How to Reverse Prediabetes
Prediabetes is a condition whereby an individual’s blood sugar level is not expected but not high enough to be diagnosed as diabetes. Prediabetes often leads to diabetes if unchecked. According to the Centers for Disease Control and Prevention (CDC.gov.), there are more individuals with prediabetes than diabetes, about 1 out of 3 adult Americans. Often, these individuals are unaware because prediabetes typically has no symptoms. Prediabetes can be assessed by doing a test called hemoglobin A1C (HgA1C). Assessment is essential because prediabetes not only puts an individual at risk for diabetes but also for heart disease and stroke.
Normal HgA1C – below 5.7%
Prediabetes HgA1C – 5.7% – 6.4%
Diabetes HgA1C – over 6.5%
Here are five ways to Reverse Prediabetes
- Implement a low glycemic impact diet.
Low glycemic impact foods do not quickly raise blood sugar but instead, keep it at a steady level. This is key to keeping blood sugar regulated.
Low glycemic impact foods may include but are not limited to – whole grains, high-fiber vegetables, nuts, healthy oils such as olive oil, and a more plant-based diet as described in the Bible (Daniel 1:12 and 10:3).
2. Maintain a healthy weight.
This results from implementing a healthy diet because it usually leads to a healthy weight. A healthy weight can be measured with the individual’s body mass index, which is based on the body’s fat percentage related to height and weight. The average BMI ranges between 18.5-24.9 (NIH.gov.).
3. Getting regular exercise
Exercise is a big part of reversing diabetes. It will help improve insulin resistance, which is a significant problem in diabetes. Insulin resistance means that insulin, which helps to regulate a person’s blood sugar in the body, is no longer working effectively. The result is a higher blood sugar level(American Diabetes Association). Exercise helps with this problem.
A typical exercise regimen such as walking or jogging about 3-5 times a week for 30 minutes will help. Adding a type of resistance training will help even more.
4. Proper Sleep
Getting adequate sleep has been shown to positively impact blood sugar levels as it also helps to lower insulin resistance. Proper sleep for an adult is between 7-9 hrs per night.
5. Avoid excess alcohol and stop smoking.
These healthy lifestyle habits will reduce the risk of diabetes
Could You Have Prediabetes?
Here is a TEST- https://www.cdc.gov/prediabetes/risktest/index.html
If you suspect that you may have or are at risk for prediabetes, schedule your Onsite or Virtual Visit with us today – www.livingwellhealthcareclinic.com
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References
American Diabetes Association (ADA) – https://diabetes.org/health-wellness/insulin-resistance
Centers for Disease Control and Prevention (CDC – https://www.cdc.gov/diabetes/basics/prediabetes.html
National Heart, Lung, and Blood Institute (NIH) – https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
