[{"id":627,"date":"2026-10-09T17:05:35","date_gmt":"2026-10-09T17:05:35","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=627"},"modified":"2026-10-09T17:05:37","modified_gmt":"2026-10-09T17:05:37","slug":"the-dawn-phenomenon","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/the-dawn-phenomenon\/","title":{"rendered":"The Dawn Phenomenon"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/glucometer-768x1024.jpeg\" alt=\"a white glucometer and lancing device used to test blood glucose\" class=\"wp-image-643\" style=\"aspect-ratio:0.7499961852445258;width:355px;height:auto\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/glucometer-768x1023.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/glucometer-225x300.jpeg 225w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/glucometer-1153x1536.jpeg 1153w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/glucometer-1537x2048.jpeg 1537w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/glucometer.jpeg 1816w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><figcaption class=\"wp-element-caption\">The best way to know if you&#8217;re experiencing morning high blood glucose is by testing your blood sugar upon waking and before consuming foods. Image Credit: Julianna Lyle<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Some people living with diabetes may check their blood glucose (blood sugar) first thing in the morning and be surprised to find that it is higher than expected, even though they have not eaten overnight. This is a common experience and may be related to the Dawn Phenomenon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This article explores what the Dawn Phenomenon is, why it happens, and how it differs from other causes of high morning blood glucose. It also discusses practical strategies for managing elevated morning blood glucose levels, when it may be time to talk with a healthcare provider, and important questions to consider asking during a healthcare appointment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Is the Dawn Phenomenon?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Dawn Phenomenon is a natural rise in blood glucose that occurs in the early morning hours, typically between 4:00 a.m. and 8:00 a.m. During the early morning hours, the body naturally releases several hormones to help one wake up and prepare for the day. These &#8220;wake-up hormones&#8221; include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cortisol<\/li>\n\n\n\n<li>Growth hormone<\/li>\n\n\n\n<li>Glucagon<\/li>\n\n\n\n<li>Epinephrine (adrenaline).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These hormones signal the liver to release stored glucose into the bloodstream, providing the body with a source of energy to start the day. In people without diabetes, the pancreas responds by secreting (making) and releasing the hormone insulin to keep blood glucose levels within a healthy range.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But for those with diabetes, the body may not produce enough insulin or may not use insulin effectively. As a result, the glucose released by the liver remains in the bloodstream, leading to higher-than-expected blood glucose levels upon waking.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/hormones-and-their-impact-on-health\/\">Read more about hormones and their impact on health.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Causes of the Dawn Phenomenon<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The specific causes of the Dawn Phenomenon are not fully understood, but evidence suggests that the morning high blood sugars associated with this phenomenon could be due to the following factors:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Not getting enough insulin in the evening<\/li>\n\n\n\n<li>Not getting the right dose of diabetes medicines before bedtime<\/li>\n\n\n\n<li>Eating a carbohydrate-heavy snack ahead of bedtime<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Signs You May Be Experiencing the Dawn Phenomenon<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you think you may be experiencing the Dawn Phenomenon, there are several common signs to watch for. While everyone&#8217;s blood glucose patterns are different, the following clues may indicate that the Dawn Phenomenon is contributing to your elevated morning blood glucose levels:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Higher-than-expected blood glucose reading when one wakes up, even though one\u2019s bedtime blood glucose reading was within target range.<\/li>\n\n\n\n<li>Consistently elevated morning blood sugar over several days rather than an occasional high reading.<\/li>\n\n\n\n<li>No food or snacks were consumed overnight.<\/li>\n\n\n\n<li>Blood glucose levels that rise between approximately 4:00 a.m. and 8:00 a.m., as shown by a continuous glucose monitor (CGM) or by checking one\u2019s blood glucose overnight.<\/li>\n\n\n\n<li>Morning blood glucose that remains elevated despite following one\u2019s usual diabetes management routine, including taking medications as prescribed and eating balanced meals.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If one notices these patterns, keeping a record of one\u2019s blood glucose readings for several days and sharing them with a qualified healthcare provider can help identify when one&#8217;s blood glucose begins to rise and determine whether the Dawn Phenomenon is the cause. This can help guide decisions about one\u2019s diabetes management plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Difference Between the Dawn Phenomenon and the Somogyi Effect (Rebound hyperglycemia)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">While the Dawn Phenomenon is a common cause of elevated morning blood glucose, it is not the only possible explanation. Another pattern that can produce similar morning readings is the Somogyi Effect, also referred to as rebound hyperglycemia (rebound high blood sugar). Unlike the Dawn Phenomenon, the Somogyi Effect is thought to occur when blood glucose drops too low during the night. In response, the body releases hormones that stimulate the liver to release stored glucose, causing blood glucose levels to rebound and appear elevated by morning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because these two patterns have different underlying causes, identifying the reason for elevated morning blood glucose can help a qualified healthcare provider, such as an Endocrinologist (Endo.), Medical Doctor (MD), Doctor of Osteopathic Medicine (DO), Physician&#8217;s Assistant (PA), or Nurse Practitioner (NP), or a Certified Diabetes Care and Education Specialist (CDCES), determine the most appropriate management plan. A healthcare provider may recommend checking blood sugar during the night or reviewing data from a continuous glucose monitor (CGM) to better understand overnight blood glucose patterns before making changes to a diabetes self-management plan. Understanding these patterns can help individuals and their healthcare providers work together to keep blood glucose within the recommended target ranges.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Key characteristics of the Somogyi Effect:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Blood glucose falls too low overnight (hypoglycemia).<\/li>\n\n\n\n<li>The body responds by releasing hormones that raise blood glucose.<\/li>\n\n\n\n<li>Morning blood glucose may be elevated following nighttime hypoglycemia.<\/li>\n\n\n\n<li>May be associated with too much evening insulin, certain diabetes medications, delayed meals, increased physical activity, or alcohol consumption before bedtime.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The best way to distinguish between the Dawn Phenomenon and the Somogyi Effect is to identify what happens to your blood glucose overnight and share the pattern with one\u2019s healthcare provider. One&#8217;s healthcare provider may recommend:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Check blood glucose levels around 2:00\u20134:00 a.m. for several nights.<\/li>\n\n\n\n<li>Reviewing data from a continuous glucose monitor (CGM) if one is used.<\/li>\n\n\n\n<li>Looking for patterns rather than relying on a single morning blood sugar reading.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Understanding the cause of high morning blood glucose is important because the management strategies and plans one may employ can differ. Before making changes to medications, insulin, or bedtime routine, ALWAYS discuss one\u2019s blood sugar patterns with a qualified healthcare provider such as MD, DO, Endo., FNP, or PA.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Managing Morning Blood Sugar Matters<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Managing morning blood glucose is an important part of one\u2019s diabetes self-management plan, as fasting blood glucose often sets the tone for the day&#8217;s blood glucose readings. Elevated morning blood glucose readings may be caused by the Dawn Phenomenon, insufficient overnight insulin, evening food choices, or other personal factors. However, when consistently elevated, high morning blood sugar can make it more difficult for an individual to reach their A1C goal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Benefits to Managing Morning High Blood Sugar<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improves A1C<ul><li>An individual\u2019s A1C is an average of their blood glucose over a 2\u20133-month period. A high A1C reading indicates a high percentage of sugar molecules that remain in the bloodstream.<\/li><\/ul><ul><li>Over time, an elevated A1C can put immense stress on the body&#8217;s blood vessels, as well as organs such as the heart and kidneys. This stress can damage the body\u2019s systems, leading to plaque buildup, elevated cholesterol levels, and high blood pressure, which can place further stress on vital organ systems and develop chronic disease conditions such as chronic kidney disease or heart disease.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Striving to meet a targeted fasting blood glucose level can help lower one\u2019s A1C.\n<ul class=\"wp-block-list\">\n<li>One with diabetes should aim for a fasting blood glucose (8 hours without eating or drinking) between 80-130 mg\/dL, the range established by the American Diabetes Association or the targeted range set by your physician.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supports Stable Blood Sugar Throughout the Day\n<ul class=\"wp-block-list\">\n<li>Starting with a blood glucose closer to one\u2019s targeted range may make it easier to maintain healthy blood glucose levels throughout the day! It may also reduce large blood sugar fluctuations (changes) can occur when blood glucose is already elevated upon waking<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>May Reduce the Risk of Diabetes Related Complications\n<ul class=\"wp-block-list\">\n<li>This may include:<ul><li>Heart disease and stroke<\/li><\/ul><ul><li>Chronic Kidney Disease (nephropathy)<\/li><\/ul><ul><li>Eye disease (retinopathy)<\/li><\/ul><ul><li>Nerve damage (neuropathy)<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Poor wound healing<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Practical Strategies to Manage the Dawn Phenomenon and Morning Blood Sugar<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Review Evening Meals<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One of the biggest contributing factors to one\u2019s daily blood glucose readings is how one fuels their body. Checking blood sugar levels before and after meals is a great step to understand how the food one consumes impacts blood glucose. Using this, individuals with diabetes who are managing blood sugar levels can make more informed, confident decisions at mealtimes and choose foods that best support blood glucose balance. For most people with diabetes, following the Plate Method is a great first step toward understanding diabetes nutrition. The Plate Method focuses on:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bd of the plate filled with non-starchy vegetables\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/understanding-starchy-and-non-starchy-vegetables-for-diabetes-management\/\">Read more about starchy vs non-starchy vegetables<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>\u00bc of the plate filled with a high-quality source of protein\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/protein-for-diabetes-it-is-a-balancing-act\/\">Read more about the role of protein in diabetes blood sugar management<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>\u00bc of the plate filled with a carbohydrate forward food or starchy vegetables\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/the-glycemic-index-a-helpful-tool-for-blood-glucose-management\/\">Read more about starchy foods and the glycemic index<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/nutrition-recommendations-for-diabetes\/\">Read more about nutrition recommendations for diabetes.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other strategies for nutrition during the day include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Limiting sugary snacks and beverages before bed<\/li>\n\n\n\n<li>If one needs a snack before bed, consider trying a snack with a good source of protein and light carbohydrates.\n<ul class=\"wp-block-list\">\n<li>Examples:<ul><li>Apple slices with peanut butter<\/li><\/ul><ul><li>Greek yogurt with berries<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Whole-grain crackers with cheese<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Increase Physical Activity<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Physical activity can improve insulin sensitivity (how well the body uses insulin) and help lower blood glucose levels.<\/li>\n\n\n\n<li>Aim for at least 150 minutes of moderate physical activity per week.\n<ul class=\"wp-block-list\">\n<li>Examples for achieving this may include:<ul><li>Evening walk after dinner<\/li><\/ul><ul><li>Light resistance exercises<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Regular daily movement<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/cardiovascular-training\/\">Read more about cardiovascular training.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/strength-training\/\">Read more about strength training.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Prioritize Quality Sleep<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poor sleep can increase stress hormones and contribute to higher blood glucose levels.<\/li>\n\n\n\n<li>Consider practicing healthful sleep habits such as:<ul><li>Maintaining a consistent bedtime routine<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Practicing good \u201csleep hygiene\u201d &#8211; the practice of developing good environmental habits that support adequate sleep.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/getting-restful-sleep-with-diabetes-a-guide-to-practicing-good-sleep-hygiene\/\">Read more about getting restful sleep with diabetes.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Talk With a Healthcare Provider<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If one is continuously struggling with morning high blood glucose, it is important to speak with a healthcare provider.<\/li>\n\n\n\n<li>One\u2019s provider may recommend:<ul><li>Adjusting medication timing<\/li><\/ul><ul><li>Reviewing insulin doses<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Exploring new treatment options\n<ul class=\"wp-block-list\">\n<li><strong><u>Important:<\/u><\/strong> NEVER change medications without professional guidance.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Contact a healthcare provider if:<ul><li>Morning blood glucose readings are consistently above target range<ul><li>Go to your appointment with a daily blood sugar log, including fasting blood sugars<\/li><\/ul><\/li><\/ul><ul><li>One is experiencing symptoms of high blood glucose<\/li><\/ul><ul><li>One is noticing frequent overnight low glucose readings<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>One has concerns about medication effectiveness<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Dawn Phenomenon is a common and normal biological process that can affect people living with diabetes. Understanding why it happens can help an individual take steps to better manage blood glucose levels. Tracking blood sugar patterns, making lifestyle adjustments, and working with one\u2019s healthcare team can help someone living with diabetes start the day with better blood glucose control and reduce the subsequent impact of long-term high blood glucose levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Diabetes Association. (N.D) High morning blood glucose: Understanding and management. Retrieved from https:\/\/diabetes.org\/living-with-diabetes\/high-morning-blood-glucose<\/li>\n\n\n\n<li>Cleveland Clinic. (2022). Dawn phenomenon. Retrieved from https:\/\/my.clevelandclinic.org\/health\/diseases\/24553-dawn-phenomenon<\/li>\n\n\n\n<li>Cleveland Clinic. (2023). Somogyi effect. Retrieved from https:\/\/my.clevelandclinic.org\/health\/diseases\/11443-somogyi-effect<\/li>\n\n\n\n<li>Cleveland Clinic. (2026). Hypoglycemia (low blood sugar). Retrieved from https:\/\/my.clevelandclinic.org\/health\/diseases\/11647-hypoglycemia-low-blood-sugar<\/li>\n\n\n\n<li>Mayo Clinic. (2026). The dawn phenomenon: What can you do? Retrieved from https:\/\/www.mayoclinic.org\/diseases-conditions\/diabetes\/expert-answers\/dawn-effect\/faq-20057937<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Julianna Lyle, Rural Health and Nutrition Extension Team, Anderson &amp; Abbeville Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Introduction Some people living with diabetes may check their blood glucose (blood sugar) first thing in the morning and be surprised to find that it is higher than expected, even though they have not eaten overnight. This is a common experience and may be related to the Dawn Phenomenon. This article explores what the Dawn [&hellip;]<\/p>\n","protected":false},"author":3908,"featured_media":643,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105518,706],"tags":[105026,105064,105541,105022,105010,105544,105445,105543,105092,105009,105034,105542],"coauthors":[105020],"class_list":["post-627","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chronic-disease","category-diabetes","tag-blood-sugar","tag-chronic-disease","tag-dawn-phenonmenon","tag-diabetes","tag-health","tag-high-blood-sugar","tag-hormones","tag-hyperglycemia","tag-julianna-lyle","tag-rural-health-and-nutrition","tag-sleep","tag-somogyi-effect"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/glucometer-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/627","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3908"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=627"}],"version-history":[{"count":4,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/627\/revisions"}],"predecessor-version":[{"id":644,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/627\/revisions\/644"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/643"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=627"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":623,"date":"2026-10-09T16:36:51","date_gmt":"2026-10-09T16:36:51","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=623"},"modified":"2026-10-09T16:49:21","modified_gmt":"2026-10-09T16:49:21","slug":"ask-a-clc-blog-loved-ones-roles-in-feeding-bonding","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/ask-a-clc-blog-loved-ones-roles-in-feeding-bonding\/","title":{"rendered":"Ask a CLC Blog: Loved Ones&#8217; Roles in Feeding &amp; Bonding"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"363\" height=\"435\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/Hannah-Picture.png\" alt=\"\" class=\"wp-image-624\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/Hannah-Picture.png 363w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/Hannah-Picture-250x300.png 250w\" sizes=\"auto, (max-width: 363px) 100vw, 363px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">There are many ways for partners, family members, and friends to build meaningful connections without feeding the baby. Image Credit: Hannah Shifflette<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While breastfeeding is a close experience between a mother and baby, the support around them can shape that experience. Family members may sometimes offer strong opinions, make comparisons, or have expectations about feeding. At other times, a lack of practical or emotional support can make breastfeeding and adjusting to life with a new baby more challenging. This blog explores ways partners, family members, and other loved ones can support the breastfeeding parent and build connections with the baby.