Your doctor tells you that ‘you’re pre-diabetic’ – now what?
If you have recently been diagnosed as pre-diabetic or are in the early stages of full-blown diabetes – can the condition be reversed? The short answer is yes. Problems arise when – after being told of the condition – nothing is done to correct it. A diagnosis should be a wake-up call to take positive steps to control and reverse the process that led this outcome.
Uncontrolled diabetes can lead to blindness, strokes and heart attacks, amputations, a life time of dialysis among other things. Each of these conditions have affected close family members and friends. I believe that if corrective actions had been taken when the symptoms started showing up, these conditions could have been prevented.
Many people continue to suffer from diabetes because of a lack of knowledge and understanding of the disease.
Some basics facts about diabetes:
There is a high chance that if you have a family history of the disease there is a chance that you could develop it. This family connection has to be a blood relation – such as a grandmother or grandfather on either your mother or father’s side. If your father has the disease your chances of getting it is even greater.
Certain medications can be risk factors for developing the disease. I recently read the story of Dr. Oh, an Army physician and a fitness buff who competes as a cross-fitter, and how he became pre-diabetic as a result of taking a statin drug to control his cholesterol.
Prescription medication has also affected a member of my immediate family. After taking a doctor prescribed blood thinner, they also developed the disease.
Being over-weight or obese is one of the leading factors to becoming pre-diabetic or diabetic. And unfortunately being overweight is a growing problem in our country today, affecting not just adults but children of all ages.
A recent study mentioned in the Men’s Health highlighted the fact that losing just 15 % of your body weight can help to reverse diabetes in many cases.
Your diet must also be considered as another cause. The average person’s diet is definitely in need of a serious overhaul. There is far too much sugar and salt in the foods we eat. Also eating foods that’s loaded with unnatural additives such as steroids, coloring and pesticides, and the overconsumption of bad fats, must be either eliminated or reduced to a minimum.
It’s important to consume natural, whole foods such as organic veggies, healthy fats (avocados, butter, nuts, coconut oil, organic pastured eggs) and healthy proteins (free ranging chicken, wild caught fish, and meats from grass-fed animals). And of course we need to include the right carbohydrates in our daily diet – such as beans and legumes, sweet potatoes, organically grown fruits and whole grains.
In addition to the above, if you are not active, there is no need to consume 3000 plus calories each day. Many of us are siting at our desk for work or on the couch watching television for hours on end. Eating excessive calories will only lead to extra weight.
How to prevent pre-diabetes with exercises
To compliment a clean diet we need to move. It has been proven many times that one of the most effective ways to prevent pre-diabetes is to start an exercise program . . . with the aim of keeping your blood sugar level in the normal range. This varies depending on when it’s taken.
A good workout program includes an effective cardio routine, flexibility and resistance exercises. I practice Hiit weight training which has been key in helping me to prevent pre-diabetes and diabetes from affecting my life.
An example of a Hiit workout is doing multi-joint/function exercises such as bench pressing. It brings into play your wrist, elbows and shoulders joints. You can use an exercise bench or resistance bands for this exercise.
Bench presses help with breathing, builds strong chest muscles, gives definition to your deltoids and traps as well as pump up your triceps muscles. Do each set to failure. I do them once per week and sometimes two if I feel the need. When you are just starting I would recommend doing them once per week with light enough weights to allow you to complete 10 reps.
Another great multi-functional exercise that’s great for overall strength and balance is the squat. Proper form must be used when doing this exercise to prevent injuries. Follow the steps in the following youtube video and remember resistance bands can be used in place of barbells.
Can you prevent pre-diabetes and if you have been diagnosed with the disease, can it be reversed? Yes and yes. But you must take the necessary action and follow proven steps – as soon as possible – to control it and prevent it from progressing.
Got to How to Prevent Pre-diabetes now for information on a step by step method to help you increase blood flow and heal nerve damage.