Pre-diabetic? 5 Tips That Might Help

Diabetes is a difficult disease that often requires strict dietary guidelines, sometimes injected insulin and other medications. This is all applied so one does not go blind, lose limbs, and suffer other debilitating results of diabetes risk.

The prevalence of diabetes in America is high and continues to rise. From a Tufts University 2016 paper,

“Approximately 21 million Americans have diabetes, the seventh leading cost of death in this country. Diabetes raises the risk of heart disease, stroke, blindness and kidney disease but early diagnosis of type 2 diabetes can prompt lifestyle changes that can control or ward off possible complications.”

It is estimated that approximately one out of every three Americans has pre-diabetes. Check with your physician to see if you might be pre-diabetic and discuss these 5 tips that may help prevent or slow pre-diabetes to hopefully avoid developing this lifelong disease.

Pre-diabetic Check List

Pre-diabetes may present as very subtle symptoms however many people are asymptomatic until it is too late. Receive a fasting plasma glucose (FPG) or A1C blood test for a confirmed diagnosis.

These top symptoms posted by the Mayo Clinic may indicate you might be pre-diabetic for type 2 diabetes which is the most common:

• Increased thirst
• Frequent urination
• Excess hunger
• Fatigue
• Blurred vision

Odd find: Another odd, but possible, indication of pre-diabetes is cited by Medlineplus,

“Some people with pre-diabetes may have darkened skin in the armpit or on the back and sides of the neck. They may also have many small skin growths in those same areas.”

If these symptoms are chronic, you may want to consult with your doctor. In addition, also discuss these 5 ways to fight pre-diabetes.

5 Ways To Fight Pre-diabetes

The Mayo Clinic posts this list of the five best ways to protect your health. Some tips include backup science.

Lose weight 

It is not easy but if you can get through twenty-one days of losing weight you should be able to maintain it. Less weight means less strain on the body and could help prevent diabetes.

Johns Hopkins Medicine states,

“People with pre-diabetes who lose roughly 10 percent of their body weight within six months of diagnosis dramatically reduce their risk of developing type 2 diabetes over the next three years, according to results of research led by Johns Hopkins scientists.”

Do whatever you can to drop as much weight as possible to attain a healthy status and enjoy less future health compromises, particularly diabetes. 

Eat fewer refined carbohydrates and fats, and more fiber

The American Medical Associated (AMA) recommends some specific eating plans to avoid diabetes.

• Low-fat eating plans
• Ornish or Pritikin very low-fat plans
• Low or very low carbohydrate
• Dietary Approaches to Stop Hypertension (DASH) diet
• Paleo eating plan
• Intermittent fasting

Overall, a high plant-based diet, low animal product, significantly limited processed food eating plan will tax your system less and improve immune boosting functions. 

Reduce portion sizes

Take it easy on portion sizes. Yes, we all get really hungry but most times we eat way more than we need.

A study published in Nutrition Journal stated,

“Different dietary approaches based on portion control, low energy density, or low glycemic index produced similar, significant short-term improvements in body composition, diet compositin, and MetS components in overweight and obese adults undergoing weekly weight loss meetings.”

Reduce your portions and, most importantly, wait about twenty-minutes after eating a small meal. This is approximately how long it takes for your brain to receive a satiated (fullness) message.

Eat out less often

There’s no surprise here. Fast food and restaurant food is prepared with high levels of oils, sugars, salts and so many other additives you would never use at home. Eating out less often and preparing homemade plant-based heavy meals could not only help fight pre-diabetes, it could enhance your overall physical and mental well-being.

Posted in LaJolla Light,

“Researchers at the UCSD School of Medicine found a possible correlation between eating a high-calorie fast-food breakfast, and “leaky gut syndrome,” which could be a factor in developing Type 2 diabetes . The results of the study were published recently in the Journal of the American College of Nutrition.”

Break out some healthy plant-based recipes and feed your body some super fuel for a change.

Physical activity

If you can manage one hour of physical activity per day it is optimal for staving off a pre-diabetes diagnosis. For children, it is more significant to stick to a daily hour of exercise. Sometimes, all it takes is a good brisk walk. 

According to Science Daily,

“Walking briskly on a regular basis may be more effective than vigorous jogging for improving glucose control in individuals with pre-diabetes, according to research from Duke Health.”

Movement is essential on so many levels. Make a concerted effort to adhere to good, fun physical activities as yet another tool in your belt to avoid pre-diabetes. 

These 5 tips that might help you stay out of diabetic statistics could be the best thing you ever did for your health. 

Sources:

https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278

https://medlineplus.gov/prediabetes.html

https://www.hopkinsmedicine.org/news/media/releases/people_with_pre_diabetes_who_drop_substantial_weight_may_ward_off_type_2_diabetes

https://www.ama-assn.org/delivering-care/diabetes/8-eating-plans-patients-prediabetes

https://www.google.com/amp/s/www.lajollalight.com/news/health-science/sd-cm-ljl-fast-food-study-20190626-story.html%3f_amp=true

https://www.sciencedaily.com/releases/2016/07/160718111619.htm

https://www.tuftsmedicalcenter.org/news-events-media/news/web/prediabetes-research-study