When meeting someone new, one of the first things we do is shake their hand.

But did you know that your handshake could provide insight into your risk for diabetes? It’s true! Several studies have shown a link between grip strength and diabetes risk. In this article, we will explore what your handshake says about your diabetes risk and what steps you can take to improve your health.

What is grip strength?

Grip strength refers to the amount of force you can generate with your hand and forearm muscles. It is typically measured by using a hand dynamometer, a simple device that measures how hard you can squeeze a handle.

Grip strength is important for many everyday activities, like opening jars, carrying groceries, and even typing on a keyboard.

The link between grip strength and diabetes risk

Several studies have found a link between low grip strength and an increased risk of type 2 diabetes.

One study published in the American Journal of Epidemiology found that people with weaker grip strength were more likely to develop diabetes than those with stronger grip strength. Another study published in the journal PLOS One found that decreased grip strength was associated with higher blood sugar levels, a key risk factor for diabetes.

Why is grip strength important for diabetes risk?

The link between grip strength and diabetes risk is not yet fully understood, but researchers have several theories. One theory is that decreased grip strength is a sign of muscle weakness, which is a known risk factor for diabetes.

When your muscles are weaker, they are less able to absorb glucose from your bloodstream, leading to higher blood sugar levels and an increased risk of diabetes.

Another theory is that grip strength is a marker of overall physical fitness. People with stronger grip strength may be more likely to engage in physical activity and have healthier lifestyles, both of which are protective against diabetes.

Conversely, people with weaker grip strength may be more sedentary and have poorer lifestyle habits, putting them at higher risk for diabetes.

How to improve grip strength and reduce diabetes risk

If you’re concerned about your diabetes risk and want to improve your grip strength, there are several things you can do:.

Exercise regularly

Strength training exercises, like weightlifting and resistance bands, can help improve your grip strength. Aim to do these exercises at least twice a week, with a focus on your hands and forearms.

You can also try activities like rock climbing or grip-strengthening devices like grip balls or hand grippers.

Eat a healthy diet

A healthy diet is key for managing diabetes risk. Aim to eat plenty of fruits, vegetables, whole grains, and lean protein sources. Avoid processed foods, sugary drinks, and high-fat foods, which can increase your risk of diabetes.

Control your weight

Maintaining a healthy weight is important for reducing your diabetes risk. Aim to maintain a body mass index (BMI) of 18.5-24.9 and monitor your waist circumference, which can be an indicator of belly fat, a known risk factor for diabetes.

Don’t smoke

Smoking increases your risk of many health problems, including diabetes. If you currently smoke, consider quitting. If you don’t smoke, don’t start.

Conclusion

As we have seen, grip strength can provide valuable information about your diabetes risk.

By taking steps to improve your grip strength and reduce your risk of diabetes, you can not only improve your overall health but also increase your longevity and quality of life.