They say, “Sweets Makes Life More Sweeter”. It’s true and you just can’t forget the taste of pies and chocolates from your palate. But excess of anything is bad and same goes for sugars and sweets as well.
In the painful process of reversing prediabetes, it’s necessary for you to stay away from your sweet cravings. Although sugar intake is not always directly related to diabetes, you still must be aware and lower its level in the body because it helps in better management of diabetes and obviously prediabetes.
Today we are going to discuss how to better manage and reverse this phase from developing into life threatening medical conditions.
What is Prediabetes?
In this situation, the body has high blood sugar level but is not too high to be categorized as diabetes. The person is at a very high risk of developing type 2 diabetes when his sugar level is close to the borderline.
You can call this phase as a warning phase before the actual threat begins.
Compared to normal people, patients with prediabetes are 5-15 times more vulnerable to develop type 2 diabetes.
If left untreated, it not only leads to type 2 diabetes but also stroke and heart diseases. So, if you are diagnosed with prediabetes, you are not alone. 1:3 Americans suffer from this condition. That means about 84 million Americans suffer the same woes as you are.
So What Are The Causes?
It doesn’t happen overnight, like one fine morning you wake up and realize you are under threat. It’s not like that. There are many reasons that lead to the development of prediabetes.
If you have family history of diabetes or of gestational diabetes, it’s more likely for you to develop this condition. If your age is 45 above or you are overweight, you are in danger zone.
If you are already suffering from diseases such as hardening of arteries or medical conditions that increases your insulin intolerance you are at risk.
If you take on too much stress or you are a heavy drinker you must know you are more than likely to develop this condition as well. Additionally your risk level rises if you are American-African, Latino or Asian-American.
This condition is very sneaky and sometimes hard to diagnose early. Its symptoms are similar to diabetes but some of us feel the symptoms and other don’t feel at all until it’s too late. Some of the signs and symptoms are:
- Blur vision
- Tingling sensation of extremities
- Frequent urge to pee
- Sudden weight loss
- Feeling hungry more often
Get more signs here. Proper diagnosis is done through blood tests such as glycated hemoglobin test, fasting blood glucose test and oral glucose tolerance test.
Efficient Management = Reversing Prediabetes
Yes, that’s the key. If you are diagnosed with prediabetes don’t worry. It’s not a death sentence for you since it’s a reversible condition. There are a few changes that you must make immediately. I have listed below for you the best and promising ways to keep diabetes at bay.
Say Bye Bye to Sedentary Life
Sedentary lifestyle is the most important factor that push your body to the edge of developing diabetes. It’s so important to try to live an active life.
You should make a habit of doing activities consistently. Although it is very difficult if you have not been active for a while to attempt to do so, it is imperative for your health you take it seriously.
So don’t be lazy and surely do not use any excuses. Start by taking small walks or even visits to friends. Eventually you will see an increase in energy which is good because briskly walking, stretching and even dancing are best for you .
The trick is that physical activity allows your cells to use extra glucose in the blood that would otherwise lead to diabetes. Believe it or not, just thirty minutes of normal physical activity would be enough for you. Check out these Fun Ways to Lose Weight.
Lose Weight and Build Muscle Mass
Tip – Focus should be primarily on losing belly fat. Actually, you should aim to lose about seven percent of your body weight. Another plus point of losing weight is that it helps in reducing diabetes induced inflammation in the body.
You should focus on trying to build and strengthen your muscle mass. The cool thing about it is that it not only makes you look fit but is also very helpful in controlling prediabetes.
It’s possible because calories burning ability of muscles is very effective compared to fats. Muscles that are active use the glucose in the blood very efficiently.
This all contributes to losing and maintaining healthy weight. The overall result will be preventing diabetes, which is what we want to accomplish here.
Stress – No Way
Stress is often neglected and is not taken seriously. Stress leads to long term impacts on body and mind. People exposed to long term stress are more vulnerable to diabetes than others.
Stress increases blood glucose because stress leads to the release of stress hormones. You should practice mindfulness because stress can make you forgo your healthy habits. You may also make poor choices since stress makes you more emotional.
A good night sleep is very important for a healthy and active body. It not only regulates hormones but also restore energy levels. People with poor quality or lack of sleep have high chances of developing diabetes.
Poor sleep patterns effects insulin usage in the body. So I am encouraging you to switch to a healthy sleeping pattern.
Eating the right type of food in the recommended amounts is very necessary for managing prediabetes. For example eating food that quickly breaks down into glucose raises blood sugar levels instantly.
Also if you eat more food than required, the body stores it as fat and of course your chances of being obese is much higher, not to mention the fact that it also increases insulin resistance. That is why people suffering from prediabetes have a higher chance of being obese also.
Here are some of the most important dietary changes that you must adopt to keep your prediabetes under control.
Go all in for a diet rich in fibers. High fiber diet helps to maintain normal glucose levels. It also avoids sudden drops and spikes of glucose in the body.
Not only this, but it also helps in decreasing insulin resistance .So, what is a fiber rich diet? Well, it is basically fruits and vegetables and whole grains. The examples of fiber rich foods are:
- Legumes and beans such as lentil ,kidney bean, and soybean
- Fruits such as pears, cantaloupe, watermelon, peaches, apples, berries, oranges, etc…
- Vegetables such as pumpkin, green peas, cucumber, zucchini, tomatoes, spinach, etc…
- Whole grain cereals, bread, and pasta
- Whole grains such as barley/quinoa, oatmeal, and brown rice
Fiber rich diet makes you feel full with even small portions of food. And this keeps you from overeating and being obese. Your everyday goal should be 25-30 grams of fiber intake.
Carbohydrate of any type break down in your body in the form of glucose. So, you must know the best type of carbs that you are allowed to eat.
You must also be ready to say no to processed carbohydrates because they quickly spike blood glucose levels. Instead, use complex carbs such as veggies and fruits. They take a longer time to break down to glucose and help in maintaining normal sugar levels.
Let me give you a quick tip! You should also keep your hands off meat that is either processed or with high amount of saturated fats. Meats with these characteristics only makes your condition worse. Protein sources I recommend for you could be:
- Fish, such as tuna, cod, trout, or flounder
- Lean beef meat such as tenderloin
- Crab, scallops, shrimp or lobster
- Turkey /chicken without skin
Caffeine and Smoking
It is a great idea to lower your caffeine intake. Yo definitely should give up the habit of cigarette smoking. Actually both are linked to raising sugar levels in the blood. They actually call it a sugar headache.
It can actually bring havoc to your blood sugar levels. Sugar also has a tendency to add on an astronomical amount of weight if consumed over long periods of time in excess.
Guess what – That added weight puts you at greater risk of developing prediabetes. and once you are at that stage, other measures have to be taken to control this disease.
Natural Remedies For Prediabetes Control
Apart from these dietary changes there are some natural remedies that can help in reducing the risk of prediabetes.
- Try to eat food rich in chromium. It’s deficiency can effect metabolism of glucose and activity of insulin in the body. Some foods rich in chromium are oats, barley, broccoli etc.
- Try using apple cider vinegar. It is known to lower blood sugar levels. If you think it’s too bitter, don’t add sugar, but instead just dilute it with water or use it as a dressing for a salad.
- Another natural remedy is cinnamon. Research has shown it can cut cholesterol up to 18% and some have documented blood sugar levels up to 24%.
Prediabetes is a serious health condition that should not be taken lightly. A holistic approach is very necessary to manage this condition.
If anyone of you is suffering from it and this blog helped you, don’t forget to share your experience with me. I would love to read what worked for you in managing prediabetes and others will gain from your experiences.