5 Changes in lifestyle to reverse prediabetes

Jun 12, 2017 | | Say something

5 Changes in lifestyle to reverse prediabetes ;

Dr. Sarah Cimperman, ND
@DrCimperman

A healthy lifestyle is as important as a healthy diet when it comes to reverse prediabetes and keep it off. In fact, studies show that interventions lifestyle are the most effective to reverse pre-diabetes treatment, reducing hemoglobin A1C, lower high blood pressure, improved fitness, and promote weight loss . 1 The following five lifestyle changes will help you achieve these goals and more.

# 1: Avoid cigarette smoke

Studies show that cigarette smoking increases levels of blood sugar fasting and increases the risk of developing diabetes (as well as other diseases such as cardiovascular disease and cancer). 2 Even if you do not smoke, being around people who do may have a similar effect. Studies show that people exposed to secondhand smoke have higher levels of fasting blood glucose and hemoglobin A1C, more insulin resistance, and increased incidence of type 2 diabetes 3 When trying to quit smoking, about 90 percent of which have had long-term success quit abruptly, and this method of stroke has been shown to be twice as effective as replacement therapy, nicotine and drugs They are taken to reduce anxiety. 4 These drugs have side effects such as constipation and insomnia and nicotine replacement is not a good choice for people with prediabetes as the long-term use can increase insulin levels and promote resistance insulin. 5

# 2: Exercise regularly

Exercise helps reverse pre-diabetes by reducing inflammation, reducing blood sugar , making the cells more sensitive to insulin and increase levels of serotonin, which helps reduce food cravings. 6 Studies show that regular exercise improves fitness in people with high blood sugar by up to 40 percent in just three to five months, 7 and that the combination of aerobic and strengthening is more powerful than any kind of exercise. 8 in one trial, researchers followed more than 32,000 men 18 years and found that those who carried out at least 150 minutes of aerobic exercise and strengthening a week reduced their risk of type diabetes 2 in almost 60 percent. 9 the best forms of exercise are going to do regularly, so finding activities you enjoy. Talk to your doctor about your exercise goals, especially if it is not already physically active, and consider meeting at least once with a personal trainer who can put together a proper routine for you, you become familiar with exercise equipment, and make sure that ‘you are doing the exercises correctly.

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# 3: Stress Management

When we are constantly exposed to stress, whether physical or mental, real or imaginary, levels of stress hormones, such as cortisol are continuously elevated. This triggers inflammation, prompts the body to store fat, and increases the risk of developing diabetes. 10 high levels of cortisol also deplete serotonin, making us crave sweets and starchy foods. One of the best ways to keep cortisol levels low is to find activities that help us manage stress. Exercise is good, but other options are also effective, such as yoga, meditation, guided imagery, breathing exercises, progressive muscle relaxation, qigong, massage, or just spending time in nature. Like any other skill, it requires practice relaxation, focus and concentration. The more you do, the easier it will be. Choose activities that feel right to you and practice daily or whenever the need arises.

# 4: Get plenty of sleep

cycles of short sleep raise levels of blood sugar, cause cells lose their sensitivity to insulin, and increase the risk of diabetes. 11 Lack of sleep also causes levels of leptin, a hormone that reduces appetite to go down, and levels of ghrelin, a hormone that causes hunger to go up. In one study, deprivation of only two hours of sleep caused sugar and healthy to want to eat more of the same men. 12 Another study showed that sleep seven hours or less overnight asks our body to store fat while you sleep nine hours or more suppresses this effect. 13 If you struggle with insomnia, talk to your doctor about strategies sleep hygiene and avoid electronics before bed, sleep in complete darkness, and eliminating alcohol, caffeine and sugar of your diet.

# 5: Consider Detox

Toxic compounds pervade our environment and that permeate our bodies. About 500 different chemicals have been found in human blood and adipose tissue 14 and the older we get, the more toxins they contain. 15 Studies show that many of these chemicals can cause changes in the body that promote the development of diabetes. These “diabetogens” include pesticides, chemicals in nonstick cookware and food containers and plastic beverage, industrial pollutants absorbed by some of the plants and animals in our diet, and chemicals in drinking water. Since 1999, the National Center for Health Statistics, part of the Centers for Disease Control and Disease Prevention has been measured chemicals in the blood and urine of people taking part in the National Health and Nutrition Examination Survey. The most recent report found diabetogens in 100 percent of the 2,500 people studied (CDC 2013). 16 We will never be able to avoid all the toxins in our environment, but we can take steps to minimize our exposure and eliminate them from our bodies through detoxification. If you are interested in detoxification, ask your naturopathic doctor to individualize a protocol that suits your needs and help you reach your goals.

