Prediabetes, a condition characterized by elevated blood sugar levels, is a wake-up call that shouldn't be ignored. Although blood sugar levels with prediabetes are not yet at the level of diabetes certain changes in the body are already happening such as insulin resistance. With prediabetes you can also start to experience symptoms such as fatigue, blurred vision, frequent urination and increased thirst and hunger. It serves as an important warning sign that you are at a higher risk of developing type 2 diabetes if left unaddressed. Lifestyle and natural treatments can play a vital role in managing prediabetes effectively and preventing the progression to diabetes. Below we will explore several evidence-based natural treatments that can help prevent the progression of prediabetes and promote overall health and well-being.
1. Dietary Modifications:
A healthy, balanced diet is fundamental in the management of prediabetes. Emphasize nutrient-dense foods that promote stable blood sugar levels and minimize insulin resistance. Focus on:
a) High-Fiber Foods: Increase your intake of fiber-rich foods like whole grains, legumes, fruits, and vegetables. Fiber slows down digestion and helps regulate blood sugar levels.
b) Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats have anti-inflammatory properties and can improve insulin sensitivity.
c) Lean Proteins: Opt for lean sources of protein like poultry, fish, tofu, and beans. Protein helps stabilize blood sugar levels and promotes satiety. Several studies are also starting to show that sticking to plant based vs animal based protein is optimal for lowering blood sugar.
d) Avoid Processed Foods: Minimize consumption of processed foods, refined sugars, and carbohydrates, as they can lead to rapid spikes in blood sugar levels.
2. Regular Physical Activity:
Exercise is a cornerstone in reversing and stoping prediabetes. Engaging in regular physical activity helps improve insulin sensitivity and promotes weight loss. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Additionally, incorporate strength training exercises to build lean muscle mass, which aids in glucose regulation. Finding ways to incorporate movements into activities you are already doing is also great. For example, try getting a few extra steps while at your kid's sports games or having a meeting with a co-worker while walking.
3. Stress Management:
Chronic stress can worsen insulin resistance and contribute to the progression of prediabetes. Implement stress-reduction techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Prioritizing self-care and maintaining a healthy work-life balance can help alleviate stress and improve overall well-being.
4. Herbal Remedies and Nutrients:
Several herbal remedies have shown promise in managing prediabetes. Some noteworthy herbs include:
a) Cinnamon: Studies suggest that cinnamon can improve insulin sensitivity and lower fasting blood sugar levels. Add cinnamon to your meals, or consider taking cinnamon supplements under medical guidance.
b) Fenugreek: This herb has demonstrated the ability to lower fasting blood sugar levels and improve glucose tolerance.
c) Gymnema Sylvestre: Known as the "sugar destroyer," Gymnema Sylvestre may help regulate blood sugar levels by reducing sugar cravings and improving insulin secretion.
d) Berberine: A compound from plants that has been used in Chinese medicine for centuries. Berberine works in several ways to decrease blood sugar - for example it increases insulin sensitivity and reduces blood sugar production in the liver.
5. Adequate Sleep:
Prioritizing sufficient sleep is crucial for managing prediabetes. Poor sleep quality or insufficient sleep can disrupt glucose metabolism and insulin sensitivity. Aim for 7-9 hours of uninterrupted sleep each night and establish a consistent sleep routine.
In summary although prediabetes can be a concerning condition, it also presents an opportunity to make positive changes and prevent the progression to type 2 diabetes. By adopting natural treatments alongside medical guidance, you can effectively manage prediabetes and promote a healthier lifestyle.
If you are interested in a more natural approach to getting your blood sugar under control please make an appointment with Natura to discuss incorporating any new treatments or supplements into your routine. With dedication and a holistic approach, you can take charge of your health and reduce the risks associated with prediabetes!
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