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ways Loved Ones Can Support a Breastfeeding Parent<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Supporting the breastfeeding parent also supports the baby. Here are ways partners, family members, and other caregivers can offer practical and emotional support during this time.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Refill Water:<\/strong> Breastfeeding increases hydration needs; offer support by automatically filling the mother&#8217;s water cup every time she sits down to nurse her baby and as often as needed throughout the day.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Provide Nourishing Snacks:<\/strong> Wholesome, readily available snacks can help meet the mother\u2019s nutritional needs as she recovers from birth and breastfeeds.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prepare and Coordinate Meals:<\/strong> Help prepare freezer meals during pregnancy, plan and cook family meals after childbirth, or arrange other food support that works for the household. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Household Tasks:<\/strong> Notice the laundry basket getting full? Does the dishwasher need to be unloaded? Take special note of household chores and tasks during this period of time and coordinate how they will get done. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Manage Care for other Children:<\/strong> Other children in the house will still need caring for, too. Make a plan for siblings&#8217; routines and activities so everyone&#8217;s needs are covered. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Run Errands:<\/strong> Before leaving the house, ask, \u201cWhat can I pick up or do for you and the family?\u201d This could involve picking up medications, going grocery shopping, transporting a sibling to soccer practice, or whatever needs to be done to reduce the tasks the breastfeeding parent has to manage.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Attend Appointments:<\/strong> Go with the breastfeeding parent to appointments. This provides support as another person who can listen, ask questions, remember recommendations, and manage any children present.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Handle Visitors and Communicate Boundaries:<\/strong> It is especially important in the first few weeks home from the hospital for partners and other loved ones to help keep the mother\u2019s wishes in mind when it comes to visitors, privacy, and communicating feeding boundaries. Do not be scared to step in when needed and help communicate those boundaries.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Make Room for Rest and Self-Care: <\/strong>Ensure the mother is caring for herself, too. Ask what would feel restorative and coordinate baby care or other support around that. Care for the baby so she has time to nap, go to the salon, or even pick up a coffee. If she has any health concerns, encourage her to seek help sooner rather than later.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Listen Intently and Offer Encouragement:<\/strong> Sometimes a listening ear may be all she needs to feel better. \u201cThat sounds really hard.\u201d \u201cI\u2019m here for you.\u201d \u201cYou are doing an amazing job.\u201d<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Respect Feeding Choices and Goals:<\/strong> Everyone\u2019s infant feeding journey is different, and sometimes feedings change or look different from what was originally imagined. Encourage her to seek help when needed and stand up for her when others do not respect her choices.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celebrate Milestones:<\/strong> Do not underestimate the power of celebrating breastfeeding accomplishments! Celebrate moments that matter to the breastfeeding parent, such as the first latch, first month, reaching her breastfeeding goal, or returning to work. Whatever it is, make sure she knows that you know how hard she has worked!<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Bonding with the Baby Without Feeding<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Breastfeeding does not have to prevent other caregivers from forming strong, loving bonds, as some may perceive. There are many ways for others to build meaningful connections without feeding the baby.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skin-to-Skin Contact:<\/strong> Skin-to-skin snuggles are not just reserved for a mother and her baby &#8211; both parents can enjoy this bonding experience. Skin-to-skin contact is known to help regulate an infant\u2019s body temperature and heart rate, along with reducing crying.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Babywearing:<\/strong> Using a carrier to babywear is another way other caregivers can have close, one-on-one time with the baby. Babywearing can make household chores, errands, and caring for older siblings a multitasking experience while also providing bonding time.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Giving Baths:<\/strong> Bath time can be a meaningful way for partners and other caregivers to bond with the baby. Talking, singing, and playing with toys during bath time can all help the baby develop and build relationships.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Changing Diapers:<\/strong> Sharing diaper changes is one way caregivers can support the family and spend one-on-one time with the baby. It can also give the breastfeeding parent a moment for rest or another activity.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tummy Time:<\/strong> The American Academy of Pediatrics recommends working toward at least 30 minutes of tummy time spread throughout a baby\u2019s waking hours daily. Loved ones can make this a time to bond by getting down on the floor and singing, playing, or even reading to the baby to encourage engagement and muscle development.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When Bottle Feeding May Fit into the Feeding Plan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bottle feeding may be part of an infant\u2019s feeding journey for many reasons. A mother may choose to offer expressed milk, formula, or both for different reasons, such as medical needs, separation, or personal preferences. When applicable, bottle feeding can allow loved ones to bond with the baby through feeding while also supporting the mother.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Become Familiar with Infant Hunger and Fullness Cues:<\/strong> Becoming familiar with <a href=\"https:\/\/www.cdc.gov\/infant-toddler-nutrition\/mealtime\/signs-your-child-is-hungry-or-full.html\">infant hunger and fullness cues<\/a> can help caregivers notice when a baby may be ready to feed or has had enough. These cues can guide whoever is caring for the baby, whether feeding is at the breast or by bottle. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Wash Pump and Bottle Parts:<\/strong> Pump parts, collection containers, and bottle pieces can grow bacteria and must be handled properly. Help support the mother by learning <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/guidelines-for-proper-breast-milk-expression-storage-and-handling\/\">how to properly clean bottle and pump parts<\/a>.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prepare Formula Bottles: <\/strong>Infant formula comes in different forms. Caregivers can review <a href=\"https:\/\/www.healthychildren.org\/English\/ages-stages\/baby\/formula-feeding\/Pages\/how-to-safely-prepare-formula-with-water.aspx\">how to safely prepare baby formula<\/a> to follow safe preparation guidance and support the baby&#8217;s feeding routine. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Label and Store Expressed Milk:<\/strong> It is essential to follow evidence-based <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/guidelines-for-proper-breast-milk-expression-storage-and-handling\/\">guidelines for safe handling and storage of expressed breast milk<\/a> for the safety of the baby. The caregiver can become familiar with these to help a breastfeeding mother label her expressed milk bags and store them properly.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Care for the Baby During Pumping Sessions:<\/strong> Help care for the baby by playing, reading, cuddling, or in other ways, so the mother does not have to juggle pumping and caring for her infant simultaneously.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Communicating Feeding Goals and Boundaries<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Some parents may need to communicate their feeding goals clearly when others have strong opinions. Discussing how to respond to unexpected situations can help families feel more prepared for these conversations. Loved ones can support the breastfeeding parent by listening, respecting their goals, avoiding unsolicited advice, and offering specific help instead of waiting to be asked. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Parents can say:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cWe are hoping to continue breastfeeding, and what would help most is\u2026\u201d<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cI would rather you help with (specific task) than offer a bottle right now.\u201d<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cWe are confident and comfortable with our feeding plan.\u201d<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cI would love your help with the baby while I pump.\u201d<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cWe are using both breast milk and formula, and this is what works for our family.\u201d<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Loved ones should ask directly, rather than being expected to be told:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cHow can I support your feeding goals?\u201d<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cWhat would be most helpful right now?\u201d<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Finding Support When Help is Limited<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Not everyone has a built-in support system of friends, family, or loved ones nearby. Community and online resources can offer practical help and connection during the postpartum period. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Healthcare Providers:<\/strong> A child&#8217;s pediatrician and the parent&#8217;s healthcare team may be able to connect families with local resources, such as breastfeeding support groups or referrals for postpartum health concerns. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Online Support:<\/strong> Clemson Extension\u2019s <a href=\"https:\/\/www.eventbrite.com\/e\/ask-a-clc-expert-breastfeeding-support-tickets-1979909968012\">Ask a CLC<\/a> program offers breastfeeding guidance, answers questions, and helps troubleshoot challenges related to breastfeeding and the postpartum period. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Government Agency Support: <\/strong>Each state offers assistance that could be of help to families with young children at little or no cost. <a href=\"https:\/\/www.ssa.gov\/pubs\/EN-05-10100.pdf\">Nutrition assistance<\/a>, <a href=\"https:\/\/www.hrsa.gov\/services\/maternal-infant-early-childhood-home-visiting-program\">home visiting programs<\/a>, <a href=\"https:\/\/childcare.gov\/consumer-education\/get-help-paying-for-child-care\/child-care-financial-assistance-options\">childcare assistance<\/a>, and other support programs may be available to help meet your family\u2019s needs.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Community Support: <\/strong>Local organizations, including churches and community centers, may offer meal assistance, transportation, infant supplies, or other practical support. Contacting <a href=\"https:\/\/www.sc211.org\/\">211<\/a> can also help connect families with health and human services in the area.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">In Conclusion: Love and Care are Not Measured in Ounces<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Feeding is one of many ways to bond with a baby. Partners, loved ones, and other caregivers can also connect through everyday care and support the breastfeeding parent in practical and emotional ways. Sharing or coordinating household tasks, offering encouragement, and checking in about what would be helpful can support the whole family. Feeding plans may change over time, so flexibility, open communication, and a nonjudgmental approach can help everyone feel included and supported. A support network can include both people already in a family\u2019s life and community members or resources found along the way.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cleveland Clinic. (2025). <em>How to do \u201ctummy time\u201d at every age.<\/em> https:\/\/health.clevelandclinic.org\/when-to-start-tummy-time<\/li>\n\n\n\n<li>Pennsylvania State University. (n.d.). <em>Be a caregiver who supports the breastfeeding mother.<\/em> Better Kid Care. https:\/\/extension.psu.edu\/programs\/betterkidcare\/early-care\/tip-pages\/all\/be-a-caregiver-who-supports-the-breastfeeding-mother<\/li>\n\n\n\n<li>Schnell, A. (2020). <em>The role of the partner in breastfeeding: How the support of dads, co-moms and other people makes a difference.<\/em> La Leche League International. https:\/\/llli.org\/news\/the-role-of-the-partner-in-breastfeeding-how-the-support-of-dads-co-moms-and-other-people-makes-a-difference\/<\/li>\n\n\n\n<li>United Way Association of South Carolina. (n.d.). <em>South Carolina 211<\/em>. https:\/\/www.uwasc.org\/sc211<\/li>\n\n\n\n<li>U.S. Department of Agriculture. (n.d.). <em>Ways your friends and family can help you.<\/em> WIC Breastfeeding Support. https:\/\/wicbreastfeeding.fns.usda.gov\/ways-your-friends-and-family-can-help<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Shifflette, Rural Health and Nutrition Agent, Chester and York Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition <\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural  Health and Nutrition <\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>There are many ways for partners, family members, and friends to build meaningful connections without feeding the baby. Image Credit: Hannah Shifflette While breastfeeding is a close experience between a mother and baby, the support around them can shape that experience. Family members may sometimes offer strong opinions, make comparisons, or have expectations about feeding. [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":624,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105531,104248,105522,105529,105123,104813],"tags":[105537,105127,105130,105027,105536,105287],"coauthors":[105057],"class_list":["post-623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-series-ask-a-clc","category-breast-feeding-101","category-infant-child-health","category-infant-nutrition","category-maternal","category-mothers-milk-bank-of-south-carolina","tag-bottle-feeding","tag-breastfeeding","tag-breastfeeding-support","tag-hannah-shifflette","tag-infant-bonding","tag-infant-feeding"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/10\/Hannah-Picture-150x150.png","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/623","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=623"}],"version-history":[{"count":6,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/623\/revisions"}],"predecessor-version":[{"id":642,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/623\/revisions\/642"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/624"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=623"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":560,"date":"2026-09-01T19:42:36","date_gmt":"2026-09-01T19:42:36","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=560"},"modified":"2026-10-12T22:48:56","modified_gmt":"2026-10-12T22:48:56","slug":"understanding-low-milk-supply-causes-signs-and-evidence-based-solutions-part-1","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/understanding-low-milk-supply-causes-signs-and-evidence-based-solutions-part-1\/","title":{"rendered":"Understanding Low Milk Supply: Causes, Signs, and Evidence-Based Solutions (Part 1)"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Wesley-Bottle-768x1024.jpeg\" alt=\"\" class=\"wp-image-567\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Wesley-Bottle-768x1024.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Wesley-Bottle-225x300.jpeg 225w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Wesley-Bottle-1152x1536.jpeg 1152w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Wesley-Bottle-1536x2048.jpeg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Wesley-Bottle-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><figcaption class=\"wp-element-caption\">Understanding the difference between perceived and true low milk supply can help parents avoid unnecessary worry while ensuring those who need support receive appropriate resources. Image Credit: Julianna Lyle<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Introduction<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Early in the journey of parenthood, many breastfeeding parents worry that they are not making enough milk to nourish their baby. While concerns about low milk supply are not uncommon, true low milk supply itself is much less common than perceived low milk supply. Many normal newborn feeding behaviors, such as frequent nursing, cluster feeding, or changes in breast fullness, can lead parents to question if they are making enough milk for their baby.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Understanding the difference between perceived low supply and true low milk supply can help families recognize what is normal, identify potential challenges early, and seek appropriate support when needed. With accurate information and timely guidance, most breastfeeding concerns can be addressed, helping parents meet their infant feeding goals with confidence and success.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Milk Production Works<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Brief Overview<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">During pregnancy a mother&#8217;s body undergoes remarkable hormonal changes to prepare for breastfeeding and childbirth. Hormones such as estrogen and progesterone stimulate the growth and development of milk-producing structures within the breast, while prolactin prepares the breasts to produce milk. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After birth, the delivery of the placenta causes progesterone levels to drop rapidly. This hormonal shift signals the body to begin producing larger amounts of milk over the next few days, a process known as lactogenesis II, or when a mother&#8217;s milk &#8220;comes in.&#8221; At the same time, the hormone oxytocin is released. Oxytocin causes the uterus to contract, helping reduce bleeding after delivery, and also triggers the \u201clet-down\u201d reflex, allowing milk to flow from the breast to the baby.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When babies are placed skin-to-skin immediately after birth, many will instinctively use their sense of smell, touch, and natural feeding reflexes to find the breast and begin nursing. Their first food is colostrum, often called liquid gold. Although produced in small amounts, colostrum is perfectly designed for a newborn. It is rich in protein, antibodies, immune cells, and growth factors that help protect the baby from infection while supporting the development of their immature digestive system.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the first day of life, a newborn&#8217;s stomach is only about the size of a marble, so these small volumes of colostrum are exactly what most babies need. As babies grow, their stomach capacity increases, and frequent breastfeeding signals the mother&#8217;s body to produce more milk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Breast milk production works on a simple supply-and-demand system; the best way to make more milk is to remove more milk. Every time a baby nurses or milk is removed through pumping, the breast receives the message to continue making milk. Frequent, effective milk removal during the first several weeks after birth is one of the most important factors in establishing a healthy milk supply.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If feedings at the breast are regularly replaced with formula and milk is not removed through pumping or breastfeeding, the breasts receive less stimulation, which can lead to a decrease in milk production over time. For this reason, mothers who wish to breastfeed are encouraged to nurse frequently during the early weeks while their milk supply is being established. When supplementation is medically necessary or chosen by the family, pumping during missed breastfeeding sessions can help protect and maintain milk supply.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Is Low Milk Supply?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Understanding the designation and defining the difference between Low Milk Supply and Perceived Low Milk Supply<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Low milk supply is a common concern among mothers who wish to breastfeed, yet defining what constitutes a \u201clow\u201d milk supply can be challenging because milk production varies considerably among mothers and is influenced by both maternal and infant factors. Importantly, a mother\u2019s perception that she is not producing enough milk does not necessarily indicate true physiological low milk supply.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A 2025 study, <em>Defining Low Milk Supply: A Data-Driven Diagnostic Framework and Risk Factor Analysis for Breastfeeding Women<\/em>, sought to establish a more objective approach to identifying low milk production by examining patterns of milk output, formula supplementation, and infant growth. Researchers identified four distinct milk-production classes. Classes 1 and 2 represented higher milk-production profiles, characterized by minimal formula supplementation or milk production that met or exceeded the infant\u2019s needs, along with adequate infant growth. Classes 3 and 4 represented profiles associated with greater concern for insufficient milk production and provided insight into maternal factors that may increase the risk of reduced milk supply.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Several maternal characteristics were associated with these lower-production profiles, including gestational diabetes, advanced maternal age, and minimal breast growth during pregnancy. These findings are important because they highlight that milk supply is not simply a matter of maternal effort or feeding frequency; underlying maternal physiology and pregnancy-related factors can also influence lactation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Historically, researchers have used a threshold of approximately 600 mL of expressed milk over a 24-hour period as an indicator of low milk production. This is equivalent to approximately 20 ounces per day. The 2025 study proposed a higher data-derived threshold of approximately 708 mL per 24 hours, or about 23\u201324 ounces per day, at which concerns about inadequate milk production became more apparent within the study population. This represents an important shift in how researchers may conceptualize low milk supply.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, these numbers should not be interpreted as a universal cutoff for breastfeeding success. Milk volume alone does not determine whether an infant is receiving enough milk. Direct breastfeeding makes precise measurement of intake difficult, and factors such as effective milk transfer, feeding frequency, infant weight gain, diaper output, supplementation, and maternal and infant health must be considered together. A mother producing less than 708 mL per day may still be meeting her infant\u2019s needs, particularly when the infant is growing appropriately and transferring milk effectively.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The significance of these findings is that they move the conversation about low milk supply beyond maternal perception and toward a more objective understanding of true insufficient milk production and the factors that may contribute to it. Identifying maternal risk factors earlier may allow healthcare providers and lactation professionals to provide targeted support before concerns about milk supply become barriers to continued breastfeeding.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Perceived Low Milk Supply<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Perceived low milk supply, on the other hand, is a common concern among mothers who are early in their breastfeeding or parenting journey. Many parents may not yet be familiar with the normal behaviors and cues that indicate effective breastfeeding and adequate infant intake. As a result, normal variations in infant feeding behavior or changes in the mother\u2019s breasts can sometimes be misinterpreted as signs of insufficient milk production.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Common concerns include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Baby wants to nurse frequently.<\/strong> Frequent breastfeeding can lead parents to believe that their baby is still hungry or is not transferring enough milk. However, newborns commonly breastfeed 8\u201312 times or more per 24 hours, and periods of increased feeding are normal.<\/li>\n\n\n\n<li><strong>Breasts feel softer after the first few weeks.<\/strong> Many mothers expect their breasts to remain firm, full, or tight as their milk supply increases. As lactation becomes established, however, the breasts often become softer as milk production begins to regulate according to the infant\u2019s needs. Softer breasts do not necessarily indicate a decrease in milk supply.<\/li>\n\n\n\n<li><strong>Pumping output seems low.<\/strong> The amount of milk obtained with a breast pump does not necessarily reflect a mother\u2019s total milk production or the amount her infant can transfer directly at the breast. Pumping technique, pump fit, timing, stress, and how recently the baby was fed can all influence expressed milk volume.<\/li>\n\n\n\n<li><strong>Baby is cluster feeding.<\/strong> Cluster feeding refers to periods when an infant wants to breastfeed repeatedly over a short period of time. This can occur during normal developmental periods and growth spurts and may also provide comfort and regulation. Cluster feeding alone is not evidence of an inadequate milk supply.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These behaviors are often normal parts of breastfeeding and do not, by themselves, indicate low milk supply. Instead of relying solely on how frequently a baby nurses, how the breasts feel, or how much milk is expressed during pumping, parents can look for more reliable indicators of adequate intake, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>appropriate infant weight gain<\/li>\n\n\n\n<li>adequate wet and soiled diapers<\/li>\n\n\n\n<li>audible swallowing during feeds<\/li>\n\n\n\n<li>effective milk transfer<\/li>\n\n\n\n<li>and a baby who appears satisfied after many feedings.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">When concerns persist, evaluation by a pediatric healthcare provider or lactation professional can help distinguish perceived low milk supply from true insufficient milk production.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Signs That Baby May Not Be Getting Enough Milk<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Infant Signs<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">There are several key indicators that can help parents and healthcare providers assess whether a baby is feeding effectively and receiving adequate breast milk. While no single sign can determine milk intake on its own, infant weight patterns, diaper output, swallowing during feeds, hydration, and overall feeding behavior can provide valuable information about breastfeeding effectiveness.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Infant weight gain and weight loss<\/strong><ul><li>Some weight loss after birth is expected as newborns adjust to life outside the womb. However, the degree of weight loss and the infant\u2019s subsequent weight trajectory are important indicators of adequate intake. Many healthy newborns lose approximately 5\u201310% of their birth weight during the first several days after delivery and typically begin regaining weight once mature milk production increases. Most infants are expected to return to their birth weight by approximately 10\u201314 days of age, although individual circumstances can vary.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Weight loss approaching or exceeding 10%, failure to begin gaining weight, or failure to regain birth weight within the expected timeframe should prompt further evaluation of feeding effectiveness, milk transfer, and potential medical causes. This should be mentioned to a baby&#8217;s pediatrician so that appropriate referrals to professionals, such as an International Board Certified Lactation Consultant (IBCLC) or a gastroenterologist, can be made for further evaluation.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Wet diaper output<\/strong>\n<ul class=\"wp-block-list\">\n<li>Urine output generally increases as milk intake increases during the first several days of life. A general pattern to expect is:<ul><li>Day 1: At least 1 wet diaper<\/li><\/ul><ul><li>Day 2: At least 2 wet diapers<\/li><\/ul><ul><li>Day 3: At least 3 wet diapers<\/li><\/ul><ul><li>Day 4: Approximately 4\u20135 wet diapers<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Day 5 and beyond: Approximately 6 or more wet diapers per day<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Stool patterns<\/strong>\n<ul class=\"wp-block-list\">\n<li>Newborn stool also changes as milk intake increases:<ul><li>Days 1\u20132: Sticky, dark, tar-like stools called meconium<\/li><\/ul><ul><li>Days 3\u20134: Transitional stools that become softer and change from dark green toward greenish-brown or yellow<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Around day 5 and beyond: Stools generally become yellow, looser, and seedy. Breastfed infants may have several stools per day, particularly during the early weeks.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Persistent or worsening jaundice<\/strong><ul><li>Jaundice causes a yellowing of the skin and eyes due to elevated levels of bilirubin, a substance produced when red blood cells are broken down. Newborn jaundice is common, and the liver becomes increasingly effective at processing and eliminating bilirubin as the baby matures.<ul><li>Bilirubin is a waste product that forms as the body breaks down old red blood cells. This can build up in a newborn, as their liver is still maturing and not yet able to remove waste from their system.<\/li><\/ul><\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>However, inadequate milk intake can contribute to or worsen jaundice, particularly when insufficient milk transfer leads to fewer bowel movements and reduced bilirubin elimination. Effective breastfeeding and adequate milk intake can therefore play an important role in preventing or managing feeding-related jaundice. Persistent, worsening, or early-onset jaundice should always be evaluated by the infant&#8217;s healthcare provider.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Sleepiness during feeds<\/strong>\n<ul class=\"wp-block-list\">\n<li>Newborns naturally sleep frequently, but excessive sleepiness during breastfeeding can make it difficult for a baby to feed effectively. A baby who consistently falls asleep shortly after beginning a feeding, rarely demonstrates active sucking and swallowing, or is difficult to wake for feeds, may need further assessment. Any concerns should be addressed with the infant\u2019s healthcare provider first. From there, a pediatrician can make appropriate referrals to supportive people such as gastroenterologists, IBCLCs or feeding therapists.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Difficulty maintaining a latch<\/strong><ul><li>An effective latch allows the infant to take in a substantial portion of the areola and breast tissue rather than simply grasping the nipple. A shallow latch, in which the baby primarily takes the nipple into the mouth, can cause maternal nipple pain and may interfere with effective milk transfer.Parents may notice signs of effective feeding when the baby demonstrates a deep latch. To encourage a deep latch, position the baby:<ul><li>Nose-to-nipple and tummy-to-tummy.This will encourage the baby to open their mouth wide before bringing them to the breast.The infant should take in not only the nipple but also a good portion of the surrounding areola.Once latched, the baby&#8217;s lips should be flanged outward, sometimes described as \u201cduck lips,\u201d rather than tucked inward.<\/li><\/ul><\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Effective feeding is typically characterized by rhythmic sucking, periodic pauses to swallow, and a deep latch throughout the feeding. Parents may also hear or see the baby swallowing, which is a particularly helpful sign that milk is being transferred. A deep, comfortable latch, combined with active sucking and swallowing, can reassure you that the baby is effectively removing milk from the breast.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Signs of dehydration<\/strong>\n<ul class=\"wp-block-list\">\n<li>Inadequate milk intake can contribute to dehydration in newborns and young infants. Because babies have small fluid reserves, recognizing potential signs of dehydration and seeking timely support and evaluation is important. Potential warning signs include: \n<ul class=\"wp-block-list\">\n<li>Fewer wet diapers than expected for the baby&#8217;s age (see adequate ouput numbers above)<\/li>\n\n\n\n<li>Very concentrated or dark urine<\/li>\n\n\n\n<li>Dry mouth or lips<\/li>\n\n\n\n<li>Lack of tears when crying<\/li>\n\n\n\n<li>Excessive sleepiness or difficulty waking<\/li>\n\n\n\n<li>A sunken soft spot on the top of the head (fontanelle)<\/li>\n\n\n\n<li>Poor feeding or difficulty maintaining feeds<\/li>\n\n\n\n<li>A weak suck or decreased interest in feeding<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Maternal Signs<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While changes in breast fullness and milk production\/expression can vary considerably amongst mothers, certain maternal signs may warrant additional assessment of milk production, milk removal, or breastfeeding technique. These signs do not necessarily indicate or confirm that low milk supply is a culprit to breastfeeding challenges, but they can be important pieces of a greater picture that should be evaluated and considered by a qualified, licensed breastfeeding expert, such as an IBCLC, with considerations from the mother and infants&#8217; healthcare providers as needed. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Delayed onset of mature milk<\/strong>\n<ul class=\"wp-block-list\">\n<li>Milk volume typically begins to increase substantially around 2-5 days after birth, as mom and baby establish a rhythm of latching and find comfort in breastfeeding. A delay in milk production, or a noticeable delay in the expected increase in production, could warrant evaluation by lactation support, particularly when infant weight gain is poor or absent, and diaper output is inadequate.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Little breast fullness after birth<\/strong>\n<ul class=\"wp-block-list\">\n<li>Some mothers notice little changes in their breasts as milk production increases, while breast fullness itself is not a reliable indicator of milk output and supply. Minimal changes in the breasts, combined with other maternal or infant factors, could warrant further evaluation or assessment.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Minimal milk expressed after effective pumping<\/strong>\n<ul class=\"wp-block-list\">\n<li>Evidence shows that babies are more effective at removing milk from the breast than pumping alone. However, for some mothers, pumping may be a necessary tool to stimulate milk production or increase their supply if their infant is unable to suckle at the breast. However, if latching the baby to the breast and expressing milk with a pump do not show an increase in breastmilk output, it may be beneficial to evaluate pumping tools, such as the pump flange size, suction level, or pumping time. It is important to note that pumping output alone does not determine a mother&#8217;s total milk supply, especially if combined with active breastfeeding.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Ongoing breast pain or nipple trauma<\/strong>\n<ul class=\"wp-block-list\">\n<li>Persistent nipple pain, cracking, bleeding, or other breast discomfort can be associated with an ineffective or shallow latch, poor positioning, or other breastfeeding challenges. Ongoing pain may interfere with effective milk removal, a mother\u2019s confidence in her ability to breastfeed, and can contribute to stress, as well as early weaning. It is important to note that breastfeeding should not hurt and should not be just tolerated by a mother. It is a beautiful expression of care for one&#8217;s baby, one that should be comfortable and free of distress. If pain, nipple trauma, or overwhelming feelings around breastfeeding are at the forefront of a mother\u2019s mind, she must seek support.\n<ul class=\"wp-block-list\">\n<li>Support can come from:<ul><li>Certified Lactation Counselors (CLC)<ul><li>You can find a CLC near you by visiting the <a href=\"https:\/\/portal.alpp.org\/search\/\">Academy of Lactation Policy and Practice\u2019s website.