5 Changes in lifestyle to reverse prediabetes ;
Dr. Sarah Cimperman, ND
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.
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
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.
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.
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.
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.
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.
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