What to do if you are prediabetic?

Alright, alright, we see you. You’re one of the unlucky folks who got that news from your doctor – you have prediabetes. Now, before you go stuffing yourself with a dozen glazed donuts in protest (even though it’s what we would do), hear us out.

We’ve done our research and come up with some helpful tips to help keep you on track and possibly even reverse this whole diabetes-imminent thing.

The Lowdown on Prediabetes

Before we get into all that fluff about lifestyle changes and sugar intake limits, let’s talk about what prediabetes is exactly.

Did you know:

  • Only 10% of people diagnosed with prediabetes develop type 2 diabetes within a year.
  • In most cases, people can manage or even reverse their prediabetic state by maintaining good eating habits & engaging in regular physical activity.

In technical terms:

Prediabetes is a condition where blood glucose levels are higher than normal but not yet high enough to be classified as type 2 diabetes. According to the Centers for Disease Control and Prevention (CDC), there were an estimated 88 million American adults living with prediabetes in 2018–that’s approximately one-third of the adult U.S population!

Fact check: carrying extra weight around your midsection increases your risk of developing type 2 diabetes more than any other health factor — Yup more than genetic predisposition! At least genetics was assigned at birth; those extra fries at midnight… well that’s just getting carried away now isn’t it?

The majority of individuals diagnosed with obesity also tend to have elevated insulin sensitivity which means their body requires more insulin production to regulate blood sugar levels – a common link between obesity&prediabetic states.

So if you are diagnosed as prediabetic, one of most effective methods to reduce your risk factor is shedding those extra pounds.

Now we know this isn’t the easiest task in the world, but remember it’s not about a magic number on a scale. Diabetes prevention is all about living and maintaining an overall healthy lifestyle.

Also FYI: losing just 5-10% of body weight can reduce diabetes risk up to 58%

Say Goodbye To Simple Carbs

Okay okay this one may seem like more obvious advice but worth repeating nonetheless! Here’s why: simple carbs like refined sugar & white starches cause blood glucose levels to spike – triggering overproduction of insulin which ultimately has negative effects on change overall health.

Try swapping out unhealthy carb options for complex carbohydrates like whole grains, lentils or quinoa that have much smoother impact on blood sugar levels & will provide better gut-nutrition than their processed counterparts?

Oh an while in some rare cases assigning a structure of rigid dietary restrictions might work optimal result; jumping onto any extreme diet plan often lead you feeling deprived eventually leading back binge eating habits (Real talk). So best bet? Slowly make healthier swaps where it counts — small changes do add up!

Let’s address the elephant in room here – desk job trap

whether working from home or office with little physical activity day-to-day simply put its not good for us! But there are permutations right?

Here’s why keeping moving matters: routine exercises offer our bodies chance metabolize energy stored burned out mind-body stressors. It also stimulates production insulin akin hormones cellular growth repair mechanisms throughout the body including brains cognitive function…

But wait don’t fret if you too busy at times – housework count as movements so tidy your workspace sometimes afterall contribution wont hurt right?. Key point being intentional purposeful movement should be a goal.

  • Get off the couch, Go light jogging, skip rope or stroll through some scenic routes.
  • Make it a team sport and engage in dance-offs with friends/colleagues .
  • Enroll yourself into weekly low impact yoga class or Pilates

Let’s be real amongst other things scheduling visits to see a doctor over minor symptoms just isn’t on top of our list. (Note: for virtual options click here >>But in case where diagnosis pre-diabetic state Dr.Chances are they have suggested regular follow ups to monitor glucose levels while simultaneously providing leverage helpful suggestions regarding your healthcare in general.

It’s also important that you treat your appointments as not listening session rather than interactive sessions – speak up candidly about any health-adverse habits that you may find difficult curbing alone. And this is where having open channels of communication come into play!

One thing is certain – Your physicians want nothing more than seeing their patients healthy& happy! One relationship built truthfully can only help save the day when it matters most.

Conclusion

Here’s the gist:

Prediabetes—while potentially serious—is definitely manageable with lifestyle changes like weight loss, healthier food choices & regular exercise. Taking control over small elements life will add up; trust us, overtime those long walks daily ,or portion-controlled home-cooking would turn make noticeable difference pre-diabetes risk.

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