How to Go From Pre Diabetic to Normal

Pre-diabetes is a condition that occurs when blood-glucose levels are elevated but not high enough to be considered actual diabetes. It is a precursor to Type 2 diabetes. Damage to the cardiovascular system may already be occurring, but it is a condition that can be reversed through lifestyle changes.

Things You'll Need

• Blood-glucose test Nutritionist Exercise routine Healthful-meal plan

Instructions

1. Get your blood-glucose levels tested by your doctor. Have the levels monitored regularly, every one to two years, to determine your risk for pre-diabetes and Type 2 diabetes. Keep in close consultation with your doctor to determine which of the following suggestions are benefiting your control over your pre-diabetes.

2. Increase your physical activity. According to the American Diabetes Association, thirty minutes of exercise a day, coupled with weight loss, can reduce the likelihood of the onset of Type 2 diabetes. The CDC recommends 150 minutes (2 1/2 hours) of exercise a week. Start with a simple daily walk and work up to more-vigorous exercise. Always consult with your physician before starting a new exercise regimen.

3. Lose weight. The American Diabetes Association also says that a 5 to10% reduction in weight can help a pre-diabetic return to normal blood glucose levels. This can be as little as ten pounds for a person who weighs 200 pounds.

4. Include more whole grains, fruits, vegetables and low-fat milk in your diet. Fiber is very important. Avoid consuming sugars, including simple sugars, complex carbohydrates, and fast-acting carbohydrates.

5. Work with a nutritionist to change your eating habits if you are having difficulty doing it on your own. Medical nutrition therapy is provided by a nutritionist to help you figure out the best diet for maintaining healthy glucose levels. The therapy can also teach you how to eat in such a way as to lose the extra weight and help reverse your pre-diabetes.

6. Avoid high alcohol consumption and smoking, as these two behaviors add to the risk of developing diabetes.

7. Consider adding medication to your lifestyle routines. Your doctor is the one who will determine if medication in conjunction with lifestyle changes will slow or prevent the progression to Type 2 diabetes after a diagnosis of pre-diabetes. However, the CDC cautions that medications approved for pre-diabetes treatment are not nearly as effective as the lifestyle changes.

Tips & Warnings

• Information supplied in this text is not designed to replace consultation with your medical professional.

References

• American Diabetes Association
• American Heart Association
• Center for Disease Control and Prevention (CDC)