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If you have been told by your doctor that you are pre-diabetic, it is important to take steps to regain your health as soon as possible. You may be wondering what you can do to turn things around and get back on track. Here are 10 ways to get started. Implementing these strategies will help reduce your risk of developing type 2 diabetes, and may even help reverse your diagnosis!
Pre-diabetes is a condition in which your blood sugar (glucose) levels are higher than normal, but not yet high enough to be diagnosed as diabetes. People with pre-diabetes are at an increased risk for developing type 2 diabetes, heart disease, and stroke.
It may be a shock to hear that you are pre-diabetic, and many people think they are on a one-way train headed for diabetes. In fact, you can take action now to reduce your risk and potentially reverse the diagnosis. If you see this as a bit of a wake-up call to get your health back on track, you could even end up being much healthier than before.
Top 10 Ways to Regain Your Health
1. Stay Active
Regular physical activity is one of the best ways to keep your blood sugar levels in check. Aim to get at least 30 minutes of exercise every day, such as walking, biking or swimming. If you are unable to do vigorous exercise, even light activities such as gardening or taking a short walk can help.
2. Eat a Balanced Diet
Eating a balanced diet is key to controlling your blood sugar levels. Focus on eating whole grains, fruits and vegetables, lean proteins, low-fat dairy, and healthy fats. Limit foods high in sugar, such as pastries, candy and soda. Many people find it helpful to find recipes and diet plans online that ensure they have a healthy balance of all the nutrition they need, while largely removing sources of refined sugar and other things that can contribute to diabetes.
3. Cut Down on Trans Fats and Saturated Fats
Trans fats and saturated fats can contribute to the development of type 2 diabetes. Try to avoid processed foods, deep-fried foods, and commercially-prepared baked goods as much as possible. This includes things like cookies, crackers, chips and other snack foods. Instead, replace these things with fresh fruits and vegetables, nuts, seeds and whole grains.
4. Use Supplements
Certain supplements can help reduce your risk of developing type 2 diabetes. Vitamin D, chromium, and omega-3 fatty acids have all been shown to help reduce blood sugar levels and improve insulin sensitivity. Talk to your healthcare provider before taking any supplements to make sure they are appropriate for you. Research even shows that cannabis can help to regulate insulin and blood sugar levels, so this is something else to consider. There is a choice of interesting strains out there, such as the apples and bananas strain.
5. Reduce Stress
Stress can have a significant effect on your blood sugar levels, so it is important to find ways to reduce stress and manage your emotions. Exercise can help reduce stress by releasing endorphins in the brain. Other activities such as yoga and meditation can also help relax the mind and body.
6. Monitor Fasting Blood Sugar Levels
If you’re pre diabetic, it’s crucial to educate yourself about your blood sugar levels, and be proactive about measuring them regularly. It is important to monitor your fasting blood sugar levels (measure first thing in the morning, before you eat or drink anything) to get an accurate reading. If your fasting blood sugar is within the normal range (100-125mg/dl), then you know your lifestyle changes are paying off.
7. Quit Smoking and Drinking
Smoking increases your risk of developing diabetes, as does excessive alcohol consumption. If you do smoke, consider quitting to reduce your risk. And if you drink, be sure to do so in moderation. The American Heart Association recommends no more than two drinks per day for men, and one drink per day for women.
8. Talk to Your Doctor
If you are pre diabetic, it’s important to talk to your doctor about the best course of action for you. Your doctor may be able to provide specific advice and a referral to a dietitian or diabetes educator who can help you make the lifestyle changes needed to reduce your risk. It’s important not to sit back and just see what happens, as type 2 diabetes is a serious condition that can have an incredibly negative impact on your health. Taking these measures to reduce your risk now will benefit you in the long run.
9. Get Enough Sleep
Getting at least seven to eight hours of sleep each night is important for controlling blood sugar levels. Lack of sleep can increase your risk of developing diabetes and make it more difficult to manage the condition if you already have it. So, make sure to practice good sleep hygiene and get enough rest each night.
10. Be Proactive
The best way to reduce your risk of developing type 2 diabetes is to be proactive about your health. Make the necessary lifestyle changes and talk to your healthcare provider about ways to reduce your risk. Being proactive now can help ensure you stay healthy and diabetes-free in the future.
By making simple lifestyle changes, you can get your pre diabetes under control and prevent it from progressing to type 2 diabetes. With the right plan and dedication, you can reduce your risk and stay healthy.