Eight ways to prevent prediabetes from progressing to diabetes
Although most people are aware of diabetes, not all may be familiar with prediabetes, a situation where individuals have blood glucose levels higher than normal but not high enough to be classified as diabetes. An estimated 34% of adults in America have prediabetes, according to the National Institutes of Health. When receiving a diagnosis of prediabetes, it is a signal that you are at risk for developing type 2 diabetes. There are lifestyle steps that can be taken to prevent the progression to diabetes. Unless steps are taken, most people with prediabetes will develop diabetes within 10 years. Here are eight ways to reduce the risk of making that progression.
Rethink portion sizes
Over the years, servings have supersized causing us to overeat. A quarter-pound hamburger has been replaced with a half-pound hamburger although dietary guidelines recommend only a three-ounce serving of protein. A recommended rice or pasta serving is one-half a cup, not the familiar plate-sized mound served in restaurants. Try pairing down serving sizes to reduce calories and lose a few pounds.
Make friends with fruits and veggies
Invite fruits and veggies to be a major part of your meals. Fill half of your plate with fruits and or vegetables. Then use one quarter of the plate for lean protein like chicken, fish or lean red meat and one quarter of the plate for a starch like potatoes or rice. Snack on carrots or apples. Not only are fruits and vegetables lower in calories, they add important fiber to your diet, which helps control blood sugar.
The information about fat, carbs and calories are in plain sight on product packaging, so read them. Your healthy cereal or granola bar may not be as healthy as you thought. Three different brands of the same item can have very different carb amounts, so compare and choose wisely. Also check the serving size and limit your serving to that amount.
Get some shut-eye
A study at the University of Chicago found that a bad night’s sleep can raise morning blood sugar by 23%. Losing just one night of sleep interferes with the liver’s ability to produce glucose and process insulin, which increases the risk for diabetes. If your sleep patterns are not ideal, work on remedies like avoiding caffeine after noon and keeping your room dark and cool at night.
Enjoy leafy greens
Try to enjoy a salad once a day. Leafy greens contain fiber, magnesium and polyphenols, which help your cells maintain their sensitivity to insulin, which is the hormone tasked with absorbing blood sugar. Choose salad dressings that are low fat to avoid extra calories.
Protein in the morning
Blood sugar tends to be elevated in the morning so try eating a low carb, high protein breakfast, which helps blood sugars to come down. Choosing a high carb meal at breakfast can keep those already high sugar levels elevated all day long.
Add citrus to the mix
Move beyond bananas and add citrus fruits like tangerines, oranges and grapefruit. Citrus fruits have compounds that counteract insulin resistance, which helps prevent diabetes.
Eat better snacks
When energy drops, a sugary snack may be tempting but research shows that protein will provide more energy and less sugar. The amino acids in protein stimulates the brain cells known as orexins that wake up the brain. Sugar acts to block those cells. So, try a hardboiled egg or a half of chicken sandwich for a true energy boost.
A good diet is good medicine
Eating healthy is important all of the time, including after undergoing surgery or another medical event. It can be challenging to eat properly during a time of recovery. Thinking about what is best to eat and making the effort to prepare it can be overwhelming. A desire to ensure a proper diet and care during recovery is one of the main reasons people choose to recover in a short-term care facility.
Glenview Terrace has earned a reputation for top-notch care in an elegant setting. Glenview Terrace has a team of professionals who know the challenges presented by prediabetes and other medical conditions. During a time of recovery, they can provide balanced meals that keep you moving toward your wellness goals.
Choosing Glenview Terrace means you can be assured of receiving care from a team of medical professionals and therapists focused on helping you become healthy again. Regaining strength is an important part of recovery and the therapists are ready to help each guest with one-on-one physical, occupational, speech and respiratory therapy sessions up to seven days a week. Glenview Terrace offers state-of-the art equipment in its gyms to move you toward personal goals. They can also help you develop a long-term plan for safely continuing exercise after discharge.
Glenview Terrace delivers this outstanding care in an elegant setting that begins with beautifully landscaped grounds and continues into the spacious, comfortable rooms. Guests can enjoy concierge service and an array of other amenities and services designed to pamper guests. For additional information or to arrange a tour, visit glenviewterrace.com or call 847-729-9090.Back