Managing prediabetes: tips from diabetes coaching expert in Virginia
October 28, 2020at7:00 AM
Have you recently been diagnosed with prediabetes? While it can be upsetting to receive this diagnosis, the good news is that this condition can be managed through lifestyle changes.
At Step by Step Wellness & Weight Loss, which provides diabetes coaching in Virginia, we’ve helped many people manage prediabetes through diet and exercise. We’re sharing our top 5 tips for keeping your blood sugar levels in the healthy range and reversing prediabetes naturally.
1. Better health starts with a better diet
Diet is perhaps the number-one factor in successfully managing prediabetes naturally. While sugar intake alone doesn’t cause prediabetes, diets high in sugar and processed foods are major risk factors. When shifting your eating habits, focus on “eating clean,” such as:
Plenty of leafy greens and vegetables.
Healthy fats, like fish, avocado, and nuts.
The goal is to eat nutritionally dense foods, which are often more satiating, so you’ll be less likely to binge on sweets and processed food. At Step by Step Wellness & Weight Loss, our diabetes coaching expert in Virginia can design a custom wellness program for a healthier diet.
2. Get moving
Exercise helps maintain good health, especially for people with prediabetes. This is because exercise is thought to lower blood sugar levels naturally by increasing insulin sensitivity.
People with prediabetes often have “insulin resistance,” which means that the body’s cells don’t respond well to insulin, and they can’t use glucose (sugar) from the blood to make energy. By increasing insulin sensitivity, the body can use insulin more efficiently.
Aim to get at least 30 minutes of moderate physical activity 5 days a week. If you’re a beginner, consider walking or other low-impact exercises. Exercise can also include jogging, swimming, bicycling, playing sports, and anything that gets your heart rate up.
3. Lose excess weight
If you’re overweight, losing just 5% - 10% of your body fat can play a major role in reversing prediabetes. Research also shows that having a larger waist circumference may lead to insulin resistance. Weight stored in the abdominal area is more likely to affect internal organs and the metabolism, which is why shedding inches from your waist can improve prediabetes.
By staying active and sticking to a clean diet, you should be able to hit your target weight-loss goals for health. Inquire about our diabetes coaching in Virginia if you need help designing a weight-loss plan.
4. Choose your carbs carefully
Carbs have developed a bad reputation, but your body actually needs carbs for energy. The key is to avoid simple and refined carbohydrates. These carbs are absorbed quickly into the bloodstream and immediately cause a spike in blood sugar. They are found in candy, juice, white rice, white bread, pastries, and many processed foods.
Complex carbohydrates are unprocessed and take longer for the body to break down, so they don’t cause blood sugar spikes. They are usually high in fiber as well, so they’ll keep you full and prevent you from binging on unhealthy foods. You can find complex carbs in whole grains, beans, legumes, and vegetables.
5. Stay hydrated
Staying hydrated is essential for any healthy lifestyle, but it’s important to reach for the right beverage. Be sure to skip sodas and juices, and opt for water instead. Water has been shown to regulate blood glucose levels, and it’s a much healthier alternative to soft drinks.
Contact us for personalized diabetes coaching in Virginia
If you’re having trouble managing your prediabetes, the caring team at Step by Step Wellness & Weight Loss can help. We offer diabetes coaching in Virginia that is completely customized to your needs, whether you’re seeking diet advice or weight-loss recommendations.