Fortunately, pre-diabetes can be thought of as a warning, letting you know that there is danger ahead, so it is time to take precautions. It is not too late to turn things around.
How to Reverse Pre-Diabetes
Lose Weight - Losing as little as 7 percent of your current weight (or 14 pounds for a 200 pound person), may be enough to reverse your pre-diabetes and lower your risk of it turning into Type 2 diabetes. Of course, the best ways to lose weight are to increase your exercise routine and eat healthy, low calorie foods.
Eat Healthy - This is such a general statement that most of us need specific help in learning how to eat in a way that could reverse our prediabetes. For example, a healthy dinner would be one in which no more than one-quarter of your plate consists of starchy vegetables like potatoes, corn and peas. Half should be made up of non-starchy vegetables such as a salad, broccoli, carrots, and similar items. The remaining quarter of the plate should be filled with lean protein, including chicken, fish and beans. However, if you would like to learn some simple, delicious recipes to get you started, try "The 30-Minute Prediabetes Cookbook: 100 Easy Recipes to Improve and Manage Your Health through Diet." (Ad) It will set you on the right path to avoiding Type 2 diabetes, and you will learn how to do it with meals you will actually enjoy eating.
Get Exercise - Simply getting 30 minutes of aerobic exercise a day can make it easier to lose weight and get healthy. Good choices are walking, swimming, and dancing. In addition, include some stretching, such as yoga, and strength training a couple of times a week The more you move, the easier it will be to prevent your prediabetes from becoming diabetes.
Get Adequate Sleep - Ideally, you should sleep between 7 and 8 hours a night. Less than 5 hours of sleep should concern you. If you are having trouble sleeping, try to avoid using alcohol, caffeine, and electronics in the evening. If that doesn't work, consult a doctor. You may have sleep apnea, which can also cause other health problems. In addition, you do not want to sleep too much. That can be a sign of poor health and make it harder to get the exercise you need.
Do Not Smoke - Smokers are 30 to 40 percent more likely to develop Type 2 diabetes. If you continue to smoke after developing diabetes, your symptoms could be worse than that of non-smokers, and they may be harder to control.
Take Prescribed Medications - If you have been prescribed drugs to treat high cholesterol and/or high blood pressure, make sure you are consistent about taking them. These medications can improve your overall health and could even help you live longer."Prediabetes: A Complete Guide 2021: Prevent or Reverse Insulin resistance and Prediabetes - Ways to Detox to Reverse Prediabetes." (Ad) It is available as both a Kindle book and Audiobook. It is a comprehensive guide that explains the nine symptoms of Type 1 and Type 2 diabetes, causes and treatment of insulin resistance, information about drugs used to treat diabetes, ways to lower the glycemic index of the foods you eat and more.
If you take these actions, and lose weight, it is very possible that you will be able to reverse your pre-diabetes and prevent it from turning into Type 2 diabetes. This is life-saving information.
You can find gifts for retirees and others at my Etsy Store, DeborahDianGifts: http://www.etsy.com/shop/DeborahDianGifts
Enjoyed this post? Never miss out on future posts by following us. You will receive a weekly email with the most current post.
If you are interested in learning more about saving money, financial planning, Social Security, Medicare, where to retire, common medical issues as you age, travel and more, use the tabs or pull down menu at the top of the page to find links to hundreds of additional helpful articles.
Disclosure: This blog may contain affiliate links. If you decide to make a purchase from an Amazon ad, I'll make a small commission at no extra cost to you.
You are reading from the blog: http://www.baby-boomer-retirement.com
Photo credits: Google images - CDC and Amazon book covers