7 Ways for Truckers to Prevent Diabetes

November 12, 2015

National Diabetes Month is observed in the month of November to help people become aware of the effects it has on millions. Although diabetes can occur because of genetics, poor lifestyle choices can also be a factor. According to an article from FleetOwner.com, there is a 50 percent higher occurrence of diabetes in truck drivers than the national average. That it is why it is extremely important for you to try and live a healthy lifestyle as a trucker.

7 things truckers can do to help control and prevent diabetes.

1. Eat Healthy

• Portions: When you eat, try to keep your portion sizes smaller. Eating six small meals a day is better than three large ones.
• Fiber: Food with good sources of fiber are generally low in fat and sodium. They also help improve your blood sugar and promote weight loss. Dark-colored vegetables such as broccoli, whole grains and potatoes are examples of fiber-filled foods.
• Fast Food: Fast food is filled with sodium and fat. Although it may seem difficult when on the road, try to pass on it as much as possible.  If you do end up at a fast food restaurant, try and choose the best option. Most places now offer a low-calorie menu or salad options. Try to choose the best, healthiest option rather a greasy burger and fries.

Eating healthy not only prevents diabetes, but can even help those that already have it. In a recent study, 90 percent of people who participated in a diet based on green vegetables, non-starchy vegetables, beans, nuts, seeds and fresh fruit were able to eliminate all diabetic medication.

2. Exercise

You don’t need a gym membership or a bunch of equipment to get in a good workout. Some basic stretches and a walk can go a long way after you’ve been sitting in your truck for hours. This video will give you several exercises that truckers can easily do with little to no equipment.

3. Quit Smoking

Along with the many side effects smoking has on a person’s body, smokers are roughly 50 percent more likely to develop diabetes than nonsmokers. Quit cold-turkey, try the patch or the gum – whatever way works for you – try and kick the habit.

4. Drink Water

Drinking water rather than sugar filled drinks will not only help prevent diabetes, but it will also make you feel better overall. Water can also help with calorie control. Drinking a glass of water before you eat can help you keep your food portions smaller.

5. Control Your Weight

If you follow some of the suggestions above such as eating healthy, exercising and drinking water, controlling your weight should come with ease.

6. Drink Alcohol

Yes, really – drink alcohol. But make sure you are drinking in moderation, and of course not during driving time. Studies show that one drink a day for women and two drinks a day for men can help prevent diabetes.

7. Reduce Stress

Go for a walk, read a book or listen to some calming music to help lower your stress level. Having high stress levels can raise your blood pressure which can increase your risk for diabetes.