<\/a><\/li><\/ul><\/li><\/ul><ul><li>International Board-Certified Lactation Consultant (IBCLC)<ul><li>You can find an IBCLC near you by visiting the <a href=\"https:\/\/portal.ilca.org\/i4a\/memberDirectory\/index.cfm?directory_id=19&amp;pageID=4356\">International Lactation Consultant Association<\/a><\/li><\/ul><\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Support Groups:<ul><li><a href=\"https:\/\/llli.org\/\">La Leche League International<\/a><\/li><\/ul><ul><li><a href=\"https:\/\/www.scbreastfeeds.org\/parents\">South Carolina Breastfeeding Coalition<\/a><\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/postpartum.net\/get-help\/psi-online-support-meetings\/\">Postpartum Support International<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Low milk supply is a complex part of a mom and baby\u2019s breastfeeding journey. While true, insufficient milk production can occur and may be influenced by maternal, infant, hormonal, metabolic, or other medical factors, it is important to distinguish between perceived low milk supply and true low milk supply. Many of the concerns that cause mothers to question their milk supply include frequent nursing, cluster feeding, softer breasts, and low pumping outputs. These are often part of the normal rhythm of breastfeeding during periods when your baby is adjusting to life outside the womb and getting acclimated to feeding, either by latching or by bottle. They do not necessarily indicate that a baby is not getting sufficient nutrition or that the baby is not adequately transferring milk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the same time, parents should be aware of the need for additional support. Infant weight gain or loss, wet and dirty diaper output, effective milk transfer, audible swallowing during feeds, hydration, and overall feeding behaviors provide licensed lactation support professionals with invaluable information when evaluating whether a baby is receiving adequate milk. Maternal signs may include a delay in milk production, persistent nipple pain\/trauma, and difficulty increasing milk output despite effective milk removal strategies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most importantly, breastfeeding mothers should not align their breastfeeding challenges as a reflection of their commitment, efforts, or ability to provide for their babies. Lactation is a biological process influenced by many factors, and some mothers may require additional support to establish or maintain their milk supply. Early identification of potential issues and prompt expression of concerns can help families and supportive persons understand what is happening and how to address potentially modifiable barriers. This can help families make informed decisions about infant feeding.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Every breastfeeding journey is unique to the mother and baby. The goal should not be to measure success by ounces alone, but to ensure that baby is fed, growing, hydrated, and thriving while the mother also feels supported, confident, empowered, and cared for throughout the process. When parents have accurate information and access to compassionate, evidence-based care and support, they are better equipped to navigate concerns about milk supply with confidence rather than fear.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Join us for Ask a CLC<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ask a CLC is a supportive program that connects parents with certified lactation counselors for guidance, education, and resources to address infant-feeding concerns. Ask a CLC is hosted on the last Thursday of each month. <a href=\"https:\/\/www.eventbrite.com\/e\/ask-a-clc-expert-breastfeeding-support-tickets-1979909968012\">Register to join Ask a CLC here<\/a>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cleveland Clinic. (2021). <em>Lactation. <\/em>https:\/\/my.clevelandclinic.org\/health\/body\/22201-lactation<\/li>\n\n\n\n<li>Jin, X., Lai, C., Perrella, S., Gridneva, Z., McEachran, J., Hassan, G., Taylor, N., &amp; Geddes, D. (2025). Defining Low Milk Supply: A Data-Driven Diagnostic Framework and Risk Factor Analysis for Breastfeeding Women. <em>Nutrients<\/em>, <em>17<\/em>(22), 3524. https:\/\/doi.org\/10.3390\/nu17223524<\/li>\n\n\n\n<li>La Leche League Internationa, USA. (2022). <em>Low milk supply<\/em>. https:\/\/lllusa.org\/low-milk-supply\/<\/li>\n\n\n\n<li>Office on Womens Health. (2025). <em>Making breastmilk. <\/em>https:\/\/womenshealth.gov\/breastfeeding\/learning-breastfeed\/making-breastmilk#10<\/li>\n\n\n\n<li>WIC Breastfeeding Support, &amp; United States Department of Agriculture (USDA). <em>How much milk your baby needs.<\/em> https:\/\/wicbreastfeeding.fns.usda.gov\/how-much-milk-your-baby-needs<\/li>\n\n\n\n<li>WIC Breastfeeding Support, &amp; United States Department of Agriculture (USDA). <em>Low milk supply.<\/em> https:\/\/wicbreastfeeding.fns.usda.gov\/low-milk-supply<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Julianna Lyle, Rural Health and Nutrition Extension Agent, Anderson &amp; Abbeville Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition <\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition <\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Introduction Early in the journey of parenthood, many breastfeeding parents worry that they are not making enough milk to nourish their baby. While concerns about low milk supply are not uncommon, true low milk supply itself is much less common than perceived low milk supply. Many normal newborn feeding behaviors, such as frequent nursing, cluster [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":567,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105522,105123],"tags":[105243,105517,105127,105155,105010,105092,105515,105128,105516,105009],"coauthors":[105057,105535],"class_list":["post-560","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-infant-child-health","category-maternal","tag-ask-a-clc","tag-breast-milk","tag-breastfeeding","tag-breastmilk","tag-health","tag-julianna-lyle","tag-low-milk-supply","tag-maternal-health","tag-milk-supply","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Wesley-Bottle-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/560","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=560"}],"version-history":[{"count":2,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/560\/revisions"}],"predecessor-version":[{"id":575,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/560\/revisions\/575"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/567"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=560"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":546,"date":"2026-09-01T19:17:11","date_gmt":"2026-09-01T19:17:11","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=546"},"modified":"2026-10-12T22:49:23","modified_gmt":"2026-10-12T22:49:23","slug":"fitness-fact-or-fiction-debunking-common-exercise-myths","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/fitness-fact-or-fiction-debunking-common-exercise-myths\/","title":{"rendered":"Fitness Fact or Fiction: Debunking Common Exercise Myths"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Outdoor-walk-in-seneca-768x1024.jpeg\" alt=\"women walking on a clay trail\" class=\"wp-image-549\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Outdoor-walk-in-seneca-768x1024.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Outdoor-walk-in-seneca-225x300.jpeg 225w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Outdoor-walk-in-seneca-1152x1536.jpeg 1152w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Outdoor-walk-in-seneca-1536x2048.jpeg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Outdoor-walk-in-seneca-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><figcaption class=\"wp-element-caption\">Walking is a simple, accessible form of physical activity that supports an active lifestyle at any age. Image Credit: RHN Team Picture Bank<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">One of the biggest barriers to starting a fitness journey is a lack of knowledge about what to do to see meaningful results and get the most out of a physical activity plan. Unfortunately, the abundance of fitness myths only adds to this challenge, making it increasingly difficult to sort through the overwhelming amount of misinformation available online. Understanding the science behind physical activity and its effect on our bodies can better help someone who is contemplating getting started with physical activity understand what they need to do and help them stay motivated to continue with a consistent routine for life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">It is possible to target fat loss: Fiction<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">It is possible to target muscle growth: Fact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Headlines often promise exercises that will \u201cburn belly fat\u201d or \u201close arm flab,\u201d which can sound very appealing. However, spot reduction, or the idea that fat can be lost from a specific area by exercising that body part, has not been proven to be effective. Studies have shown that performing specific exercises targeting one area of the body does not result in a loss of fat mass from that area. The body will pull from available fat stores anywhere when it needs it, not just the area being worked. For instance, doing sit ups will not guarantee a loss of belly fat, doing triceps extensions will not guarantee a loss of arm fat, and so on. This misconception also undermines the role and effect diet plays on our bodies and how much body fat we have.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What can be controlled is what part of the body is targeted to grow and define its muscle mass. Doing sit ups will build the muscles in the core making it stronger, and doing triceps extensions will build the triceps muscles. Having more developed muscles will help make the body part look more \u201ctoned\u201d but fat loss takes time, so it may be a while before the muscle definition shows through.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">You should only strength train if you want to look big and bulky: Fiction<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">You should strength train if you want to make activities of daily life easier: Fact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Strength training has so many numerous benefits to our overall health and wellbeing that the aesthetic aspect of it pales in comparison to the other benefits. Our muscles are used every day to perform activities of daily living. With stronger muscles, these activities become easier and easier to perform and can help us continue to perform them as we age. Losing muscle mass is a natural part of aging, but with consistent strength training, the rate at which muscle mass is lost can be slowed, therefore helping reduce the risk of osteoporosis and sarcopenia and increase of likelihood of remaining functionally independent even in old age.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In essence, strength training is more about improving our body\u2019s ability to function with ease and less about looks. Consistency with strength training will have positive benefits for your aesthetic but it will not make you look like a body builder without additional factors, such as performance enhancing drugs. There are so many additional factors that determine how much muscle mass you will gain such as genetics, diet, hormones like testosterone, and age, that worrying about how you will look after strength training is an almost irrational fear.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">I need to have access to a gym and fitness equipment in order to exercise: Fiction<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">I can work out anywhere with or without equipment: Fact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The beauty of being physically active is that you can be active from any location with a little bit of planning. Physical activity includes all movement of our bodies and there are countless activities that can be done at home with no equipment. Walking is always an option whether that is walking around the house, walking the dog outside, or marching in place from a seated position to help make the activity more accommodating. For strength, working against the weight of our own bodies for resistance to help us grow stronger is a convenient option. Think of body weight activities like push-ups, planks, squats. Simply going through the motion slowly and in a controlled manner will activate the same muscles with or without external weights.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The more you train, the more results you will see: Fiction<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Rest and recovery are essential for building a well-rounded physical activity routine: Fact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The concept of diminishing returns applies to physical activity and to getting the most out of a routine. During recovery, muscles repair and grow, which is what makes them stronger over time. Without adequate rest, the body can only repair muscle tissue to its previous level, preventing strength gains and limiting the benefits of activity. Additionally, overtraining increases the risk of injury, as fatigue makes it harder to maintain proper form and control during exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes less is more when it comes to physical activity. Aim to give around 80-100% effort in your activities. If you notice you are not able to do that towards the end of your workout, you may need to cut back on some of the activities or the time you are doing them. Planning to incorporate a rest day during your week or an \u201cactive\u201d rest day, where you focus on unstructured movement or active hobbies, can be essential for allowing the body to recover and also preventing burnout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Only cardio can help with weight loss: Fiction<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Physical activity is one component of weight loss: Fact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">All types of physical activity will help with weight loss goals. Essentially, to lose weight, you must burn more calories than you consume, and physical activity can help us burn more calories. However, it must be understood that when starting your strength training journey that muscle tissue weighs more than fat tissue, so you may see the number on the scale increase at first as you develop more muscle mass. You may still notice other changes in your body such as your clothes fitting loose before you see the number on the scale decrease. This is because your body is changing shape as it develops more muscle. Another wonderful benefit of increasing your muscle mass is that it can raise your metabolism. Repairing and rebuilding muscle tissue after a strength training workout takes a couple days all the while your body is working hard and burning calories to do so.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Weight loss takes time. You will not see visible changes right away with any fitness routine. The consistency of your program is what will lead to aesthetic changes down the road. Finally, keep in mind that physical activity is only one component of weight loss. Diet, stress levels, hormones, medications, and genetics all play a role in how easily someone is able to lose weight.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">If I don\u2019t feel sore after a workout, I did not work hard enough: Fiction<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Soreness is not a good indicator of intensity level: Fact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Soreness should never be used as an indicator of intensity. To understand why, we need to understand what causes us to feel sore. Our muscles will feel sore usually after we try something new or work them in a way they have never been worked before. This means if you are exercising for the first time, it is more likely you will feel sore after doing activity at any intensity level even a low one, because your muscles and body are not accustomed to this type of movement. As you work to develop a consistent routine, your body adapts and you will likely not feel sore any longer even if you are upping the intensity of your workout. Your body and muscles are accustomed to the movement. Soreness is also a delayed sensation that you may not feel or notice until a day to two days after your workout. This will not help you in the moment gage the intensity of your exercises.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instead, try using the talk test to gage the intensity of your activity. If you are able to talk but not sing during an exercise this would be considered a moderate intensity. If you are able to sing, then this would be considered a low intensity, and if you are not able to talk nor sing, this would be considered a high intensity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Balance training is only for older adults: Fiction<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Balance is important for any one regardless of age: Fact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Balance is something the body relies on every day, often without conscious awareness. Training balance can make activities of daily living easier and safer, while also helping reduce the risk of falls as we age. Although older adults, who face a higher risk of falling, can benefit greatly from balance training, improving balance is valuable at any age. Incorporating balance exercises can serve as a preventative strategy to maintain mobility, coordination, and confidence over time. Simple daily tasks such as getting in and out of the shower, putting on shoes, or turning quickly all require balance, making it a foundational skill that supports independence and quality of life throughout the lifespan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">If I do my structured activity, I don\u2019t need to do anything else to be active: Fiction<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Living an active life has numerous health benefits: Fact<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">We should always be striving to live an active life. Not just planning our structured workout sessions but incorporating more movement into our daily lives and avoiding prolonged periods of sedentary behavior. Try to incorporate more active hobbies into your lifestyle like gardening, pickleball, walking your dog, playing with your grandkids. We want to break up sitting sessions every so often. Rest is essential and it is needed to help your body recover, but we need to find a balance between sedentary rest and active rest, that will help us get the most health benefits for life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Understanding the science behind physical activity can help cut through common fitness myths and make exercise feel more approachable, effective, and sustainable. To help determine if fitness related information you see online is valid and credible, check the authors credentials and look for sources written by certified fitness professionals. When combined with patience, realistic expectations, and attention to recovery and overall lifestyle factors such as nutrition and stress, physical activity becomes a powerful tool for improving health, maintaining independence, and enhancing quality of life at any age.