in El Paso. When he’s not watching the Cowboys or Spurs play, he’s usually lifting, sleeping or watching movies. We are blessed to have this soul on our team.Read moreRead less
- Alexander Isaiah JimenezCollegiate Athletic Consultant & NCAA Wrestling ChampionPhone: 915-820-9443Email: firstname.lastname@example.org
Alexander Isaiah Jimenez leads the power and agility education programs for the high school athletes. While still studying for his medical degree he provides physical performance testing in order to collaborate with clinicians. He is gifted in creating physical performance programs no matter what the clinical presentation is. As national fitness champion and collegiate wrestler, he too understands what performing at high levels entails. He too has had to recover from debilitating injuries only to return better then before an win national titles. He understand how the recovery process is different for clients, patients and extreme athletes. We are blessed to have his counsel.Read moreRead less
- Ethan PadillaPersonal Trainer & Strength CoachPhone: 915-203-8122
Ethan was born and raised in El Paso and is one of our most outgoing and friendly coaches. Ethan earned his nickname “rampage Ethan” from his years at El Dorado High School, where he played inside linebacker. He has placed twice in the Strongman Competition and also recently competed in the Desert Games with his fellow PUSH Athletes as a team and placed 4th overall! Ethan is currently pursuing his Bachelor’s Degree in Kinesiology at UTEP. His focus on clients is obvious to all. Ethan is able to manage very large groups of individuals like no other. His awareness of the dangers while exercising is his greatest concern. When he’s not coaching or studying for class, he likes to spend time with his family (who are here in El Paso) or with his weimaraner puppy. Fun fact: Ethan loves any food with sprinkles (especially donuts with sprinkles) and is a diehard Seattle Seahawks fan.Read moreRead less
- AndresRecovery & Nutrition
Andres has been at PUSHasRx for two years. He brought his company Recovery and became the official juicer. Andy will fix you right up. Andres, will make sure that your nutritional recovery programs fits within your standards. Also, there is great care in making sure the nutritional requirement are clinically met. Patients and high performance athletes depend on high performance nutritions. Upon your completion of the physical medicine portion of therapy you will be offered specialized organic recovery drinks and supplementation to help aid in your recovery. You will be confident that from your pushing to recovery, you will be taken care of.Read moreRead less
- Iylene AvalosPUSHasRx TrainerPhone: 915-203-8122
ylene has been working with us for over 4 years. In her spare time she enjoys working out and running. She has 2 dogs and loves movies. Iylene is extremely aware of body mechanics and mindfully watches rehabilitation movements. She is always standing ready to assist and respond to client needs. Her commanding voice is always clear to all, no matter what floor you are on. Iylene is always ready and willing to answer any question you may have regarding fitness and recovery.Read moreRead less
- Rick CanoPersonal Trainier Level VPhone: 915-203-8122
Most early-rising PUSHasRx members know Rick well as a fantastic coach who focuses strongly on form and will always make you laugh. He was born and raised in El Paso and loves to train his athletes and coach CrossFit. Rick is a very diligent, kind and considerate trainer. He is always mindful of client techniques and aware of client goals. When he’s not coaching, Rick loves to work on cars, especially his ’69 Chevelle (his next car will hopefully be a ’69 Charger). He not only became a certified Automotive Mechanic at 17, but while working on his certification at EPCC, he won 1st place in a bench competition when he was 16 (approx. 56 reps at 155#). His favorite movements are clean & jerks and snatches. He loves oreos (eats them every night), loves watching the CrossFit games, and loves his three bulldogs. He spent one year full-time personal training before he started coaching CrossFit two years ago. He is CrossFit Level 1 Certified and hopes to get his Level 2 Certification soon. Rick has competed in several competitions, including WOD for Toys in 2014, where his team placed 1st.Read moreRead less
- Astrid OrnelasBlogger/Research/CuratorPhone: 915-850-0900
Astrid has been at Injury Medical & Chiropractic Clinic for about three years. Astrid has taken her love for writing to an new level. She is a gifted and talented copywriter able to create amazing storylines. She creates content for patient consumption. She is able to bring words to life in a way that perplexes even the elite authors of the day. She loves nutrition and the healing power of clean eating. A naturalist at heart you will never see her eating processed foods that would be contra to clean living. She enjoys movies and creating storylines for Anime.Read moreRead less
- AdamVideographer & Graphics SpecialistPhone: 915-850-0900
Adam has been at Injury Medical & Chiropractic Clinic for about a year. He enjoys designing and various forms of art. A story teller by trade he can see things people don’t see until his masterpieces are revealed. Adam is a director of many medias using the top graphics, audio and video medias to tell the story of our patient. Modest to the core, you would never know what he is about to create. We are blessed to have his talents telling the world about Chiropractic using any and all medias available.Read moreRead less
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We Welcome You 👊🏻.
Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries.
We use Specialized Chiropractic Techniques, Balanced Diet Plans, Agility Training programs, Cross-Fit techniques, the PUSH-Rx Rehabilitation System and a highly specialized program for our Veterans.
We've been blessed to use our methods with thousand of El Pasoans over the last 27 years. This has allowed us to improve health and restore true fitness through researched non-surgical methods and wellness programs. These programs are natural and use the body's own ability to achieve goals of improvement, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. We want you to live a life that is fulfilled with more energy, positive attitude, better sleep, less pain, proper body weight and informed on how to maintain this way of life.
As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high performance exercises and advanced agility options. We are very proud to have teamed up with the cities premier therapist and trainers in order to provide high level competitive athletes the option to push themselves to their highest abilities within our facility.
Come learn how to improve your health for yourself and your loved ones.
With a bit of work, we can achieve optimal health together, no matter the age or disability.
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2 CONVENIENT LOCATIONS:
(LOCATION#1) CENTRAL ELPASO:
6440 Gateway East, Suite B
(LOCATION#2) EAST SIDE ELPASO:
11860 Vista Del Sol, Suite 128
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