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Managing Prediabetes

By Paul Rothbart

I recently went for a physical and had some blood work done. I was diagnosed with prediabetes. For anyone who also has this condition, it is nothing to take lightly. Although not yet type 2 diabetes, without making changes to your lifestyle, it will progress to that point. It is a serious call to action. Type 2 diabetes is still preventable. By paying attention to improving and maintaining your health, you can still avoid diabetes. Here are some ways to do this.

Become More Active

Regular exercise, preferably daily, is one of the best ways to prevent diabetes. Often those diagnosed with prediabetes have not been active for some time. Ease into it. Even a five-minute walk each day is a good start. Build up to at least 30 minutes a day of exercise a minimum of five days a week. You can choose to do things you enjoy. Run, swim, play basketball or tennis. The important thing is to get the body moving. Being physically active will burn fat and lower blood sugar levels. This will go a long way toward ensuring that you don't end up diabetic. 

Lose Weight

People who are prediabetic tend to be overweight. Losing even a seemingly small amount of weight can make a big difference. A study showed that by losing just 5-7 percent of their total body weight, people who have prediabetes reduce their chances of getting diabetes by 58 percent. Talk to your doctor for weight loss tips. Mine referred me to a nutritionist. 

Eat Healthy Foods

What you put in your body has a huge impact on health and in the fight against diabetes, it is crucial. High-calorie foods and excess sugar must be avoided. Drink skim milk and eat low-fat cheese, yogurt, and salad dressing. Include plenty of vegetables in your diet. Eat at least three servings a day. Avoid starchy vegetables and load up on leafy greens, carrots, and broccoli. Eating high-fiber foods will also help prevent diabetes. Fruits are OK but in moderation, as they do contain a fair amount of sugar.

Get Good Sleep

It is much more difficult to lose weight if you don't get enough sleep or sleep of sufficient quality. Less sleep also makes it more difficult for your body to use insulin efficiently, which will lead to diabetes. Develop good sleep habits. Go to bed and wake up at the same time each day, even on the weekends Don't drink caffeinated beverages within a two-hour window of bed time. Avoid computers, cell phones, and other screens just before bed, as these will make falling asleep difficult. Try using a white noise machine to fall and stay asleep.

Prediabetes is a serious condition, but there is no need to panic. By making changes toward a healthier lifestyle, you can avoid type 2 diabetes and lead a happy life.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Boise, Idaho.

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