Are you living with prediabetes? This condition, the precursor to type 2 diabetes, means you have elevated blood sugar levels that put you at a high risk of developing diabetes within five to 10 years.
However, this doesn’t have to be your future. At The Doctor’s House in Edina, Minnesota, internal medicine specialist Adepero Okulaja, MD, can help you turn prediabetes around, preventing its progression to type 2 diabetes.
Dr. Okulaja offers comprehensive care, including personalized treatment plans, patient education, and guidance to make positive lifestyle changes so you achieve total wellness. As a chronic care specialist, she helps patients manage conditions such as diabetes, but if you don’t yet have full-blown diabetes, she can work with you to get your blood sugar under control.
Are you ready to take control of your health? Here’s what you can do to reverse prediabetes and protect yourself from the dangers of type 2 diabetes.
Embrace a healthy diet
A balanced diet is the cornerstone of reversing prediabetes. By making wise food choices, you can significantly lower your blood glucose levels. Here’s what to focus on:
Whole foods
Choose whole, unprocessed foods that are naturally rich in vitamins and nutrients your body needs. Include plenty of fresh fruits and vegetables, along with whole grains and lean protein. Processed foods are often high in added sugars, unhealthy fats, and sodium, which can contribute to high blood sugar and weight gain.
Fiber
Consume plenty of fiber, found in whole grains, legumes, fruits, and vegetables. Fiber can help control blood glucose, and it promotes satiety (feeling full) after eating.
Healthy fats
Incorporate healthy fats — such as those found in avocados, nuts, seeds, and olive oil — into your diet. These types of fats help reduce inflammation and help regulate your levels of insulin, the hormone that controls blood sugar levels.
Hydration
Even mild or moderate dehydration can lead to a spike in blood sugar, but avoid turning to sodas or sports drinks. If you’re not a fan of drinking plain water, make it more interesting by flavoring it with fresh fruit, cucumber slices, or herbs.
Move your body, improve your health
Regular physical activity can improve insulin sensitivity, making your body’s cells more responsive to the hormone and allowing them to use glucose more effectively. Exercise also helps you lose weight, which is crucial to lowering blood sugar levels.
If you’re not used to regular exercise, start slowly and gradually increase the intensity and duration of your workouts. Remember, consistency is key. Find activities that you enjoy, and make moving your body a regular part of your routine.
Make necessary lifestyle changes
In addition to improving your diet and getting more exercise, these other lifestyle adjustments can make a difference when it comes to reversing prediabetes:
Quit smoking
Tobacco use is a major health risk and can contribute to insulin resistance and prediabetes. Quitting can improve your overall health and reduce your risk of developing type 2 diabetes.
Limit alcohol intake
Drinking too much alcohol can lead to weight gain, liver damage, and increased blood sugar levels. Moderating your alcohol intake or abstaining altogether is beneficial to your health, especially if you have prediabetes.
Manage stress
Chronic stress can contribute to insulin resistance and weight gain, both of which can increase your risk of developing diabetes. Effective stress management techniques — such as meditation, yoga, or deep breathing — can reduce stress and insulin resistance.
Address underlying health issues
Certain health conditions can contribute to elevated blood sugar levels. Addressing these issues can often help you regain control of your blood sugar and reverse prediabetes. Some examples are:
- Sleep apnea
- Polycystic ovary syndrome (PCOS)
- High blood pressure
- Thyroid disease
- Nonalcoholic fatty liver disease
Dr. Okulaja conducts a thorough evaluation to identify any underlying health issues that could be contributing to your prediabetes. She may order diagnostic tests such as blood tests, urine tests, or X-rays.
You can take control of your health. For more information about reversing prediabetes, call or click to book a consultation with Dr. Okulaja at The Doctor’s House today.
