Prediabetes is a health condition where blood sugar levels are elevated, though not high enough to qualify for type 2 diabetes. One in three American adults have prediabetes, and 84% of them remain unaware.
However, more effort should be exerted in monitoring blood sugar levels and detecting prediabetes before it progresses into a more serious disease. Diabetes can permanently damage the circulatory and nervous systems and lead to blindness, stroke, heart attack, kidney failure, and lower limb amputation. In advance stages, it can shut down the entire body.
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How to Reverse Prediabetes Naturally
Fortunately, nutrition and healthy lifestyle can halt the progress of prediabetes and maintain ideal blood sugar levels without medication.
Stay Active
Know the ideal weight for your height and maintain it. Obesity and lack of movement increase your risk factors for Type II Diabetes.
The recommended exercise time is an hour a day for five days a week. Find ways to include physical activities into your day like walking around the village or doing simple exercises like jumping ropes.
Community activities like fun runs or group yoga sessions are enjoyable and sustainable. Find friends who are into health and wellness so you can hangout on the smoothie bar and play sports together.
Get Rid of Unhealthy Habits
Practice self-care and nurture yourself in healthy ways. Step away from habits that can damage your health in the long run like smoking and too much alcohol. Manage your screen time and dedicate time to be active outdoors.
Consume 2 Cups of Vegetables a Day
If vegetables taste like bacon, we would be living for centuries. That said, there are ways to enjoy vegetables by spending more time on Oriental cookbooks.
Food from nature are the healthiest because they have fewer sugars, preservatives, and salts which are the primary cause of obesity leading to serious diseases. Cultures that foster agriculture and cook from their gardens are seen to have higher life expectancy.
Eat two cups of vegetables a day, limit your amount of meat and substitute them with plant-based proteins like chickpeas, tofu, and black beans. Fish is also a good idea.
Say no to sodas and manufactured juice drinks. Instead, go for real fruit smoothies, water, lemon water, tea, or black coffee.
Love snacking? Try yogurt or cook some popcorn with a little salt and no butter.
Watch out for artificial sugars
The number of people with diabetes rose from 108 million in 1980 to 422 million in 2014, according to the World Health Organization. The cause of this is increased amounts of sugar in packed food to make them tastier and more appealing. Moreover, chocolate companies have been creative in mislabeling sugar to deceive consumers.
Here are 56 secret sugars that you have to watch out for when you check the label:
Drink eight glasses of water every day
Drink eight glasses of water a day to regulate body temperature and blood pressure, flush away toxins, and clean your organs.
Manage Stress
Manage stress by focusing on important things and letting go of circumstances beyond your control.
Practice gratefulness and maintain positive relationships. Let go of unhealthy grudges and focus on moving forward. Engage in delightful and meaningful conversations.
Sleep for 7 hours every day
Manage your time and errands early in the day so you can get into a restful state early. Avoid caffeine intake at least ten hours before bed time.
Cultivate a restful environment with minimized noise and light and with the ideal temperature for sleeping.
The optimum amount of sleep is seven hours. Adequate sleep is directly proportional to life expectancy.
Monitor Blood Sugar and Blood Pressure at Home
Monitor blood pressure and blood sugar levels at home with digital blood pressure monitors and glucometers that are affordable and easy to use.
Apple Cider Vinegar
Add a spoonful of Apple Cider Vinegar to a glass of water and stir. Drink twice a day.