You’re in the doctor’s office, and he or she brings back the results of your tests. From the look on the doctor’s face, you know it’s not good. Your blood sugar levels are high and borderline diabetic. You are prediabetic. You understand that it could mean that eventually you’d be on daily insulin. The doctor explains all the additional health risks you now face. Then there’s a glimmer of light to help you lift you up. The doctor tells you that you can reverse prediabetes naturally. It won’t be easy, but it isn’t that hard either. The changes you make today can mean a better life tomorrow.
Changing your diet is a top priority.
Processed food, high sugar, fat and calorie intake without substantial nutrients and even a diet high in red meat increases your risk. While it may feel like there’s nothing left to eat, you’re wrong. What’s even better news is that in most cases, people find they like their new way of eating. It’s called clean eating. It’s focusing on a diet that’s lower in fat, lower in simple carbohydrates and lower in calories. It consists heavily on vegetables, fruits with complex carbohydrates, lean meats, whole grains and healthy fat from food like salmon and avocados.
Get more exercise.
You don’t have to be in a formal exercise program, just adding a 30 to 60 minute walk, bike ride, swim or a team sport to your daily schedule five days a week. It only takes moderate exercise to get benefit. However, if you want to lose weight, starting a regular workout can help. Exercise helps you boost your energy level and improves your mood. It can help reduce insulin sensitivity that promotes diabetes. The fitter you become, the easier it is to lose weight and the better your cells use your insulin.
Lose weight if you’re overweight.
If you’re eating healthy and increasing the amount of exercise you get, losing weight should come naturally as part of that protocol. Just shedding as little as five or ten percent of your weight will improve your blood sugar level. If your weight is 200 pounds, shedding 10 to 20 pounds can make a big difference.
- One measure of health is waist circumference. If your waist is 35 inches or more and your a woman or 40 inches or more and your a man, it means you probably have visceral fat. It’s the most dangerous type of fat that promotes insulin resistance.
- If you find it difficult to maintain a regular workout time because of motivation, get a workout buddy or work with a personal trainer. Both make you more accountable.
- Quit smoking. Smoking increases the risk for insulin resistance, plus causes lung disease and heart disease. It can cause you to have more limited endurance. Consult your doctor for help, especially if you’re trying to lose weight.
- Be careful about what you drink. Sugary soft drinks add to your daily calorie count. Even diet soft drinks are bad. Studies show that they add to the circumference of the waistline that causes insulin resistance.
For more information, contact us today at Travel Trim