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About 11% of the adult population meets the criteria for prediabetes, and there is a particular group at high risk: truck drivers.
Diabetes rates in the United States have increased over the past decade, particularly type 2 diabetes. According to data from the Centers for Disease Control and Prevention (CDC), nearly 15% of adults in the US have diabetes, with nearly a quarter undiagnosed.
About 11% of the adult population meets the criteria for prediabetes, and there is a particular group at high risk: truck drivers. Due to the nature of their work, truck drivers are nearly twice as likely to develop diabetes compared to people in other professions.
Small changes to prevent diabetes in truck drivers
Truck drivers often spend long hours sitting and sometimes have irregular meal schedules, which can hinder proper nutrition and affect their health. For this reason, it is recommended to take proactive measures that can help ensure everything is in order at the next physical exam.
As part of recently updated guidelines, the American Diabetes Association recommends that healthy adults begin screening for type 2 diabetes and prediabetes at age 35 and repeat it every three years.
In addition to getting screened, especially if you have hypertension, obesity, a family history of diabetes, or a history of gestational diabetes, there are other steps that can help improve your overall health.
1. Know your glucose levels
Glucose refers to the sugar level in the blood. According to experts, a healthy level ranges from 70 to 99 mg/dl when fasting, or below 140 mg/dl two hours after a meal. Knowing these values can help you take preventive measures, as they provide valuable information to take control of your long-term health.
Glucose levels are influenced by a complex combination of factors, including diet, physical activity, sleep, stress, hormones, and even caffeine intake. Once you know your levels, you can make adjustments in your routine to keep them within a healthy range.
2. Take care of your diet
Diet is one of the most important factors affecting glucose reduction. Keeping a daily record of what you eat and drink is helpful; many free apps make this tracking easy and provide nutritional guidance. However, it is most advisable to consult a healthcare professional who can guide you through the process.
While it may seem overwhelming, the key is to start with small changes. For example: cook at home when possible, replace large meals with smaller, more frequent ones, limit carbohydrates, swap sugary drinks for healthier options, and increase your fiber intake. All of these habits influence blood sugar levels, but focusing on your current practices is essential for achieving the best results.
3. Increase physical activity
Physical activity is another area where small changes can yield significant results. The more we move, the more glucose the body uses, which helps lower levels—and these benefits continue even after the activity ends.
Incorporating short walks into your routine, dedicating a few minutes to yoga, or doing squats periodically can improve blood sugar levels and reduce the risk of diabetes in the future.
4. Reduce stress and fatigue
Although diet and exercise are fundamental, other factors also affect glucose levels and diabetes risk. Managing stress, ensuring adequate sleep, moderating caffeine, staying hydrated, and controlling chronic health conditions are key aspects. It is recommended to identify which factors you can manage now and what changes you can sustain in the long term.
Setting small, achievable goals allows you to build new habits that can make a meaningful difference in your health.
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