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Programs to Support Your Physical Activity<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Clemson Extension Rural Health and Nutrition Team offers free, evidence-based physical activity programs designed to support participants at every stage of their journey. Whether you want to build a walking routine with <a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/walk-sc.html\">WalkSC<\/a>, create a balanced movement plan through <a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\">MoveSC<\/a>, improve strength and function with <a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/practical-strength.html\">Practical Strength<\/a>, or explore gentle movement through <a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/yoga-for-every-body.html\">Yoga for Every Body<\/a>, these programs provide structured guidance, education, and support from trained fitness and health coaches.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\"><strong>MoveSC<\/strong><\/a>&nbsp;is a free Clemson Extension program available to South Carolina residents that provides 11 weeks of group education and support focused on physical activity and healthy movement habits. Participants learn how to apply the Physical Activity Guidelines for Americans recommendations for cardiovascular, strength, and balance and flexibility training to their everyday lives. The program also provides opportunities to meet with two certified personal trainers who help participants develop a personalized physical activity plan based on their goals, abilities, and lifestyle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Learn more about our physical activity programs and additional resources by visiting our website or contacting the Rural Health and Nutrition Team at <a href=\"mailto:healthextension@clemson.edu\">healthextension@clemson.edu<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For additional information on safe and effective physical activity and nutrition strategies to support movement, review our fact sheets on <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/cardiovascular-training\/\">Cardiovascular Training<\/a>, <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/strength-training\/\">Strength Training<\/a>, and <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/balance-and-flexibility-training\/\">Balance and Flexibility Training<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Heart Association. (2024, July 30). <em>Balance exercise<\/em>. American Heart Association. https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/balance-exercise<\/li>\n\n\n\n<li>Cunningham, S., &amp; Ansorge, R. (2025). <em>Rest and recovery for athletes: Physiological and psychological well-being<\/em>. UCHealth. https:\/\/www.uchealth.org\/today\/rest-and-recovery-for-athletes-physiological-psychological-well-being\/<\/li>\n\n\n\n<li>Kravitz, L. (n.d.). <em>How muscles grow<\/em>. University of New Mexico. https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/musclesgrowLK.html<\/li>\n\n\n\n<li>University of Maryland Medical System. (2023, July 31). <em>Strength training for weight loss: Gaining muscle and losing fat.<\/em> UMMS Health. https:\/\/health.umms.org\/2023\/07\/31\/strength-training-for-weight-loss\/<\/li>\n\n\n\n<li>University of Sydney. (2023, November 7). <em>Spot reduction: Why targeting weight loss to a specific area is a myth<\/em>. https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction&#8211;why-targeting-weight-loss-to-a-specific-area-is-.html<\/li>\n\n\n\n<li>U.S. Department of Health and Human Services. (2018). <em>Physical Activity Guidelines for Americans<\/em> (2nd ed.). https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf<\/li>\n\n\n\n<li>Vincent, K. R., &amp; Vincent, H. K. (2023). <em>Strength training over 60 can help prevent sarcopenia<\/em>. UT Southwestern Medical Center. https:\/\/utswmed.org\/medblog\/age-related-sarcopenia<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Camden Bryan, Rural Health and Nutrition Extension Agent, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the biggest barriers to starting a fitness journey is a lack of knowledge about what to do to see meaningful results and get the most out of a physical activity plan. Unfortunately, the abundance of fitness myths only adds to this challenge, making it increasingly difficult to sort through the overwhelming amount of [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":549,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105058,10352],"tags":[105464,105178,105267,105036,105506,105340,105508,105509,105010,105510,105505,105037,105507,105009,105349],"coauthors":[105057],"class_list":["post-546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-activity","category-wellness","tag-balance-training","tag-camden-bryan","tag-ellie-lane","tag-exercise","tag-fact-vs-fiction","tag-fitness","tag-fitness-facts","tag-fitness-myths","tag-health","tag-move","tag-myth","tag-physical-activity","tag-physical-activity-myth","tag-rural-health-and-nutrition","tag-strength-training"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Outdoor-walk-in-seneca-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/546","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=546"}],"version-history":[{"count":7,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/546\/revisions"}],"predecessor-version":[{"id":576,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/546\/revisions\/576"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/549"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=546"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":554,"date":"2026-09-01T19:04:57","date_gmt":"2026-09-01T19:04:57","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=554"},"modified":"2026-10-12T22:49:44","modified_gmt":"2026-10-12T22:49:44","slug":"yoga-props-modify-your-movements-to-meet-your-needs","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/yoga-props-modify-your-movements-to-meet-your-needs\/","title":{"rendered":"Yoga Props: Modify Your Movements to Meet Your Needs"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Water-bottle-and-exercise-equipment-1024x768.jpeg\" alt=\"A water bottle, yoga block, and pair of dumbbells. \" class=\"wp-image-556\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Water-bottle-and-exercise-equipment-1024x768.jpeg 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Water-bottle-and-exercise-equipment-300x225.jpeg 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Water-bottle-and-exercise-equipment-768x576.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Water-bottle-and-exercise-equipment-1536x1152.jpeg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Water-bottle-and-exercise-equipment-2048x1536.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga blocks bring the floor closer or create space between parts of the body, helping practitioners modify poses for comfort, balance, and support. Image Credit: RHN Team Picture Bank <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga can be adapted to meet different bodies, abilities, experience levels, and goals. Props do not make a pose less effective. They can provide support, improve comfort, and help a person practice a movement with better control. The goal is not to force the body into a particular shape. The goal is to practice safely and consistently.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Background on Yoga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga is an ancient practice rooted in Indian philosophy. Classical yoga includes physical postures, breathing practices, meditation, and ethical and philosophical teachings. In the United States, yoga classes often emphasize a combination of physical postures, breathing, and meditation, although the content varies by teacher and style.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga styles range from gentle practices to physically demanding classes. Some people practice yoga for general wellness, movement, stress management, or mindfulness. Research suggests that yoga may support balance, sleep, mental and emotional well-being, and some aspects of physical function. Research findings vary, however, because yoga programs and participants differ from study to study.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga is generally considered safe for healthy people when practiced properly, but injuries can occur. Sprains and strains are among the most commonly reported injuries. People who are pregnant, older, recovering from an injury, or living with a health condition should ask a health care professional and a qualified yoga instructor how to modify their practice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Meet Your Body Where It Is<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">How a person practices yoga may look different from day to day. Energy, balance, flexibility, pain, stress, and other factors can affect movement. A modification is not a failure; it is a way to make the practice more appropriate for the body at that moment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start with a position that allows comfortable breathing and controlled movement. A wider stance, a chair, a wall, or a prop may make a pose more accessible. If a movement causes sharp, sudden, or worsening pain, stop and choose a different option. Do not use yoga to delay medical care for a health problem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is no single correct shape for every body. A qualified instructor can offer options, but each person is responsible for communicating what feels comfortable and making adjustments as needed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Modifying Movements<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Movements can be modified by changing posture, position, range of motion, speed, or support. For example, a standing movement can be practiced seated in a chair. A pose that requires a wide reach can be practiced with a shorter range of motion. A balance pose can be performed near a wall or with one hand on a sturdy chair.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Breathing should remain steady and comfortable. If a position makes it difficult to breathe normally, come out of the pose or modify it. The purpose of a modification is to help a person participate with control\u2014not to push through pain or hold a position longer than is appropriate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For a tree pose, a person may keep the toes of the lifted foot on the floor, place the foot against the ankle or lower leg, or hold a wall or chair. Do not place the foot directly against the knee joint. These options allow a person to practice balance at a level that matches their current ability.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Props Help Personalize the Experience<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Common yoga props include blocks, straps, blankets, bolsters, walls, chairs, therapy balls, sandbags, and eye pillows. Household items can sometimes be used in place of traditional props, but they should be stable, clean, and safe for the intended use. Never use an unstable stack of books, a rolling chair, or another object that could shift unexpectedly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Yoga Blocks<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Blocks bring the floor closer and can reduce the need to bend or reach as far. In a triangle pose, a block under the lower hand may help a person keep the chest open and the spine in a comfortable position. In a standing balance pose, a block can provide a target for the hand without requiring the person to reach all the way to the floor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If a block is not available, a firm, stable book or another solid object of a similar height may work. Check that the substitute does not slide or collapse.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Yoga Straps<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A strap can extend the reach of the arms and help a person avoid pulling or rounding the shoulders during a stretch. In a seated leg stretch, the strap can be placed around the foot while the person holds the ends and keeps the spine comfortable. A towel or belt may be used as a substitute if it is strong enough and does not stretch or slip.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The strap should support a position, not force a joint farther than it can comfortably move. Avoid wrapping a strap tightly around the neck or another body part.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Therapy Balls<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Small therapy balls may be used for gentle self-massage or to provide feedback about posture and pressure. Use light pressure and avoid rolling directly over the spine, joints, open wounds, areas of swelling, or places with reduced sensation. A therapy ball should not be used to diagnose or treat an injury.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Blankets<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A folded blanket can add padding under the knees, hips, wrists, or head. It can also raise the hips in a seated position or provide support under the pelvis in a modified pigeon pose. Use enough padding to feel supported without creating an unstable surface.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Bolsters and Cushions<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A bolster or firm cushion can support the torso, hips, knees, or back during restorative poses. Folded towels or firm couch cushions may work as substitutes. Place the support where it allows the body to relax without forcing a joint into an uncomfortable angle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Wall<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A wall can provide support during standing poses and balance practice. Stand close enough to reach the wall without leaning heavily into it. A wall may be especially useful when practicing a modified tree pose, standing leg lift, or transition between standing positions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Chair<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A sturdy, non-rolling chair can make yoga more accessible. It may be used for seated poses, supported standing poses, or balance practice. During a modified tree pose, hold the chair with one or both hands while keeping the standing foot grounded. Make sure the chair is on a level surface before beginning.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sandbags<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sandbags can provide gentle grounding in some restorative poses. Because they add weight, they should be used cautiously and only where the person can remove them easily. Do not place a sandbag on the neck, face, chest, abdomen, or any area where it affects breathing or causes discomfort. A sandbag is not necessary for an effective yoga practice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Eye Pillows<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">An eye pillow may block light and provide a comfortable sensory cue during rest. It should be light enough to remove easily and should never interfere with breathing. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise or Medicine Balls<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise balls and medicine balls are different types of equipment. A large stability ball may provide an unstable surface, while a medicine ball adds external weight. Neither is required for yoga, and both require careful setup. Use the appropriate size and weight, begin with simple movements, and keep the ball on a non-slip surface. Avoid using a medicine ball for a balance pose until the movement can be performed safely without it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ways to Get Started Integrating Props<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Begin with movements you can perform comfortably and safely. A short practice can include breathing, gentle range-of-motion exercises, a supported standing pose, and a few minutes of rest. Increase the length or difficulty gradually as your body adapts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When choosing a class or video, look for an instructor who explains modifications and encourages participants to work within their own abilities. If you have a health condition, injury, or other concern, ask a qualified health professional or instructor about appropriate options before beginning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep track of which props and modifications make movement more comfortable. Over time, this can help you develop a practice that is realistic, enjoyable, and sustainable.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga does not require perfect flexibility, expensive equipment, or a specific body type. Props and modifications can make movements more comfortable and help people participate at an appropriate level. Focus on steady breathing, controlled movement, and options that fit your body today. When in doubt, ask a qualified professional for guidance and stop any movement that causes sharp or worsening pain.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Programs to Support Your Physical Activity<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Clemson Extension Rural Health and Nutrition Team offers free, evidence-based physical activity programs designed to support participants at every stage of their journey. Whether you want to build a walking routine with&nbsp;<a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/walk-sc.html\">WalkSC<\/a>, create a balanced movement plan through&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\">MoveSC<\/a>, improve strength and function with&nbsp;<a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/practical-strength.html\">Practical Strength<\/a>, or explore gentle movement through&nbsp;<a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/yoga-for-every-body.html\">Yoga for Every Body<\/a>, these programs provide structured guidance, education, and support from trained fitness and health coaches.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\">MoveSC<\/a>&nbsp;is a free Clemson Extension program available to South Carolina residents that provides 11 weeks of group education and support focused on physical activity and healthy movement habits. Participants learn how to apply the Physical Activity Guidelines for Americans recommendations for cardiovascular, strength, and balance and flexibility training to their everyday lives. The program also provides opportunities to meet with two certified personal trainers who help participants develop a personalized physical activity plan based on their goals, abilities, and lifestyle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Learn more about our physical activity programs and additional resources by visiting our website or contacting the Rural Health and Nutrition Team at&nbsp;<a href=\"mailto:healthextension@clemson.edu\">healthextension@clemson.edu<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For additional information on safe and effective physical activity and nutrition strategies to support movement, review our fact sheets on&nbsp;<a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/cardiovascular-training\/\">Cardiovascular Training<\/a>, <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/strength-training\/\">Strength Training<\/a>, and <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/balance-and-flexibility-training\/\">Balance and Flexibility Training<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Council on Exercise. (2018). <em>How to use blocks to enhance your yoga poses.