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Reversing Prediabetes: How to Manage Your Blood Sugar Naturally
Diabetes is a chronic disease, which means it’s with you for life. Having prediabetes increases your risk of type 2 diabetes, but it also gives you a chance to prevent it.
November is National Diabetes Month and Dr. Michele Reed and our team of family medicine experts at MS Family Medicine Health Care PC in Mineola and Rosedale, New York, want to share how to manage your blood sugar naturally and reverse your prediabetes.
About prediabetes
At your annual checkup, we run a number of tests to screen for health conditions, including bloodwork to check your glucose (or blood sugar) levels to screen for diabetes. If your blood sugar is slightly higher than normal but not high enough for a diabetes diagnosis, you have prediabetes.
People with prediabetes are at greater risk of developing type 2 diabetes. Both conditions are caused by insulin resistance. Insulin is the hormone that helps move glucose from the blood into the cell. With insulin resistance, your cells no longer respond to the actions of insulin, causing higher-than-normal blood glucose levels.
Having a family history of type 2 diabetes or a personal history of gestational diabetes increases your risk of developing prediabetes. Overweight and obesity are also risk factors.
Prediabetes is serious, but it doesn’t have to be permanent. And, taking steps to improve your prediabetes may prevent type 2 diabetes and the complications that come with it.
Managing your blood sugar naturally
We believe in the power of prevention and specialize in wellness and preventive care. We see a prediabetes diagnosis as an opportunity to help you make lifestyle changes that reverse the condition and lower your risk of developing more serious health problems.
The following are some of the ways you can manage your blood sugar naturally when you have prediabetes:
Eat more healthy foods
Changing how you eat is hard. Adding more healthy foods to your meal plan instead of taking away what you might consider “bad” foods may make it easier to create better eating habits.
Aim for five servings of fruits or vegetables a day, swap refined grains with whole grains (100% whole wheat bread instead of white bread), and choose leaner proteins (baked chicken instead of fried chicken).
Add activity to your day
Physical activity helps burn excess glucose. Increasing your activity throughout the day can help lower your blood sugar. Taking the stairs, using a standing desk, and stretching while watching TV are some of the ways you can add activity to your day.
Make time for exercise
Adults should get 30 minutes of planned exercise five days a week. Like changing your eating habits, we know how difficult it is to find time for exercise, but some exercise is better than none. Short walks before breakfast and after dinner are a great place to start.
Prioritize sleep
Getting enough sleep is one of the best things you can do for your body and health. Make it a priority to go to bed and wake up at the same time every day, aiming for at least seven hours of sleep a night. Sleep gives your body a chance to repair from the stresses of the day and prepare for the next day.
Reduce stress
Life is stressful, and when you don’t find healthy ways to relieve your stress, it can take a toll on your health. Exercise and meditation reduce stress and help you manage your blood sugar naturally.
Incorporating the above tips to manage your blood sugar may also support weight management. Getting to and maintaining a healthy weight lowers your blood sugar and may reverse your prediabetes.
Benefits of reversing prediabetes
Reversing prediabetes may significantly reduce your risk of developing type 2 diabetes and all the health problems that come with it, like cardiovascular disease, kidney disease, and nerve damage. Plus, making the lifestyle changes necessary to improve blood sugar benefits your heart, muscles, and mind, improving your overall health and well-being.
Prediabetes gives you a chance to change the direction of your health. If you’re worried about prediabetes or diabetes, we can help. We can talk to you about your health, run lab tests, and help you manage your blood sugar naturally. Call us today or request an appointment online anytime to get things started.
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