Prediabetes
Are you pre-diabetic? That means you're headed towards diabetes, and unless you make significant lifestyle changes, you'll be diabetic before long. You may be able to reverse this pattern, though. Here are some suggestions to consider and discuss with your doctor:
- Losing weight lowers your chance of getting diabetes. Losing just 7 percent of your body weight can lead to health improvements. For a 200-pound person, that would be only 14 pounds.
- Eat more fiber. A diet with 25 to 50 grams of fiber per day improves the body's ability to control blood sugar. Try to eat more whole grains, fruits, vegetables and beans.
- Eat nuts. Researchers have found that almonds, which lower serum cholesterol, also help regulate blood sugar.
- Brighten your salads with plenty of tomatoes, red and yellow peppers, broccoli and carrots. They're low in calories and carbs and chock-full of vitamins A and C.
- Look for high-fiber, low-fat crackers, breads and cereals. They're easy to snack on and provide a good source of carbohydrates for energy. Seek out products with 3 grams or less of fat per serving and no saturated or trans fats.
- Stress can trigger diabetes and make it worse once you have it. When your body's fight-or-flight mechanism is activated, it cranks out stress hormones, flooding your system with fat and glucose. Reduce those glucose levels with simple body-relaxation techniques and breathing exercises.
Published 10/10/08