<\/em>https:\/\/www.acefitness.org\/resources\/everyone\/blog\/7094\/how-to-use-blocks-to-enhance-your-yoga-poses\/?srsltid=AfmBOoqAosOjKIuKPVnKVMLy-ImnO174IrBibNy2JIYwYsKWX3vB9A0Y<\/li>\n\n\n\n<li>McCrary, M. <em>5 more ways to use props. <\/em>Yoga International. https:\/\/yogainternational.com\/article\/view\/5-new-ways-to-use-props\/?srsltid=AfmBOoqi6-geEpyjUZTFj03W7_0uqcaizoyhnTDkiB86CXm8sOUgbNvW<\/li>\n\n\n\n<li>National Center for Complementary and Integrative Health. <em>Yoga: Effectiveness and safety<\/em>. https:\/\/www.nccih.nih.gov\/health\/yoga-effectiveness-and-safety<\/li>\n\n\n\n<li>National Center for Complementary and Integrative Health. <em>Yoga for pain: What the science says<\/em>. https:\/\/www.nccih.nih.gov\/health\/providers\/digest\/yoga-for-pain-science<\/li>\n\n\n\n<li>Sugarman, L. <em>Rethink your relationship with props: 4 variations to deepen your practice.<\/em> Yoga International. https:\/\/yogainternational.com\/article\/view\/rethink-your-relationship-with-props-4-variations-to-deepen-your-practice\/?srsltid=AfmBOoqZaU3ieCbwXK3xJrWdR5ClUQ61Ezl2wpZG0RCk8bGg12lhWR-j<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jenna Lynes, Graduate Student Intern, Rural Health and Nutrition <\/li>\n\n\n\n<li>Camden Bryan, Rural Health and Nutrition, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition <\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Yoga blocks bring the floor closer or create space between parts of the body, helping practitioners modify poses for comfort, balance, and support. Image Credit: RHN Team Picture Bank Yoga can be adapted to meet different bodies, abilities, experience levels, and goals. Props do not make a pose less effective. They can provide support, improve [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":556,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105527,105058,10352],"tags":[105178,105267,105036,105010,105093,105512,105514,105513,105037,105009,105101,105511],"coauthors":[105057],"class_list":["post-554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-balance-and-flexibility","category-physical-activity","category-wellness","tag-camden-bryan","tag-ellie-lane","tag-exercise","tag-health","tag-jenna-lynes","tag-modify","tag-modify-movement","tag-movement","tag-physical-activity","tag-rural-health-and-nutrition","tag-yoga","tag-yoga-props"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/09\/Water-bottle-and-exercise-equipment-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/554","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=554"}],"version-history":[{"count":5,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/554\/revisions"}],"predecessor-version":[{"id":570,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/554\/revisions\/570"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/556"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=554"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":533,"date":"2026-08-05T11:22:59","date_gmt":"2026-08-05T11:22:59","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=533"},"modified":"2026-10-12T22:50:31","modified_gmt":"2026-10-12T22:50:31","slug":"fast-food-and-diabetes-how-to-make-informed-choices","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/fast-food-and-diabetes-how-to-make-informed-choices\/","title":{"rendered":"Fast Food and Diabetes: How to Make Informed Choices"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"529\" height=\"484\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image-1.png\" alt=\"\" class=\"wp-image-534\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image-1.png 529w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image-1-300x274.png 300w\" sizes=\"auto, (max-width: 529px) 100vw, 529px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">When choosing healthier options at fast-food restaurants, you can enjoy the convenience while continuing to effectively self-manage your blood sugar. Image Credit: Conner Russell<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fast food is convenient, affordable, and often part of a busy lifestyle. However, many fast-food meals are high in refined carbohydrates and added sugars and are served in large portion sizes, which can make managing blood sugar more challenging for people with diabetes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Carbohydrates (carbs) are the body&#8217;s main source of energy. During digestion, carbohydrates are broken down into glucose (sugar), which enters the bloodstream. Insulin (a hormone made by the pancreas) helps move glucose from the blood into the body&#8217;s cells, where it is used for energy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For people living with diabetes, the body either does not make enough insulin or cannot use insulin effectively. As a result, glucose stays in the bloodstream, causing blood sugar levels to rise. Being mindful of the types and amounts of carbohydrates you eat can help you better manage blood sugar levels.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">High-Quality Carbs vs Refined Carbs<strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Not all carbohydrates affect the body the same way. High-quality carbohydrates, which are composed of fiber, vitamins, and minerals, are digested at a slower rate, leading to a gradual increase in blood sugar and greater feeling of fullness. Examples of high-quality carbohydrates include fruits, vegetables, beans, oats, brown rice, and other whole grains.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Refined carbohydrates, on the other hand, have had most of their fiber and nutrients removed during processing, such as when the outer bran and nutrient-rich germ of a grain are removed to create a finer texture and longer shelf life. This causes them to be digested more quickly, which can lead to a faster rise in blood sugar. Refined carbohydrates include white rice, pastries, white bread, sugary cereals, chips, and many fast foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many fast-food meals contain refined carbohydrates, such as white bread, buns, fries, pizza crust, chips, and sugary beverages. This can cause a faster rise in blood sugar, especially when eaten in large portions or paired with sugary drinks. Choosing meals that include whole grains, vegetables, beans, and lean proteins can help stabilize blood sugar levels and keep you feeling satisfied longer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Understanding Carbohydrate Portions<strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Being mindful of the amount of carbohydrates you consume during meals and snacks can help support healthy blood sugar management. Because carbohydrate needs can vary from person to person, talk with your healthcare provider or registered dietitian to determine the amount that is right for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When eating fast food, taking a moment to check the nutrition information before ordering can help you make choices that fit your individual needs. Many restaurants post nutrition facts on their websites, and apps like <a href=\"https:\/\/www.calorieking.com\/us\/en\/\">CalorieKing<\/a> make it easy to compare menu items and see how many carbohydrates, added sugar, and other nutrients are in your meal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Added Sugar<strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There are many foods and beverages that have sugar added to them during processing or preparation. Consuming too many foods and beverages high in added sugar can make managing blood sugar more challenging.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sugar-sweetened beverages, such as regular soda, sweet tea, and lemonade, are some of the largest sources of added sugar in the American diet. Added sugars are also commonly found in many ultra-processed and convenience foods, including desserts, sweetened cereals, sauces, and restaurant meals. Many fast-food menu items contain added sugar through beverages, condiments, sauces, and desserts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing water, unsweetened beverages, or sugar-free options are a great way to reduce the amount of added sugar you are consuming. Sauces, dressings, and other condiments can also be unexpected sources containing added sugar. Reviewing nutrition information before ordering can help you limit the amount of added sugar you consume when eating out.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What to Avoid When Eating Fast Food<strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When ordering fast-food options, there are several items to try to avoid. Fried foods, sugary drinks, and heavy sauces are often high in calories and added sugars, which can leave you feeling sluggish and hungry within hours after consumption.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other aspects of eating out to avoid are the oversized portions. Many fast-food restaurants offer value sizes that are much larger than the recommended portion for a healthy lifestyle. To avoid spikes in blood sugar, try sticking to smaller, single-serving options.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Better Fast-Food Choices<strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The convenience of fast food makes it hard to avoid, especially while traveling or when away from home. One strategy to help manage your blood sugar when eating fast food is to choose grilled proteins instead of fried ones when available. Grilled chicken, fish, or other lean proteins are often lower in calories and saturated fat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing healthier side dishes is another simple strategy to utilize when eating out. Fast food meals are often served with French fries, chips, or even desserts. Consider choosing healthier options like fruit cups, steamed vegetables, or side salads when available to add more fiber, vitamins, and minerals to your meal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can also adjust your carbohydrate portions by choosing a smaller option or enjoying an open-faced sandwich with part of the bun removed. These small changes can help you better manage carbohydrate intake while still enjoying fast food. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Putting Fast-Food Strategies into Practice<strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The examples below demonstrate how these strategies can be applied when ordering from popular restaurants. Menu options, ingredients, portion sizes, and nutrition information may change over time, so review current nutrition information and choose options that best fit your individual needs, preferences, and your healthcare provider&#8217;s recommendations.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mexican Grill-Style Restaurants<strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing a bowl instead of a large tortilla wrap and adding vegetables can increase fiber while helping you be mindful of carbohydrate portions. A burrito bowl with a lettuce base, grilled chicken or steak, fajita vegetables, and tomato salsa is a balanced option when eating at Mexican grill-style restaurants.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sandwich Shops and Delis<strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing a smaller sandwich size with lean protein, such as grilled chicken or turkey, and adding plenty of vegetables can help create a more balanced meal. When available, choose whole-grain bread options and consider lower-sugar condiments such as mustard or vinegar instead of heavier sauces.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Burger Restaurants<strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing grilled or lean protein options when available and pairing your meal with a lower-carbohydrate side, such as fruit or a side salad, can help create a more balanced meal. If ordering a sandwich or burger, consider swapping the bun for a lettuce wrap, choosing smaller portion sizes, and limiting sugary beverages.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Breakfast Restaurants and Coffee Shops<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Carbohydrate heavy foods are staples at breakfast restaurants and coffee shops, but choosing more protein-rich options, such as egg-based breakfast bowls or wraps, can help satisfy hunger more. Pairing your food choice with an unsweetened or sugar-free beverage can help reduce added sugar intake and support healthier blood sugar levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When it comes to eating fast food, we should be mindful of the menu options that we choose, especially when managing diabetes. The best choice is one that fits your personal preferences, nutritional needs, and overall eating habits. Small, consistent changes can make a difference in supporting healthy blood sugar management.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Related Clemson Extension Resources<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/hgic.clemson.edu\/health-extension-for-diabetes\/\">Health Extension for Diabetes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hgic.clemson.edu\/factsheet\/fast-food-take-out-meals\/\">Fast Food &amp; Take-Out Meals<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hgic.clemson.edu\/factsheet\/choose-diabetes-friendly-foods-at-restaurants\/\">Choose Diabetes-Friendly Foods at Restaurants<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hgic.clemson.edu\/factsheet\/nutrition-recommendations-for-diabetes\/\">Nutrition Recommendations for Diabetes<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Diabetes Association. (n.d.) <em>Nutrition and diabetes.<\/em>\u00a0https:\/\/diabetes.org\/food-nutrition<\/li>\n\n\n\n<li>American Diabetes Association. (2026). <em>What is the diabetes plate? <\/em>https:\/\/diabetesfoodhub.org\/blog\/what-diabetes-plate<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (n.d.) <em>Choosing healthy carbs diabetes. <\/em>https:\/\/www.cdc.gov\/diabetes\/healthy-eating\/choosing-healthy-carbs.html<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (n.d.) <em>Healthy eating diabetes. <\/em>https:\/\/www.cdc.gov\/diabetes\/healthy-eating\/index.html <\/li>\n\n\n\n<li>U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). <em>Dietary guidelines for americans, 2020\u20132025<\/em>.\u00a0https:\/\/www.dietaryguidelines.gov\/<\/li>\n\n\n\n<li>U.S. Food and Drug Administration. (n.d.) <em>How to understand and use the nutrition facts label. <\/em>https:\/\/www.fda.gov\/food\/nutrition-facts-label\/how-understand-and-use-nutrition-facts-label<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Shifflete, Rural Health and Nutrition, Chester and York Counties<\/li>\n\n\n\n<li>Elizabeth Josey, Rural Health and Nutrition, Lancaster and Fairfield Counties<\/li>\n\n\n\n<li>Conner Russel, UPIC Intern, Rural Health and Nutrition<\/li>\n\n\n\n<li>Megan Hamby, Student Intern, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>When choosing healthier options at fast-food restaurants, you can enjoy the convenience while continuing to effectively self-manage your blood sugar. Image Credit: Conner Russell Fast food is convenient, affordable, and often part of a busy lifestyle. However, many fast-food meals are high in refined carbohydrates and added sugars and are served in large portion sizes, [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":534,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105518,706,105528,105021],"tags":[105500,105026,105088,105064,105496,105499,105022,105095,105484,105497,105498,105027,105010,105025,105503,105478,105024,105504,105502,105501,105009],"coauthors":[105057],"class_list":["post-533","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chronic-disease","category-diabetes","category-diabetes-friendly-nutrition","category-nutrition","tag-added-sugar","tag-blood-sugar","tag-carbohydrates","tag-chronic-disease","tag-conner-russel","tag-convenience-foods","tag-diabetes","tag-elizabeth-josey","tag-elizabeth-parker-josey","tag-fast-food","tag-fast-food-and-diabetes","tag-hannah-shifflette","tag-health","tag-healthy-eating","tag-healthy-eating-with-diabetes","tag-megan-hamby","tag-nutrition","tag-nutrition-facts-label","tag-portion-size","tag-portions","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image-1-150x150.png","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=533"}],"version-history":[{"count":1,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/533\/revisions"}],"predecessor-version":[{"id":667,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/533\/revisions\/667"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/534"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=533"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":529,"date":"2026-08-04T22:56:19","date_gmt":"2026-08-04T22:56:19","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=529"},"modified":"2026-10-12T22:50:54","modified_gmt":"2026-10-12T22:50:54","slug":"diabetes-superstar-foods","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/diabetes-superstar-foods\/","title":{"rendered":"Diabetes Superstar Foods"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"803\" height=\"693\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image.png\" alt=\"\" class=\"wp-image-530\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image.png 803w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image-300x259.png 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image-768x663.png 768w\" sizes=\"auto, (max-width: 803px) 100vw, 803px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Blueberries, yogurt, and whole grains are diabetes superstar foods that deliver fiber, protein, and antioxidants to support overall health and blood sugar management. Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Managing diabetes is often misunderstood as requiring people to give up their favorite foods or follow complicated meal plans. However, many everyday foods, which can be referred to as &#8220;diabetes superstar foods,&#8221; offer a variety of nutritional benefits that can support blood sugar management and overall health. While there is no official definition of a &#8220;superfood,&#8221; the American Diabetes Association identifies several diabetes superstar foods because they provide important nutrients such as fiber, vitamins, minerals, healthy fats, and protein. These foods are also accessible and easy to incorporate into everyday life, helping to create diabetes-friendly meals that do not feel difficult or overwhelming to make.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Are Diabetes Superstar Foods?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Diabetes superstar foods are dietary options that provide more nutritional value, including vitamins, minerals, fiber, and healthy fats, for the calories they contain. They also help create balanced meals that support steady energy, heart health, and blood sugar management. Therefore, these foods help individuals with diabetes maintain healthy and important nutritional habits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These foods particularly stand out because they:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Offer high nutritional value without unnecessary calories<\/li>\n\n\n\n<li>Help create balanced meals that keep people full and satisfied after eating<\/li>\n\n\n\n<li>Support heart health<\/li>\n\n\n\n<li>Fit naturally into the Diabetes Plate Method, a simple visual tool for meal planning<\/li>\n\n\n\n<li>Are familiar and affordable, making them easy to include in everyday eating patterns<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Examples of Diabetes Superstar&nbsp;Foods<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Non-Starchy Vegetables<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dark leafy greens such as spinach, kale, and collard greens are rich in vitamins A, C, and K, as well as minerals like iron and calcium.