5 Best Borderline Diabetic Prevention Techniques
We’ve always been told that too much of a good thing is bad for us. And while we’re led to believe that candies can cause tooth decay or too much cake can cause obesity, we were never warned about diabetes.
Diabetes is a disease in which your blood glucose levels are way above normal. But before you become a full-blown diabetic people go through the borderline diabetic stage.
Borderline diabetics or prediabetics have blood sugar levels above normal but not high enough to be considered diabetes. Borderline diabetics are at risk of developing type 2 diabetes and heart disease if not addressed properly.
If your doctor diagnosed you as a borderline diabetec, don’t fret. It’s never too late to turn your life around! According to the Diabetes Prevention Program, even the slightest decrease in weight, around 10-15 pounds if overweight, can reduce the risk of developing type 2 diabetes by 58% over three years.
If you do not know where to start, following these steps can greatly help so you can live a life free from diabetes and heart complications.
- Exercise Daily
Staying active can immensely lower your glucose and therefore, lowering your risk for diabetes. If you have not exercised in a long time, you can stay active by consciously incorporating more activity into your daily routine. For example, you can walk around more instead of just lazing around all day, or you can stretch your body when you can.
It is recommended to exercise for at least 30 minutes a day. For seniors, 30 minutes of stretching, aerobic or strength exercises will do. Any form of activity is always better than nothing. That’s why we have a personal trainer come to our homes at least two times a week for those who want exercises.
- Eat The Right Foods
You may have heard this a lot but you really can’t outrun a bad diet. It does not matter if you exercise all day. If you still eat unhealthily, you can’t lose weight and you are at risk of diabetes. Whether or not you are a borderline diabetic, eating healthy is always a good idea, regardless of age.
The borderline diabetic diet consists of eating whole foods and avoiding sugar as much as possible. Whole foods are invariably better than processed.. Fresh fruits and vegetables are packed with nutrients which amps up your energy and releases toxins from your body. If processed foods are unavoidable, choosing low-fat or no sugar is the ideal choice. Here are some examples of great foods to include in your borderline diabetic diet:
- Nuts – especially walnuts. Walnuts are high in fiber and healthy fats, and eating nuts in general help you lose weight
- Spinach – Loaded with magnesium and potassium. If your potassium is too low, you increase your risk of becoming diabetic
- Fish that are low in mercury – How do you know the fish is low in mercury? Because it is high on the food chain. As fish eat more fish, the mercury accumulates in their bodies. You want to eat fish who just eat plankton or who are way down on the food chain. Examples would be wild-caught salmon, sardines and anchovies.
- Seeds – Many seeds contain magnesium, which helps lower your insulin resistance, and helps reverse diabetes. Make sure the seeds are unprocessed. Some good types of seeds include pumpkin, sunflower, black sesame, and black cumin
- Avocados – These fruits (not vegetables) are a fantastic source of about 20 different vitamins and minerals, including magnesium. By eating fats like avocados, you slow the digestion of carbs. Slowing digestion will help keep blood glucose levels more stable.
- Lose Weight
By exercising daily and eating the right food, it is inevitable for your body to lose weight. If you are overweight, you don’t have to lose a hundred pounds to be in the safe zone. Losing about 5-10% of your body weight is a great start to lowering your chances of getting diabetes.
- Sleep Well
Sleeping well helps in losing weight. Sleep deprivation makes it harder for your body to benefit from the insulin thus heightens your risk for type 2 diabetes.
Having a good sleeping pattern helps to your body to get used to the changes. You can do this by going to bed and waking up at the same time every day. Before you know it, you’re up before your alarm clock goes off.
- Choose to Commit
Starting a routine is not the problem but sticking to it is. Choosing to commit is the most crucial part as it determines your success. Having the right mind-set helps a lot in getting through each day successfully.
Making a drastic lifestyle change is not an easy task. But if you are determined to live life to the fullest, it won’t be so hard to stick to the plan. Being diagnosed as a borderline diabetic does not mean you will develop diabetes. By following these steps religiously, you can definitely reverse your life for the better.
Source: APFP
