Pre-diabetes is a disease that affects every other American and one in for kids. Studies have shown that one in three Americans will have diabetes by 2050. One-third of Medicare budget is spent on this disease which makes it the biggest issue of the federal debt. These numbers are likely to increase, so there’s clearly a lot of work to be done in preventing this massive problem in the future. Diabetes is an underlying cause of cancer, heart disease, and premature death. All the conditions are 100% reversible and preventable.
A diet of empty calories, refined carbohydrates that transform to sugar, liquid sugar, and quickly absorbed sugar effects high insulin levels which eventually lead to insulin resistance and later pre-diabetes or Type 2 diabetes. High insulin levels include many problems such as poor sex drive, depression, increased risk of cancer, high blood pressure, and inflammation. Many of us are not aware how much risk is at stake here. The primary factor in reducing the risk of obesity and pre-diabetes is to dramatically reduce sugar or even better to completely eliminate it from your diet.
2. Whole, Unprocessed Foods
Whole, unprocessed foods will reduce oxidative stress and inflammation, balance your blood sugar, and improve your liver detoxification and this is a good way to reversing and preventing diabetes and insulin resistance. Choose a good diet strategy and include plenty of omega-3 fats, olive oil and coconut butter, nuts, legumes, seeds, and a wide variety of fruits and vegetables. This kind of foods will reverse insulin resistance and diabetes, promote a healthy metabolism, turn on the right gene messages, and prevent aging and diseases related to age such as heart disease.
3. Right Nutrients
The right supplements cause your cells to be more efficient at metabolizing fat and sugar and more sensitive to insulin. If you combine that with certain lifestyle adjustments and the right diet, you are likely to prevent diabetes, or you are on the right path to get the reverse effect.
4. Right Exercise
A 30-minute walk would be very helpful to your cause. You don’t need to spend a lot of time at the gym where you expect significant results. Getting a heart rate up to 70 to 80% of its maximum capacity for 60 minutes is a good start. Do it up to six times a week. When you feel the need or desire, you can put in some strength and high-intensity interval workouts.
Lack of sleep won’t do you any good. It spikes sugar, causes carb cravings, damages your metabolism, and increases the risk for many diseases including pre-diabetes. Some studies show that even among healthy subjects a partial night’s poor sleep can produce insulin resistance. Therefore, it is crucial to create a sleeping routine which will help you avoid this. Complete darkness, quietness, herbal therapies, and meditating can help.
6. Stress Levels
Chronic stress cause increase of inflammatory compounds -cytokines, cortisol, and insulin levels. All this can lead to insulin resistance, weight gain, and eventually pre-diabetes. Managing stress is a significant component in controlling obesity. The ways to manage stress are through laughing, massages, yoga, exercises, and dancing.
7. Measuring Weight
People who keep records of their weight have twice much success in losing weight. Start by writing a journal or maintaining a notebook to follow your progress or get a smart scale and get all data on your smartphone . You can track everything you eat, so you get a decent picture where you make a mistake in a long run. Also, keep records of your measurements: waist size, blood pressure, body mass index, and weight. Getting the first positive results can only inspire you to do better in the future.