<\/li>\n\n\n\n<li>Other great choices include: \n<ul class=\"wp-block-list\">\n<li>Asparagus<\/li>\n\n\n\n<li>Bell pepper<\/li>\n\n\n\n<li>Broccoli<\/li>\n\n\n\n<li>Brussel sprout<\/li>\n\n\n\n<li>Cabbage<\/li>\n\n\n\n<li>Carrot<\/li>\n\n\n\n<li>Cauliflower<\/li>\n\n\n\n<li>Cucumber<\/li>\n\n\n\n<li>Tomato<\/li>\n\n\n\n<li>Yellow squash<\/li>\n\n\n\n<li>Zucchini<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Non-starchy vegetables are low in calories and carbohydrates, making them ideal for filling half your plate without causing large blood sugar spikes.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For more information about choosing starchy and non-starchy vegetables and how they fit into a diabetes-friendly eating plan, visit the Clemson Extension Rural Health and Nutrition blog, <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/understanding-starchy-and-non-starchy-vegetables-for-diabetes-management\/\">Understanding Starchy and Non-Starchy Vegetables for Diabetes Management<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Lean Proteins and Healthy Fats<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beans, peas, and lentils provide: <ul><li>Protein to help keep you full <\/li><\/ul><ul><li>Fiber to support healthy digestion<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Plant-based protein sources offer additional fiber, which helps slow digestion and reduce rapid blood sugar increases.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Nuts, seeds, and fatty fish such as salmon provide:<ul><li>Protein to help keep you full<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Heart-healthy fats that benefit overall health<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Quality Carbohydrates<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose carbohydrate-rich foods that also provide fiber, vitamins, and minerals, such as:<ul><li>Berries<\/li><\/ul><ul><li>Sweet potatoes<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Whole grains<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>These foods provide steady energy and natural sweetness while supporting balanced blood sugar levels.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Building a Balanced Plate <\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"431\" height=\"361\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/diabetes-superstar-foods-pic-2.jpg\" alt=\"The diabetes plate method includes filling half your plate with non-starchy vegetables, one fourth of your plate with carbohydrates, and one fourth of your plate with protein. \" class=\"wp-image-531\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/diabetes-superstar-foods-pic-2.jpg 431w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/diabetes-superstar-foods-pic-2-300x251.jpg 300w\" sizes=\"auto, (max-width: 431px) 100vw, 431px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The Diabetes Plate Method is a simple way to build balanced meals that support healthy blood sugar management. Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Diabetes Plate Method is one of the easiest ways to create meals that support blood sugar management. It works well in a variety of places, whether at home or in a restaurant, making it a good strategy to help maintain healthy eating goals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The method includes:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Filling half the plate with non-starchy vegetables.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Filling one-quarter of the plate with lean protein such as fish, chicken, tofu, or beans.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Filling the final quarter with quality carbohydrates like whole grains, starchy vegetables, or fruit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This simple structure makes it easier to include diabetes superstar foods without having to measure, track, or overthink meal planning.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">While no single food can prevent or cure diabetes, choosing nutrient-dense foods can help support blood sugar management, heart health, and overall well-being. Including diabetes superstar foods is a practical, affordable, and easy way to add nutritious ingredients to meals people already enjoy. A helpful first step is to include just one diabetes superstar food in meals this week, whether that means adding berries to breakfast, leafy greens to lunch, or salmon to dinner. These small, consistent choices can help build lasting habits that support better health over time.&nbsp;For more information on nutrition recommendations for individuals with diabetes, visit the Clemson Cooperative Extension Home &amp; Garden Information Center article, <a href=\"https:\/\/hgic.clemson.edu\/factsheet\/nutrition-recommendations-for-diabetes\/\">Nutrition Recommendations for Diabetes.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Diabetes Association. (n.d.). <em>Eating well &amp; managing diabetes<\/em>. https:\/\/diabetes.org\/food-nutrition\/eating-healthy<\/li>\n\n\n\n<li>American Diabetes Association. (n.d.). <em>What superstar foods are good for diabetes?<\/em> https:\/\/diabetes.org\/food-nutrition\/food-and-blood-sugar\/diabetes-superstar-foods<\/li>\n\n\n\n<li>Estridge, M. (2026). <em>Understanding starchy and non-starchy vegetables for diabetes management.<\/em> Clemson Extension Rural Health and Nutrition Team Blog. https:\/\/blogs.clemson.edu\/ruralhealth\/understanding-starchy-and-non-starchy-vegetables-for-diabetes-management\/<\/li>\n\n\n\n<li>Lyle, J., Lynes, J., &amp; Lynes, J. (2025). <em>Nutrition recommendations for diabetes<\/em> (HGIC 4406). Clemson Cooperative Extension Home &amp; Garden Information Center. https:\/\/hgic.clemson.edu\/factsheet\/nutrition-recommendations-for-diabetes\/<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Davis, UPIC Intern, Rural Health and Nutrition<\/li>\n\n\n\n<li>Bailee Floyd, Rural Health and Nutrition Agent, Horry and Marion Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a id=\"_msocom_1\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Blueberries, yogurt, and whole grains are diabetes superstar foods that deliver fiber, protein, and antioxidants to support overall health and blood sugar management. Image Credit: RHN Team Picture Bank Managing diabetes is often misunderstood as requiring people to give up their favorite foods or follow complicated meal plans. However, many everyday foods, which can be [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":530,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105518,706,105528,105021],"tags":[105494,105136,105026,105491,105064,105022,105489,105306,105010,105495,105089,105009,105490,105282,105244],"coauthors":[105057],"class_list":["post-529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chronic-disease","category-diabetes","category-diabetes-friendly-nutrition","category-nutrition","tag-antioxidants","tag-bailee-floyd","tag-blood-sugar","tag-blueberries","tag-chronic-disease","tag-diabetes","tag-diabetes-super-foods","tag-hannah-davis","tag-health","tag-healthy-fats","tag-protein","tag-rural-health-and-nutrition","tag-super-foods","tag-vitamins","tag-whole-grains"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/image-150x150.png","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/529","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=529"}],"version-history":[{"count":2,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/529\/revisions"}],"predecessor-version":[{"id":641,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/529\/revisions\/641"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/530"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=529"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":505,"date":"2026-08-04T21:37:40","date_gmt":"2026-08-04T21:37:40","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=505"},"modified":"2026-10-12T22:52:10","modified_gmt":"2026-10-12T22:52:10","slug":"the-science-of-connection-why-relationships-matter-for-your-health","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/the-science-of-connection-why-relationships-matter-for-your-health\/","title":{"rendered":"The Science of Connection: Why Relationships Matter for Your Health"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"470\" height=\"626\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/Social-Connection-pic.jpg\" alt=\"\" class=\"wp-image-511\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/Social-Connection-pic.jpg 470w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/Social-Connection-pic-225x300.jpg 225w\" sizes=\"auto, (max-width: 470px) 100vw, 470px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Walking with others is a simple way to stay active while also building meaningful social connections. Photo Credit: RHN Team Picture Bank<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Human beings are social creatures. Our brains are wired to seek connection not only for enjoyment but also as a means of survival. Research suggests that social connection, which refers to how people relate to and interact with each other, is as important for humans as food and shelter. For early humans, this form of group connection provided protection from predators, increased access to food and other resources<ins>,<\/ins> and supported the division of responsibilities like child rearing, hunting and gathering.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, social connection is just as important to human health and well-being as it was in the past. According to the Centers for Disease Control and Prevention, a strong social connection can reduce a person\u2019s risk of chronic disease and serious illness such as heart disease, stroke, dementia, anxiety, and depression.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On the other hand, social isolation and loneliness, which can be caused by a lack of contact between individuals and others, can have the opposite effect on health, increasing the risk for heart disease, stroke, type 2 diabetes, depression, anxiety, suicide, and self-harm. Social isolation and loneliness have also been linked to increased mental health challenges and cognitive decline in older adults.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strong relationships with our friends, family, coworkers, and communities provide the emotional and physical support needed to live healthier lives. People with strong social networks are more likely to stay up to date with medical appointments and preventive care, have reliable access to food and transportation, receive help when they are sick or need resources, and have someone who notices when something is wrong and encourage them to seek care.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Build Your Social Network<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To build stronger social connections, start small and stay consistent. Remember, a strong social network is not determined by the number of people in your network, but instead by the consistency and quality of the relationships you have.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Start Small<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To strengthen your social connections in your community, start by increasing the frequency of small interactions. Smile at a stranger when out in public or say hello to a neighbor as they walk down the street. These small acts are a great way to build a connection with others.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Prioritize Connection<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Consider making a goal to check in with one other person each day. Whether through text, phone call, or in person conversation, daily interaction with others can help you feel more connected and supported by those around you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Join Structured Groups<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Research shows that group-based programs and community engagement strengthen social connections and improve health outcomes. Joining faith-based organizations, community groups, social clubs, or support groups is a great way to build a positive, consistent social network.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Clemson Extension Rural Health and Nutrition team offers several ongoing opportunities that provide community and support, such as <a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/chronic\/heath-extension-for-diabetes.html\">Health Extension for Diabetes<\/a>, <a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\">MoveSC<\/a>, <a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/yoga-for-every-body.html\">Yoga for Everybody<\/a>, <a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/practical-strength.html\">Practical Strength<\/a>, and <a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/stirring-up-healthy-recipes.html\">Stirring Up Healthy Recipes<\/a>. By joining programs like these, you can increase your chances of success through the support and motivation of other members.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Being socially connected to others is one way to improve our health. Through consistent, meaningful contact with others, we can reduce our risk of chronic disease, increase our lifespan, and improve both our mental and physical well-being.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Centers for Disease Control and Prevention. (n.d.).&nbsp;<em>Social connectedness: About<\/em>.&nbsp;https:\/\/www.cdc.gov\/social-connectedness\/about\/index.html<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (n.d.).&nbsp;<em>Social connectedness: Risk factors<\/em>.&nbsp;https:\/\/www.cdc.gov\/social-connectedness\/risk-factors\/index.html<\/li>\n\n\n\n<li>World Health Organization. (n.d.).&nbsp;<em>Social connection<\/em>.&nbsp;https:\/\/www.who.int\/news-room\/questions-and-answers\/item\/social-connection<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Elizabeth Parker Josey, Rural Health and Nutrition Agent, Lancaster and Fairfield Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition <\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Walking with others is a simple way to stay active while also building meaningful social connections. Photo Credit: RHN Team Picture Bank Human beings are social creatures. Our brains are wired to seek connection not only for enjoyment but also as a means of survival. Research suggests that social connection, which refers to how people [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":511,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105521,105071,105072,10352],"tags":[105064,105481,105095,105484,105010,105483,105009,105482,105488,105425],"coauthors":[105057],"class_list":["post-505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-family-health","category-mental-health-wellbeing","category-stress","category-wellness","tag-chronic-disease","tag-connection","tag-elizabeth-josey","tag-elizabeth-parker-josey","tag-health","tag-relationships","tag-rural-health-and-nutrition","tag-social-connection","tag-social-network","tag-well-being"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/Social-Connection-pic-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=505"}],"version-history":[{"count":1,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/505\/revisions"}],"predecessor-version":[{"id":668,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/505\/revisions\/668"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/511"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=505"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":518,"date":"2026-08-04T21:31:18","date_gmt":"2026-08-04T21:31:18","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=518"},"modified":"2026-10-12T22:52:34","modified_gmt":"2026-10-12T22:52:34","slug":"protein-bars-with-diabetes","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/protein-bars-with-diabetes\/","title":{"rendered":"Protein Bars with Diabetes"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"731\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/protien-bars-pic-1-1024x731.jpg\" alt=\"\" class=\"wp-image-519\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/protien-bars-pic-1-1024x731.jpg 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/protien-bars-pic-1-300x214.jpg 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/protien-bars-pic-1-768x548.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/protien-bars-pic-1.jpg 1433w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">There are many different options for protein bars in the grocery store. It is important to know what to look for within the protein bar to make the best decision for yourself. Image Credit: Anna Brown<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is Diabetes?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Diabetes is a chronic disease that occurs when an individual\u2019s blood glucose (blood sugar) is too high. If an individual has diabetes, their body does not make enough insulin or does not use insulin properly. Insulin is a hormone made by the pancreas that helps glucose (sugar) enter into an individual\u2019s cells, so the glucose can be used for energy within the cell. If the insulin is not working properly, the glucose cannot reach your cells to give energy to complete the body\u2019s daily tasks.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is vital to have sufficient sources of energy in order to give one\u2019s body enough blood glucose. The body must also have insulin in order to allow blood glucose to enter the cells in the body and prevent one\u2019s blood glucose from rising higher and higher. Diabetes friendly snacking relies on foods that combine protein, healthy fats, and fiber. It is important to view the nutrition label to best manage one\u2019s blood glucose levels.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Read the Nutrition Label:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protein bars or other types of foods may be labeled as \u201cdiabetes friendly,\u201d but it is important to read the nutrition label.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Check the serving size first.<\/li>\n\n\n\n<li>The rest of the nutrition label is based on that serving size, so it is important to know how much you are consuming.<\/li>\n\n\n\n<li>Look at the overall nutrition profile.<\/li>\n\n\n\n<li>It is important to check nutrition labels to make sure the bar is a balanced option in all categories. One should pay attention to the sugar, carbohydrates, fiber, protein, and saturated fat contents of the bar.<\/li>\n\n\n\n<li>Look for protein bar options that are lower in carbohydrates and higher in protein.<\/li>\n\n\n\n<li>Pay attention to the total sugar content.<\/li>\n\n\n\n<li>Foods containing natural sugars may also include fiber and other nutrients, which may be healthier compared to added sugars, but they can still affect blood glucose.