Reversing Diabetes
Being diagnosed with pre-diabetes after a doctor's visit is a serious wake-up call, however it doesn't imply that you will get diabetes. There is still hope to turn things around.
"It's a chance to make lifestyle changes or even begin treatments, that will potentially decelerate progression to diabetes or avoid it completely," says Gregg Gerety MD, Chief of Endocrinology at St.Peter's Hospital in Albany, New York.
Reversing diabetes is possible and by following the seven steps in this article you will increase your chances of improving your overall health: -
1) Physical Activity
Incorporating more physical activity into your daily habits is one of the best remedies you can do to make diabetes less likely.
If you haven't exercised in a long time, start by building more activity into your routine. For example, instead of using the elevator take the stairs instead, park your car further from your place of work, take your pet out for walks in the park or do some stretches during TV commercials, says Patti Geil, MS, RD, author of What Do I Eat Now?
Becoming more physically active is a critical part of the treatment plan for prediabetes, because it reduces blood glucose levels and decreases body fat," says Geil.
As a rule of thumb, you should workout at least 3-4 times a week at 30-minute intervals. Consult with your doctor about your exercise plans to find out if you have any limitations.
2) Reduce Your Weight
Being overweight or obese should not discourage you from thinking about lowering your weight. In fact, to prevent
diabetes you might not have to lose as much as you think.
Results taken from one study/experiment, showed that people who were diagnosed with prediabetes and reduced their body weight by 5% to 7% (just 10-14lbs in someone who weighs 190 lbs) lessened their chances of getting diabetes by 58%.
3) Visit Your Doctor Regularly
Visit your primary doctor every four to six months, says Gerety.
If your body is responding well to the treatment, you can get positive feedback from your doctor. On the other hand, if you haven't responded well to the treatment, your doctor can help you get back on track by suggesting a different methodology of treatment.
"Generally, patients like to see some actual evidence of success or failure," says Gerety
4) Change Your Diet
- Increase your vegetable intake, advisably the ones containing little starch such as broccoli, carrots, green beans, spinach and other leafy greens.
- Load up on high-fiber foods
- Consume fruits in moderation, ideally about 1 to 3 servings per day.
- Substitute processed grain foods with whole grains for example substitute white rice with brown rice.
Furthermore, swap out foods high in calorie. "Take skim milk instead of whole milk. Take a diet soda instead of a regular soda," Geil says. "Select cheese, yogurt and salad dressings with lower fat content."
For instance instead of eating chips and desserts with a high and fat content, consume fruits, or whole wheat biscuits with peanut butter or low fat cheese, Geil says.
5) Get Enough Sleep
Depriving yourself of the right amount of sleep makes your goals to lose weight much harder, advises Theresa Garners, author of Your First Year with Diabetes.
A poor sleep pattern makes it harder for your body to use insulin effectively and lessen the chances of you reversing diabetes.
Set yourself up with the following good sleeping habits:
- Go to bed and wake up at the same time, preferably go to bed early and rise early.
- Loosen up before putting the lights out.
- Avoid watching TV or using your laptop, tablet or smart phone when its time to sleep
Your journey to lose weight, eat a healthy diet, and exercise on a regular basis will much easier when you have a support group of people helping you out, keeping you accountable and cheering you, says Ronald T. Ackermann, MD, MPH, an associate professor of medicine at Indiana University School of Medicine.
Think of joining a group or an online community of people, on the same journey you are on. An online community we recommend is Muscles After 40 designed for men over forty in pursuit of a healthy lifestyle.
In addition, get in touch with a certified diabetes educator, who will help you learn more about reversing diabetes. You can find one through the American Association of Diabetes Educators.
7) Dedication and Commitment
Having the right-state of mind can go a long way.
Notably the first days on your journey to a healthier you are likely to be the most difficult. This why we encourage you to accept that you won't do things perfectly, but commit to try your best all the time.
"Make a conscious choice to be consistent with everyday activities that will give you a higher chance of reversing diabetes," Garnero says. "Tell yourself, 'I'm going to give it my best. I'm going to make small changes over time.'"
Those changes will add up.
1) Power Foods for Weight Loss: https://musclesafterforty.com/5-diet-power-foods-equal-weight-loss/
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