Prevent Prediabetes From Becoming Diabetes

The team at Harmony Clinics in Wichita Falls, Texas offers the falling 5-step guide to lifestyle changes that can help revers

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. 

1. Get Moving

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.

2. Eat healthily

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. 

3. Lose weight

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.

4. Get some shuteye

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. 

5. Manage stress

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.

You Might Also Enjoy...

Make It a Healthy Year With a Preventive Physical Exam

To make sure your medical care keeps up with your life and the changes in it, regular preventive physical exams are an excellent tool to ensure your ongoing health. Make it an annual part of your routine by booking a physical each January.

Can Stress Cause Hives?

It’s hard to overestimate the physical and mental effects that stress can have on you. Included in this are hives, which may be your body’s way of telling you that your stress levels are too high.

10 Tips for Avoiding Holiday Weight Gain

The holidays are a time of cheer, family, and friends, and much of it is centered around food. If you want to avoid packing on the holiday pounds this year, here are a few tips to help you come away from the holidays with nothing but fond memories.

Can hCG Injections Jump-Start My Weight Loss Efforts?

Exercising more and eating less doesn’t work for everyone who has substantial weight to lose. If you’re struggling with being overweight or obese, hCG injections and a reduced-calorie meal plan can give you the boost you need to lose weight for good.