How to manage prediabetes naturally?

 

*I am a Certified Personal Trainer, Fitness Nutrition Specialist, and Certified Wellness Advisor passionate about seeing my community live well. I am sharing the research with you. I strongly encourage you to get the okay from a doctor or diagnose you. I will reference where I got my information. 

Prediabetes diagnosis, now what?

Many people walk around with no idea that they have prediabetes until they are diagnosed.  Often there are no symptoms even though prediabetes exists. Many people begin their wellness journey as a reaction to diagnoses versus prevention.  It doesn’t matter where you begin. What matters is that you realize that you are worth investing in your health and making a lifestyle of honoring your temple. If you have received the prediabetes diagnosis, I’m glad you’re ready to take care of yourself if you haven’t been diagnosed with prediabetes and feel like you may have some factors ask your doctor to test your blood glucose levels.

Prediabetes diagnosis is increasing rapidly, and it’s being diagnosed at a younger age. BaptistHealth.net reported nearly 30% of American youth to have prediabetes.  According to the article, the pandemic has significantly influenced the recent increase in prediabetes diagnoses. Cnn.com reported that prediabetes in Children has doubled since 2020.

Metabolic disease is rising; many people aren’t willing to address it until they are diagnosed. If you get a diagnosis of prediabetes, Now what? You can accept that if you don’t change your lifestyle, you increase your chances of being diagnosed with Type 2 diabetes within two years, or you can change your lifestyle.

What is prediabetes?

Prediabetes is a red flag to many people that the way they are eating and moving their bodies isn’t serving them well. There are some simple things that you can do to change it.  You don’t have to get stuck in a prediabetes diagnosis.  By God’s grace, there are ways to overcome.

Many people walk around with no idea that they have prediabetes until they are diagnosed.  Often there are no symptoms even though prediabetes exists. Many people begin their wellness journey as a reaction to diagnoses versus prevention.  It doesn’t matter where you begin. What matters is that you realize that you are worth investing in your health and making a lifestyle of honoring your temple. If you have received the prediabetes diagnosis, I’m glad you’re ready to take care of yourself.

If you haven’t been diagnosed with prediabetes and you feel like you may have some of the symptoms. The Mayoclinic.org defines prediabetes as a higher-than-normal blood sugar level it’s not high enough to be considered type 2 diabetes yet but without lifestyle changes in adults and children with prediabetes at a high risk of developing type 2 diabetes.

The Centers for Disease Control reported An estimated 88 million adults have prediabetes, 34.5% of the U.S. adult population. (CDC, 2020)That number has risen by 4 million since 2018. An estimated 88 million American adults – 34.5% or more than one in three adults – are prediabetic, meaning they are at risk for developing type 2 diabetes, a chronic condition that can lead to terminal complications and illness, such as:

  • Heart disease
  • Kidney disease
  • Stroke
  • Nerve damage begins at extremities like hands and feet
  • Eye problems

And many people are aware of the symptoms or have no idea they are at risk. I want to make you aware of options to help you avoid or prevent a diagnosis of prediabetes.

*I am a Certified Personal Trainer, Fitness Nutrition Specialist, and Certified Wellness Advisor passionate about seeing my community live well. I am sharing the research with you. I strongly encourage you to get the okay from a doctor or diagnose you. I will reference where I got my information. 

What does pre-diabetes mean?

The doctor’s diagnosis of prediabetes means that your tested blood sugar is higher than the normal range, but your blood sugar has reached diabetic levels.

According to the CDC, 

  • A normal blood sugar range is fasting, meaning without food for 8-10 hours is 99 mg/dL or below.
  • Prediabetes blood sugar range when fasting is 100 – 125 mg/dL.
  • Diabetes blood sugar range is 126 mg/dL or above. (CDC,2021)

Some other numbers to be aware of is your A1C and Gluten tolerance test. This infographic shares the best range to prevent diabetes.

Blood sugar means the blood glucose, or sugar, that comes from your food. When your blood has too much glucose in the bloodstream over time, it causes damage to your body. The more glucose you consume, the higher your blood sugar.

What are prediabetes symptoms?

Most people are shocked when they are diagnosed with prediabetes because they don’t have any signs or symptoms. The CDC says that 80% of Americans with prediabetes are unaware. It’s not until diagnoses through a blood glucose test they become aware. The good news is knowing and making a conscious effort towards lowering your risk of Type 2 diabetes. I’ve had clients who reversed prediabetes diagnosis. It was her hard work, and it’s not a guarantee, but it lowers your chances significantly and has mental and emotional benefits.

Who’s at risk for prediabetes?

Everyone is at risk for prediabetes and all ages.  Since 2020, Prediabetes has more than doubled among American children. It is no longer affecting older generations.  

What leads to prediabetes?