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References:

  1. Wing RR and look forward Research Group. Long-term effects of lifestyle intervention on weight and cardiovascular risk factors in people with type 2 diabetes mellitus: results of four years of looking forward test. Archives of Internal Medicine . 2010; 170 (17) :. 1566-1575
  2. Rafalson L, Donahue RP, Dmochowski J, K Rejman, J Dorn, Trevisan M. Cigarette smoking is associated with the conversion of normoglycemia to impaired fasting glucose: The Health Study Western New York. . Annals of Epidemiology 2009; 19 (6):. 365-71
  3. JO Tweed, Hsia SH, Lutfy K, Friedman TC. Endocrine effects of nicotine and cigarette smoke. Trends in Endocrinology and Metabolism . . 2012; 23 (7): 334-42
  4. Dorana CM, Valenti L, M Robinson, Britt H, Mattick RP. The level of smoking in Australian general practice patients and their attempts to quit. addictive behaviors . . 2006; 31 (5): 758-66
  5. Eliasson B, Taskinen MR, Smith U. Long-term use of nicotine gum is associated with hyperinsulinemia and insulin resistance. Circulation . . nineteen ninety six; 94 (5): 878-81
  6. Thomas DE, Elliott EJ, Naughton GA. Exercise for type 2 diabetes mellitus Cochrane Database of Systematic Reviews . 2006; (3):. CD002968
  7. Huebschmann AG, Kohrt WM, Regensteiner JG. The exercise attenuates the effects of premature cardiovascular aging type 2 diabetes mellitus Vascular Medicine . . 2011; 16 (5): 378-90
  8. TS Church, Blair SN, Cocreham S, N Johannsen, Johnson W, Kramer K, et al. Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. Journal of the American Medical Association. 2010; 304 (20) :. 2253-62
  9. Grontved A, Rimm EB, Willett WC, Andersen LB, FB Hu. Prospective study of weight training and the risk of type 2 diabetes mellitus in men. Archives of Internal Medicine . 2012; 172 (17) :. 1306-1312
  10. Godfrey KM, HM Inskip, Hanson MA. The long-term effects of prenatal development on growth and metabolism. Seminars in Reproductive Medicine . . 2011; 29 (3): 257-65
  11. Knutson KL, Van Caute E. Associations between sleep loss and increased risk of obesity and diabetes. Annals of the Academy of Sciences of New York 2008; 1129: 287-304.
  12. Van Cauter E, Holmbäck T, K Knutson, Leproult R, Miller A, Nedeltcheva A, Pannain S, P Penev, Tasali E, K. Spiegel impact of sleep and lack of sleep on neuroendocrine and metabolic functions . Hormone Research . 2007; 67 (Suppl 1): 2-9.
  13. Watson NF, Harden KP, Buchwald D, Vitiello MV, AI package, Weigle DS, J. Goldberg sleep duration and body mass index in twins: a gene-environment interaction. Sleep . . 2012; 35 (5): 597-603
  14. EWG (Environmental Working Group). Pollution in newborns minority: BPA and other contaminants cord blood. [Web page]. EWG website. http://www.ewg.org/research/minority-cord-blood-report/bpa-and-other-cord-blood-pollutants. Accessed September 10, 2013.
  15. Hue O, J Marcotte, Berrigan F, et al. The plasma concentration of organochlorine compounds is associated with age and no obesity. Chemosphere . . 2007; 67 (7): 1463-7
  16. CDC (Centers for Disease Control and Prevention Disease). Fourth National Report on Human Exposure to environmental chemicals, updated tables. [Web page]. CDC website. http://www.cdc.gov/exposurereport/. Accessed September 10, 2013.
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Cimperman_headshot_revised Sarah Cimperman, ND is the author of the new book, prediabetes Detox: a program for the whole body to balance your blood sugar, increase energy and reduce sugar cravings. He graduated from the NCNM in 2002 and has a private practice in New York City. His expertise has been featured on Fox News and The Huffington Post and Natural Health magazine, the magazine be whole, and welfare Journal, among other publications. Dr. Cimperman also writes two blogs, a different type of Naturopathic Doctor and the Gourmet.

This article was originally published on thenatpath, Read the original article here

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Posted in: Cigarettes, Detox, Exercise, Prediabetes, Sleep, Stress

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