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Pre-diabetes has become an increasing concern in today’s world. It is a condition where blood sugar levels are higher than normal but not high enough to be considered as diabetes. Even though, having pre-diabetes is not as serious as type-2 diabetes, if left untreated it can progress into it. This is why it is highly recommend by medical experts to make lifestyle changes as it can help reverse the condition.
The first and the most important step before diving into lifestyle changes is getting a diagnosis. Pre-diabetes may not always be symptomatic. However, some people might develop darkening of the skin around the armpits, neck, and elbows. Getting a simple blood test will easily determine whether your blood sugar level is higher than normal. Once you have your diagnosis, the next step is to change how you live. This journey can be tough and getting help from experts can push you through it. Registering for a Diabetes Cure Program, like that offered by Centre of Diabetes and Obesity Wellness, is a great way to start.
If you are determined to reverse your pre-diabetic condition, here are 10 simple lifestyle changes that will help you do it.
Eat a Balanced Diet
A balanced diet means eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. It also means avoiding processed food that is high in saturated fat. Sugary drinks like sodas should be avoided at all costs. A diet consisting of red meat also increases your risk of progressing to type 2.
Exercise Regularly
Lack of physical activity and movement is also a major factor that increases the risk of progressing to type 2 diabetes. This is because lack of physical activity allows cells to slack off and gradually lose their sensitivity to insulin. Regularly exercising is the best way to not only lose excess weight but also encourage your muscle cells to absorb more glucose to be utilized for metabolism, thus lowering the level of sugar in your bloodstream.
Cut Back On Sugar
A major lifestyle change that you have to make and is highly stressed in the Diabetic Journey Book by Earnest Quansah is cutting out sugar in your diet. You can start by substituting your high-sugar drinks and foods like soda, desserts, etc. with healthier alternatives like smoothies and dried fruit. Use natural sweeteners like stevia when needed.
Eat Small Portion Sizes
Eating too much food at once can lead to weight gain and ultimately be a risk for diabetes. Our Diabetes Cure Program advises people to eat portions six time though out the day. The first meal should be consumed within two hours of being awake and the last meal within two hours prior to bed time.
Drink Sufficient Water
Drinking plenty of water and staying hydrated ensures that your blood sugar level is regulated. Water also makes you feel full hence making it easier to cut back on food.
Mange Your Stress Level
Stress can affect your blood sugar level which is why it is extremely important to find healthy ways to manage it. There are a number of ways like exercise, meditation or therapy.
Get Enough Sleep
Getting a good night’s sleep can positively impact every aspect of your health. Lack of sleep for someone with pre-diabetes can mean mood problems, reduced productivity which makes it even harder to achieve your goals like losing weight.
Quit Smoking
Smoking not only causes heart problems or lung cancer but it also adversely affects people who are insulin resistant, pre-diabetic or have type-2 diabetes as it makes it harder to control your blood sugar levels.
Eat Lesser Carbs
Healthy eating is not enough. You need to carefully monitor your carbs and only eat complex ones like vegetables, wholegrains and beans.
Keep A Check On Your Blood Sugar Level
If you are diagnosed with pre-diabetes, it is important to monitor your blood sugar level. It is best to consult a medical professional to guide you on how often you should check your blood sugar level.
By making simple changing like the ones listed above, you can reverse pre-diabetes and reduce the risk of progressing to type-2. The best way to ensure that you are on the right track is by registering to the Diabetes Cure Program, where professionals help you through your journey. Start today and see the change for yourself.