It has been concluded that factors that increase the risk for prediabetes (and type 2 diabetes) are: 

  • Weight is a factor that contributes to prediabetes
  • Having a family history of diabetes
  • A sedentary lifestyle
  • Women who have had gestational diabetes or polycystic ovary syndrome
  • Accessibility and availability of whole foods (CDC,22)

How to manage prediabetes?

Lifestyle changes are not guaranteed to prevent Type 2 diabetes, but you can manage prediabetes. I fully believe if you honor your temple and give it to God. He will renew and restore you. Working with my clients and FaithFueled life testimonies. You cannot tell me it’s not true. Prayer is powerful.

In my research, several sites, including the CDC and Diabetes.org, recommend working with certified educators who can help design exercise programs and menus, recommend how much weight to lose, and suggest other lifestyle changes. Be an advocate for yourself and be in communication with your doctor. They can help you and direct you to the right path. Keep this in mind. You are required to follow the plan and do the work.

Today you can begin making changes

1. Pray

for help, direction, and the right people and come alongside you. We were not meant to go it alone. Also, there is no shame in a diagnosis. It’s just an opportunity to be aware that some changes need to be made. Bring it all to God in prayer.

2. Change what you believe.

If you are going to start believing anything, you will fail. You will. What you believe is what you achieve. 

 

Now faith is confidence in what we hope for and assurance about what we do not see. Hebrews 11:1

3. Move Your Body

Movement should be fun, but I’m going to be real. At first, it will be challenging, awkward, and inconvenient. Anytime you try something, it takes some time to adjust I feel that is the hard part.  But start at the beginning of the list; again, pray for someone to come alongside you and to guide you. Also, believe that you can live an active lifestyle your definition of what is up to you.  

Romans 12:1: “Therefore, brothers and sisters, in view of the mercies of God, I urge you to present your bodies as a living sacrifice, holy and pleasing to God; this is your true worship”

An effective workout plan is to Increase your exercise levels to at least three times a week and work. A workout is not an easy out. It should be challenging for it to change you both mentally and physically. If you want to set up a goal, consult with me. I’d love to give you some direction.

4. Nourish Better

 Eat a balanced diet, and eat foods that fuel you, like protein and produce. Be mindful of the simple carbs that you consume. Simple carbohydrates can be found in whole food sources such as fruits, milk, and milk products. Simple carbohydrates are also found in processed and refined sugars like candy, refined white sugar, syrups, and soft drinks and drinks sweetened with refined sugar and syrups. Reduce and avoid desserts with refined white sugar and syrups.  Eat proportionate amounts to your body’s starchy carbs, such as pasta, bread, rice, and grains.

Check out my interview with RD/LDN Alexis Newman, who has also lived with Type 1 Diabetes since she was 18. Learn an expert and advocate for diabetes awareness.  

5. Rest

Get regular sleep. The risk of diabetes increases with the disruption of circadian rhythms, so it is especially important for people with sleep apnea to seek help. The risk of diabetes increases with the disruption of circadian rhythms, so it is especially important for people with sleep apnea to seek help.

 

Get a plan

If you have a plan, it’s easier to make habit changes.  I have a 21-day Sugar Freedom program called Sugar Detox and Devotion.  Daily receive prayers, devotions, workouts, and healthy eating guidelines to help you find better alternatives to sugar and freedom from dependency.  The journey you begin will take longer than 21-Days, but the Sugar Detox and Devotion is a great start to set you up and guide you to a solution.  Think of prediabetes as your body’s way of turning on the check engine light and reminding you some maintenance need to be done if you are diligent and go to a professional to help you will be back on the road.

 

Have you reached out to your doctor to have your blood glucose tested?

 

 

References:

Mayo Foundation for Medical Education and Research. (2022, March 17). Prediabetes. Mayo Clinic. Retrieved November 2, 2022, from https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278

Centers for Disease Control and Prevention. (2022, March 9). Diabetes data and statistics. Centers for Disease Control and Prevention. Retrieved November 1, 2022, from https://www.cdc.gov/diabetes/data/index.html

Centers for Disease Control and Prevention. (2021, August 10). Diabetes tests. Centers for Disease Control and Prevention. Retrieved November 1, 2022, from https://www.cdc.gov/diabetes/basics/getting-tested.html#:~:text=A%20fasting%20blood%20sugar%20level,higher%20indicates%20you%20have%20diabetes

Centers for Disease Control and Prevention. (2022, April 6). Advancing Health Equity. Centers for Disease Control and Prevention. Retrieved November 1, 2022, from https://www.cdc.gov/diabetes/health-equity/index.html

Mason, I. C., Qian, J., Adler, G. K., & Scheer, F. A. J. L. (2020, March). Impact of circadian disruption on glucose metabolism: Implications for type 2 diabetes . Diabetologia. Retrieved November 2, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7002226/#:~:text=Experimental%20evidence%20indicates%20that%20circadian,and%20the%20transition%20to%20diabetes.

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