This is a staggering statistic, over 84 million people in the United States have been pre-diagnosed with diabetes. This dangerous condition which puts people on the edge of a very serious and life-threatening condition may be something that you are quite familiar with. In fact, it is likely that you are someone you know struggles with pre-diabetes. According to the Mayo Clinic, pre-diabetes is a condition where fasting blood sugar is between 100 to 125 mg/dl. After blood sugar rises to 126 mg/dl or higher on two tests, a person is diagnosed with diabetes.
There is great difficulty, however, in diagnosing pre-diabetes as many times there are no apparent symptoms. The condition just kind of creeps along and before you know it you might have developed full-blown diabetes. Director of the Center for Disease Control (CDC) Brenda Fitzgerald, M.D. many individuals don’t even know they are prediabetic.
There are a number of different warning signs that your body may be expressing as a means to show you that your blood sugar is not where it needs to be.It is imperative, especially if you are overweight or over 45 years of age to pay heed to these warning signs:
- Feeling thirsty or hungry even after eating or drinking
- Blurry vision
- Tingling or pain in your extremities
- Frequent urinary, vaginal or groin infections
- Slow healing of wounds
- Chronically dry and itchy skin
How to stop pre-diabetes in its tracks
If you have been diagnosed with pre-diabetes, think of it as a blessing and know that you don’t have to succumb to full-blown diabetes but can naturally reverse the condition and improve your overall health and wellbeing. Know that it has been shown that Type 2 diabetes responds better t lifestyle changes than to dangerous drug treatments and pre-diabetes can be entirely reversed by making a few very simple and easy to follow changes.
Add fruits and veggies to your diet: Yet another great reason to eat more fruits and veggies, they can help reverse any issues you are having with blood sugar. The National Institute of Health (NIH) states that diets that are rich in insoluble fiber give the most protection against diabetes. Some people feel that eating fruit is bad for people with sugar issues, however, the high water content and fiber found in the form of cellulose in fruits allow a very moderate amount of sugar to enter the bloodstream. In addition, if you eat a number of different fruits it can help to keep cravings for other sweet foods at bay. So, if you are struggling with pre-diabetes be sure to add plenty of fruit to your diet, especially apples, bananas and berries of all types.
Move more: We live in a relatively sedentary culture. Much of what we do is done from the comfort of our couch, office chair or car. Because of this, as a society, we move less than we should move. Exercise is a key factor in reducing the risk fo one developing full-blown diabetes. Although researchers have focused hard and for quite some time on food, exercise is equally important. Studies have shown that exercise is, in fact, highly important and a necessary part of blood sugar moderation.
Moderate exercise three to four times a week will help:
- Regulate blood sugar
- Lower blood pressure
- Decrease “bad” cholesterol
- Improve heart health and reduce the risk of heart and lung disease
- Improve BMI and regulate weight
Exercise helps the body use fuel and improves the metabolism of sugars, fats, and proteins in the blood, placing a greater emphasis on carbohydrates for fuel for muscles.
A study published in the International Journal of Environmental Research and Public Health found that middle-aged adults with Type 2 diabetes had a significant reduction in blood pressure, an improved lipid profile, and more balanced blood sugar.
Eat more spices: According to the GreenMedInfo database, there are over 70 natural substances that are known to reduce the risk of diabetes. These include the powerhouse turmeric that contains a potent polyphenol known as curcumin. This spice has been proven to be effective in a clinical setting at preventing prediabetes from becoming full-blown diabetes.
Stop smoking: You may know that smoking increases the risk of lung cancer, emphysema, and heart disease but did you know that it also increases the risk of diabetes by 40% over non-smokers? In addition, smoking complicates the disease, making it difficult to manage insulin dosing effectively.