<\/li>\n\n\n\n<li>Some bars or snacks may be sweetened with sugar substitutes, like Stevia. These sugar substitutes have glycemic indexes of zero or close to zero; that means they have little to no impact on blood glucose levels for most people. The glycemic index (GI) measures how quickly carbohydrate foods raise blood glucose levels after consumption (on a scale of 0 to 100).<\/li>\n\n\n\n<li>However, it is important to be aware that some sugar substitute products may be mixed with high-glycemic additives like maltodextrin or dextrose, which can impact blood glucose levels.<\/li>\n\n\n\n<li>Products with more added sugar are more likely to cause blood glucose spikes, and eating patterns high in added sugar are associated with excess weight gain.<\/li>\n\n\n\n<li>Be aware of the total carbohydrates.<\/li>\n\n\n\n<li>While starch is not considered in the total sugar count, it still enters the bloodstream as glucose, which impacts blood glucose levels.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">What to Look for:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Overall, individuals with diabetes should look for products that have little to no added sugar and a calorie count that fits within individual nutrition goals. Generally, it is beneficial to find bars that have 10 or more grams of protein. For an on-the-go snack, one should stick to options that have 15 to 30 grams of carbohydrates. Based on the nutrition label, protein bars should be seen as a replacement for a snack or possibly meal and not eaten with a meal or snack. However, it is important to not rely on protein bars as replacements for a meal. If an individual consistently needs more protein in their diet or meals, a better option may be to adjust their meals to naturally include more protein rather than relying on a protein bar. Additionally, protein powder may offer a better protein-to-calorie ratio than a protein bar. If someone is consistently not meeting their protein goals, they should consider speaking with a registered dietitian nutritionist to determine the best approach to meet their specific needs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Specific Ingredients to Look for:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There are some ideal ingredients to look for within a protein bar to identify the best options. Healthier protein bars include ingredients like nuts and seeds, whey or plant-based protein like pea protein, whole-food ingredients, and fiber sources. These ingredients can help provide protein, healthy fats, and fiber which support blood glucose management and help promote the feeling of fullness. It is important to watch out for ingredients like corn syrup, rice syrup, maltodextrin, dextrose, and high amounts of added sugars. These can increase the carbohydrate content of the bar and may cause blood glucose levels to rise quicker.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Caution on Sugar Alcohols:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sugar alcohols are becoming more common in low-carbohydrate diets. These sugar alcohols may include erythritol, xylitol, or mannitol. Sugar alcohols are less sweet than sugar, which requires some brands to use more sugar alcohol to reach the same sweetness as regular sugar. However, sugar alcohols have fewer calories per gram, so they are considered a low-calorie sweetener. Even though they have fewer calories, sugar alcohols are a type of carbohydrate that can raise blood glucose. While sugar alcohols may not raise one\u2019s blood sugar too much, it is important to be aware of the impacts of sugar alcohols. Sugar-free does not mean carbohydrate-free; therefore, it is important to read the label to see the carbohydrate content of sugar-free foods.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Individual Glucose Response:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It is important to note that each individual responds differently. Blood glucose responses vary based on the person, medication they are on, activity level, and the ingredients in the bar. Checking blood glucose before and after trying a new protein bar can help determine what bars work best for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing a protein bar that supports stable blood glucose is mainly about understanding your own needs and paying attention to the nutrition label. While general guidelines can help identify better options, every individual\u2019s response to different foods varies. Taking time to monitor how one\u2019s blood glucose reacts to new protein bars can help them make informed decisions. If you are unsure what ingredients and nutritional targets are best for your health, discussing options with a registered dietitian or your healthcare provider can be beneficial. They can help provide personalized guidance that aligns with your specific diabetes management plan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bessesen, D. (2023). <em>What is diabetes? <\/em>National Institute of Diabetes and Digestive and Kidney Diseases. https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/what-is-diabetes<\/li>\n\n\n\n<li>CCS Medical. (2025). <em>Are protein bars a good choice when you are living with diabetes?<\/em>\u00a0https:\/\/ccsmed.com\/education\/are-protein-bars-a-good-choice-when-youre-living-with-diabetes\/<\/li>\n\n\n\n<li>Diabetes Food Hub. (2019). <em>What are sugar alcohols?<\/em> American Diabetes Association. https:\/\/diabetesfoodhub.org\/blog\/what-are-sugar-alcohols<\/li>\n\n\n\n<li>Hartford Healthcare. (2026). <em>Not all protein bars are healthy. Here&#8217;s how to tell. <\/em>https:\/\/hartfordhealthcare.org\/about-us\/news-press\/news-detail?articleId=71815<\/li>\n\n\n\n<li>Fornoville, E. (2025). <em>Best snack bars for diabetics.<\/em> Diabetic Me. https:\/\/diabeticme.org\/diabetes-products\/diet\/the-11-best-snack-bars-for-diabetics\/#t-1611088488281<\/li>\n\n\n\n<li>Saintsing, A. (2026). <em>Best protein bars for people with diabetes.<\/em> DiaTribe. https:\/\/diatribe.org\/diet-and-nutrition\/best-protein-bars-people-diabetes<\/li>\n\n\n\n<li>Wu, Y., Ehlert, B., Metwally, A., et al. (2025). Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology. <em>Nature Medicine, 31<\/em>, 2232\u20132243. https:\/\/doi.org\/10.1038\/s41591-025-03719-2<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anna Brown, Health Science Intern, Rural Health and Nutrition<\/li>\n\n\n\n<li>Danielle McFall, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is Diabetes? Diabetes is a chronic disease that occurs when an individual\u2019s blood glucose (blood sugar) is too high. If an individual has diabetes, their body does not make enough insulin or does not use insulin properly. Insulin is a hormone made by the pancreas that helps glucose (sugar) enter into an individual\u2019s cells, [&hellip;]<\/p>\n","protected":false},"author":4223,"featured_media":519,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105518,706,105528,105021],"tags":[105487,105315,105026,105064,105051,105022,105010,105486,105485,105009],"coauthors":[105006],"class_list":["post-518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chronic-disease","category-diabetes","category-diabetes-friendly-nutrition","category-nutrition","tag-anna-brown","tag-blood-glucose","tag-blood-sugar","tag-chronic-disease","tag-danielle-mcfall","tag-diabetes","tag-health","tag-insulin","tag-protein-bars","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/protien-bars-pic-1-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/4223"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=518"}],"version-history":[{"count":1,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/518\/revisions"}],"predecessor-version":[{"id":669,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/518\/revisions\/669"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/519"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=518"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":503,"date":"2026-08-04T21:01:42","date_gmt":"2026-08-04T21:01:42","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=503"},"modified":"2026-10-12T22:53:04","modified_gmt":"2026-10-12T22:53:04","slug":"hypertension-in-the-lens-of-a-healthcare-disparity","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/hypertension-in-the-lens-of-a-healthcare-disparity\/","title":{"rendered":"Hypertension in the Lens of a Healthcare Disparity"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Approximately 119.9 million Americans have been diagnosed with hypertension, making it one of the most common chronic diseases in the United States. In South Carolina, an estimated 1.5 million people have been medically diagnosed with this condition, which is often asymptomatic and is known as the &#8220;silent killer.&#8221; Hypertension affects nearly half of the adult population and is influenced by factors such as family history, geographic location, access to healthcare, age, and lifestyle. Understanding the risk factors, signs and symptoms, and available treatment options can help individuals manage hypertension, improve their quality of life, and reduce the risk of serious complications such as heart disease, stroke, and kidney disease.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is hypertension?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hypertension is elevated blood pressure in the arteries, both when the heart is pumping and at rest. Blood pressure is measured with a sphygmomanometer and reported in millimeters of mercury (mm Hg). A blood pressure reading is reported as two numbers: the systolic (top) and diastolic (bottom). The systolic reading is the amount of pressure in the arteries while the heart is contracting, and the diastolic reading is the amount of pressure in the arteries while the heart is at rest. Hypertension could affect systolic or diastolic blood pressure.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The Centers for Disease Control and Prevention (CDC) reports blood pressure readings as:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/cdc-stoplight_Hypertension-1024x576.png\" alt=\"\" class=\"wp-image-506\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/cdc-stoplight_Hypertension-1024x576.png 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/cdc-stoplight_Hypertension-300x169.png 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/cdc-stoplight_Hypertension-768x432.png 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/cdc-stoplight_Hypertension.png 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Figure 1: CDC Illustration of blood pressure categories.  Image Credit:  www.CDC.gov<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Signs and Symptom<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chest pains<\/li>\n\n\n\n<li>Shortness of breath<\/li>\n\n\n\n<li>Back pain<\/li>\n\n\n\n<li>Numbness \/weakness<\/li>\n\n\n\n<li>Blurred vision<\/li>\n\n\n\n<li>Slurred speech<\/li>\n\n\n\n<li>Please consider that some individuals do not experience any signs or symptoms<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Complications<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Decrease functioning of arterial walls: atherosclerosis<\/li>\n\n\n\n<li>Increased risk of enlarged heart<\/li>\n\n\n\n<li>Cognitive decline<\/li>\n\n\n\n<li>Preeclampsia<\/li>\n\n\n\n<li>Peripheral Arterial Disease<\/li>\n\n\n\n<li>Increased risk of heart attack, stroke, and other cardiovascular issues such as heart failure<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do healthcare disparities impact the risks of individuals developing hypertension?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Healthcare disparity is a preventable difference in access to healthcare, quality of care, or health outcomes among different populations. Healthcare disparities can significantly increase the risk of developing hypertension, as well as the likelihood that hypertension will go undiagnosed, untreated, or poorly controlled. While disparities do not directly cause high blood pressure, they influence the social, economic, and environmental conditions that contribute to its development and management.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"782\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/AdobeStock_550483386-sphygmomanometer-1024x782.jpeg\" alt=\"\" class=\"wp-image-512\" style=\"width:592px;height:auto\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/AdobeStock_550483386-sphygmomanometer-1024x782.jpeg 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/AdobeStock_550483386-sphygmomanometer-300x229.jpeg 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/AdobeStock_550483386-sphygmomanometer-768x587.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/AdobeStock_550483386-sphygmomanometer-1536x1173.jpeg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/AdobeStock_550483386-sphygmomanometer-2048x1565.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Figure 2: A sphygmomanometer, also known as a blood pressure cuff.  Image Credit:  Adobe Stock<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Some of the primary ways healthcare disparities impact hypertension include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Limited access to healthcare:<\/strong> Individuals without consistent access to primary care, health insurance, or affordable medications are less likely to receive routine blood pressure screenings, early diagnosis, and effective treatment. <a href=\"https:\/\/www.scfreeclinics.org\/clinics\/\">Find Clinics &#8211; SC Free Clinic Association<\/a><\/li>\n\n\n\n<li><strong>Socioeconomic factors:<\/strong> Lower income, unemployment, lower educational attainment, and food insecurity are associated with higher rates of hypertension. These factors can make it difficult to afford healthy foods, medications, or regular medical visits. <a href=\"https:\/\/eig.org\/dci-build\/#\/\">DCI<\/a><\/li>\n\n\n\n<li><strong>Neighborhood and environmental conditions:<\/strong> Communities with limited access to grocery stores, safe places to exercise, and quality housing often experience higher rates of hypertension due to increased stress and fewer opportunities for healthy lifestyles.<\/li>\n\n\n\n<li><strong>Chronic stress:<\/strong> Financial strain, discrimination, job insecurity, and exposure to violence or unsafe living conditions can lead to prolonged stress, which contributes to elevated blood pressure over time. <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/stress-and-the-autonomic-nervous-system\/\">Stress and the Autonomic Nervous System \u2013 Extension Rural Health &amp; Nutrition<\/a><\/li>\n\n\n\n<li><strong>Nutrition and food access:<\/strong> Living in areas with limited access to fresh fruits, vegetables, and other nutritious foods can increase reliance on processed foods that are high in sodium, a major risk factor for hypertension. The American Heart Association suggests no more than 1,500-2,300 mg of sodium per day. <a href=\"https:\/\/agriculture.sc.gov\/find-local\/farmers-markets\/sc-state-farmers-market\/\">SC State Farmers Market | South Carolina Department of Agriculture<\/a><\/li>\n\n\n\n<li><strong>Health education:<\/strong> Individuals who have difficulty understanding health information or navigating the healthcare system may be less likely to recognize hypertension risk factors, follow treatment plans, or make recommended lifestyle changes. <a href=\"https:\/\/www.cdc.gov\/high-blood-pressure\/hcp\/hmp-toolkit\/index.html\">Hypertension Management Program (HMP) Toolkit | High Blood Pressure | CDC<\/a><\/li>\n\n\n\n<li><strong>Systemic inequities:<\/strong> Historical and ongoing inequities in healthcare delivery, quality of care, and social policies have contributed to disproportionately higher rates of hypertension and related complications in some populations.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Hypertension can be self-managed by reducing the risks of stressors through regular engagement in physical and social activities, mental stimulation, and effective resource navigation. Promoting equitable access to healthcare and community resources is essential, particularly for vulnerable populations, to support overall well-being and maintain cognitive health as individuals age.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>Clemson University Rural Health and Nutrition (RHN) Team<\/strong> provides support for individuals managing chronic health conditions such as diabetes and related illnesses. For more information or to learn about upcoming sessions, contact the RHN team at <a href=\"mailto:healthextension@clemson.edu\"><strong>healthextension@clemson.edu<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>CDC. (2025, January 28). <em>About high blood pressure<\/em>. High Blood Pressure. Retrieved July 7, 2026, <a href=\"https:\/\/www.cdc.gov\/high-blood-pressure\/about\/\">https:\/\/www.cdc.gov\/high-blood-pressure\/about\/<\/a><\/li>\n\n\n\n<li>Heart American Association. (2025). <em>Healthy Food Facts: Your Guide to Balanced Eating<\/em>. Retrieved July 7, 2026, from<br><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/healthy-food-facts?gad_source=1&amp;gad_campaignid=17184584296&amp;gbraid=0AAAAAD_LYdhKeIwx7vbI3_xk1Txj1zfnK&amp;gclid=CjwKCAjwx7LSBhB3EiwAjcodxA5i-3sBQe3QC4UDHhAIJXcA3zWNuzbzNfO4U5brsWjSoFW3pkdY5xoCHXkQAvD_BwE\">https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/healthy-food-facts?gad_source=1&amp;gad_campaignid=17184584296&amp;gbraid=0AAAAAD_LYdhKeIwx7vbI3_xk1Txj1zfnK&amp;gclid=CjwKCAjwx7LSBhB3EiwAjcodxA5i-3sBQe3QC4UDHhAIJXcA3zWNuzbzNfO4U5brsWjSoFW3pkdY5xoCHXkQAvD_BwE<\/a><\/li>\n\n\n\n<li>NIH. (2025). <em>DASH eating plan<\/em>. NHLBI, NIH. Retrieved July 7, 2026, <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/dash-eating-plan\">https:\/\/www.nhlbi.nih.gov\/health\/dash-eating-plan<\/a>                                                          <br>\u00a0<br><a id=\"_msocom_1\"><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jevencia Hill, Rural Health and Nutrition Agent, Richland, Lexington, and Kershaw Counties<\/li>\n\n\n\n<li>Justin Foxworth, Rural Health and Nutrition Agent, Dillon and Marlboro Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Approximately 119.9 million Americans have been diagnosed with hypertension, making it one of the most common chronic diseases in the United States. In South Carolina, an estimated 1.5 million people have been medically diagnosed with this condition, which is often asymptomatic and is known as the &#8220;silent killer.&#8221; Hypertension affects nearly half of the adult [&hellip;]<\/p>\n","protected":false},"author":4223,"featured_media":512,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105518,105520,104559],"tags":[105480,105064,105010,105066,105105,105479,105024,105009],"coauthors":[105006],"class_list":["post-503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chronic-disease","category-heart-health","category-hypertension","tag-blood-pressure-cuff","tag-chronic-disease","tag-health","tag-hypertension","tag-jevencia-hill","tag-justin-foxworth","tag-nutrition","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/08\/AdobeStock_550483386-sphygmomanometer-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/503","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/4223"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=503"}],"version-history":[{"count":1,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/503\/revisions"}],"predecessor-version":[{"id":670,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/503\/revisions\/670"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/512"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=503"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}]