More than 86 million American adults— about one-third of those between the ages of 18 and 65—have prediabetes. If you’re among them, it’s time to take action. Developing diabetes isn’t a foregone conclusion. You can control the outcome. To learn how, the team at Harmony Clinics in Wichita Falls, Texas offers the falling 5-step guide to lifestyle changes that can help reverse your diagnosis.
Increasing physical activity is essential to reversing prediabetes. Physical activity lowers blood glucose levels and body fat. You don’t have to spend endless hours pumping iron at the gym. Add brisk walking or another moderate-to-intense activity such as swimming or dancing to your schedule. Aim for 35 minutes, five days a week.
This means, back off the sugary snacks and drinks, including fruit juices. Also, limit alcohol and avoid processed foods. Instead, go for a mix of fresh fruits and vegetables, lean proteins, and whole grains.
If you follow steps one and two, you will lose weight. Losing weight is crucial to reducing your risk of developing type 2 diabetes, as well as many other serious health conditions from heart disease to arthritis. The more excess weight you carry, the more resistant your muscle and tissue cells become to your body’s insulin production. More than 90 percent of people with type 2 diabetes are overweight or obese.
Inadequate sleep is a risk factor for many diseases and health conditions, and diabetes is certainly among those. A lack of sleep makes it more difficult for your body to process insulin effectively, and can also make losing weight more challenging.
While short-term psychological stress can occasionally be beneficial, chronic stress suppresses your immune system and can increase your risk of developing a variety of health problems, including diabetes. For many, chronic stress also triggers an increased appetite. To manage stress, consider implementing such coping techniques as yoga, meditation, reading, listening to music, or counseling.
If you have prediabetes, these lifestyle changes will lower your blood sugar levels and do so better than medications, which can be accompanied by side effects.
If you need help creating a wellness plan to reverse prediabetes or other health problems, contact the knowledgeable team at Harmony Clinics. Either call our office at 940-698-001 or use the convenient online booking tool to request an appointment.