If you have prediabetes…….. ACT NOW! DO SOMETHING! PAY ATTENTION!
If you have prediabetes, there are actions you can take today to stave off diabetes. While change is not easy, it’s worth it and now is the time. The fact is, you have the opportunity now to delay or prevent diabetes. After you get diabetes, it doesn’t go away. There is no cure. It will be more work and more expensive if you get diabetes. That’s why I’m imploring you to take action now.
Here are 2 very common phrases I hear about prediabetes:
“I just have prediabetes. I’ve had it a while” (No big deal. It’s not really anything.)
“I wish I paid attention when I had prediabetes. I could kick myself for not doing something then!” (Now with the diagnosis of diabetes there needs to be attention to diet, as well as medication and checking sugar.)
Let me be clear — Having prediabetes doesn’t mean you will get diabetes.
Prediabetes does raise your risk for diabetes and heart disease and there are things you can do to delay or prevent diabetes.
Prediabetes is a condition that causes your glucose (sugar) levels to be elevated above the normal range but not high enough for diabetes. It happens because your body cannot use insulin properly. Your cells “resist” the insulin making it hard for glucose to get into the cells. Over time, you make less insulin and may develop type 2 diabetes. For more information on prediabetes, go to www.diabetes.org.
Here’s what I want you to act on and pay attention to….
How to manage prediabetes and cut your risk for diabetes in half!
- Lose weight (aim for 7% of your body weight)
- Get regular physical activity (at least 150 minutes each week)
Note-Without weight loss and moderate physical activity, up to a third of people with with prediabetes will get diabetes within 5 years.
Losing Weight
Losing weight helps your body cells become more sensitive (less resistant) to insulin. When cells are sensitive to insulin, more glucose can get inside the cells and the glucose level in the blood is lower. A lower glucose level decreases your risk of type 2 diabetes.
Losing at least 7% of your body weight cuts your risk of diabetes in half.
| If you weigh…. | Try to lose at least….. |
| 150 pounds | 11 pounds |
| 200 pounds | 14 pounds |
| 250 pounds | 17 pounds |
Here are the steps to healthy weight loss:
- Choose healthy foods For details see ChooseMyPlate.gov
- Pick drinks without added sugar-water, low-fat and fat-free milk, diet drinks, unsweet tea and limited fruit juice
- Watch portion sizes
- Eat mindfully-try to eat at the first signs of hunger and stop when you are satisfied
- Get regular physical activity
There is no need to focus on carbohydrate content of foods when you have prediabetes.
If you have questions, hop over to my Facebook page to ask there or contact me anytime. I love helping people with customized nutrition plans.
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