Type 2 diabetes affects some 26 million Americans. These people’s bodies either do not create enough insulin or their bodies do not effectively use the insulin that is created. This condition can lead to very serious complications like heart disease, kidney failure, nerve damage, and stroke. Diabetes can also dramatically lower your quality of living with hearing loss, blindness, and amputations. In fact, diabetes often leads to death. Diabetes is the 7th leading cause of death in the United States.
If you’ve been diagnosed with type 2 diabetes there are many natural remedies that can help you reverse or control it. However, maybe you are one of the 79 million Americans who have been diagnosed with prediabetes.
That’s right, prediabetes is your flashing-sirens blaring warning sign of trouble to come!
People are diagnosed with prediabetes when their blood glucose levels are higher than normal, but not high enough for them to be diagnosed with diabetes. Prediabetes is a warning sign that you are at risk for developing diabetes.
If you have been diagnosed with prediabetes today is the time to start making some lifestyle changes to reduce your risk. Prediabetes does not have to turn into diabetes. In fact, according to the American Diabetes Association, you can reduce your risk of developing type 2 diabetes by 58% with two very simple steps:
1. If you are overweight, lose 7% of your body weight.
2. Exercise for 30 minutes, five times a week.
These are two steps that you can start working on today! Healthy eating and regular exercise are two of the best natural ways to fight back if you’ve been diagnosed with prediabetes.
Eating healthy foods is foundational to a healthy lifestyle. Here are some ways you can begin today:
* Avoid processed foods and choose whole grains
* Choose lean meats like fish and chicken
* Eat plenty of vegetables and fruit
* Do not eat sweets, candy or deserts
* Avoid sugary drinks like sodas and mixed coffee shop drinks
* Use healthy cooking methods like grilling and avoid fried foods
These changes may be difficult at first, but remember what’s at stake. Being overweight dramatically increases your risk of developing diabetes and healthy eating choices are necessary to maintain a healthy weight. To help you get started you might want to meet with a nutritionist who can teach you what food choices are healthy and how to create balanced meals.
Regular exercise is also foundational to a healthy lifestyle. The CDC recommends 30 minutes of moderate exercise, 5 days a week to dramatically reduce your risk of developing diabetes. Here are some ways you can begin today:
* Walk around the neighborhood with a friend or with your dog
* Invest in an elliptical machine or treadmill
* Join a gym or local fitness center
* Take an aerobics class
* Sign up for a pool membership and swim laps or take water aerobics
* Join an adult sports league
If you do not exercise regularly, beginning an exercise regimen can be challenging. However, exercise is crucial to maintaining your general health and a healthy weight. If necessary, do a few sessions with a fitness coach who can help motivate you, teach you how to use exercise equipment, and help you set goals.
Track Your Progress
Work with your doctor to set reasonable goals to improve your health. Track your weight, eating habits, and exercise schedule using a mobile app or online service. Another great way to motivate yourself is to use a glucose meter to track your blood sugar levels and monitor the results of your hard work.
If you’ve been diagnosed with prediabetes, heed the warning. Make some significant lifestyle changes to minimize your risk of developing diabetes. Start today!