Saturday, December 15, 2018

Reversing Prediabetes

November 6, 2015 by  
Filed under Featured

Image of a stop sign that says stop diabetes

An estimated 86 million adults over the age of 20 have prediabetes. Prediabetes is diagnosed when the person has a high blood glucose level, but it is not high enough for a diagnosis of diabetes yet. If left untreated, prediabetes can develop into full blown type 2 diabetes.

There are many lifestyle changes that can be made to avoid developing type 2 diabetes or to better manage blood glucose in people who have already been diagnosed with type 2 diabetes. Here are a few things that might help:

Get more Exercise – Ideally you should get at least 30 minutes of physical activity at least 5 days a week. This will lead not only to a reduction in fat, but also a lower blood glucose level.

Lose Weight – Even a small reduction in weight, just 5-7% has been shown to reduce the likelihood of developing type 2 diabetes by up to 58%. In a person weighing 200 pounds, that is only 10 – 14 pounds.

Eat a Healthy Diet – Try to make your meals as colorful as possible. This will ensure that you are eating a healthy balanced diet. Try to eat at least 5 servings of fruits and vegetables a day.

Eat more Fiber – Fiber is available in a number of foods; whole grains, vegetables, even coconut oil. It will help you feel fuller longer, which will allow you to eat less. It also is an important part of the digestive process.

Get Plenty of Sleep – Not getting enough sleep can make it harder for your body to properly use insulin. This can lead to higher blood glucose levels. It is also much harder to lose weight when you are sleep deprived because your body is more stressed than normal.  

Have an A1C Test Performed Annually – Changing your lifestyle can be hard and frustrating. Check in with your doctor regularly. Being told about the positive changes can be very uplifting and help to keep you on track. If your A1C numbers are not better, you doctor will be able to suggest changes that you can make to avoid developing diabetes.

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