Prediabetes means your blood sugar levels are above the normal range but haven’t reached the point where it’s considered type 2 diabetes. Think of it as a major red flag—a clear sign that it’s time to take action to prevent diabetes from developing. In this blog, we’ll break down several effective strategies that help control blood sugar levels, all aiming to answer the crucial question: How is prediabetes managed? Keep reading to hear what experienced functional medicine doctors in Brea have to say on this crucial health issue!
How is prediabetes managed?
Managing prediabetes effectively is largely in your hands. By implementing these strategies, you can significantly reduce your risk of developing type 2 diabetes and lead a healthier life.
1. Nutritional strategies
Low-glycemic dietary plans are meticulously designed to minimize fluctuations in glucose levels. Predominantly featuring whole and unprocessed ingredients, these diets prioritize the consumption of non-starchy vegetables, legumes, and intact grains.
- The Mediterranean diet: An abundant intake of fruits, vegetables, whole grains, lean proteins, and beneficial fats such as olive oil, plays a significant role in enhancing metabolic health. Scientific studies confirm its effectiveness in improving insulin sensitivity, reducing fasting glucose levels, and diminishing the risk of developing type 2 diabetes.
- Anti-inflammatory diet: In this diet, you’ll concentrate on eating anti-inflammatory foods, including omega-3 fatty acids from fish, nuts, seeds, and olive oil, as well as plenty of antioxidants from fruits and vegetables. Research indicates that these foods can boost insulin sensitivity and lower inflammation, which helps protect against prediabetes and other metabolic problems.
2. Lifestyle modifications
Here are some things to consider:
Exercise
Regular exercise is key to managing prediabetes. It boosts insulin sensitivity, helps muscles absorb glucose, and aids in weight control. Try to get at least 150 minutes of moderate aerobic activities; Simple changes, like taking the stairs, walking during breaks, and finding enjoyable workouts, can also make physical activity part of your daily routine.
Stress Management
Did you know that stress can actually make prediabetes worse? It messes with your hormones and kicks up inflammation. But no worries! Employing stress management techniques such as mindfulness meditation, deep breathing exercises, and yoga can significantly attenuate the body’s stress response.
Sleep
Try to catch 7-9 hours of sleep every night and stick to a regular schedule. Create a chill bedtime routine, avoid screens before you sleep, and make your room comfy. Adjust the temperature, keep the lights low, and reduce noise to get better sleep.
3. Supplements and herbal remedies
When lifestyle changes fall short in managing prediabetes, functional medicine doctors may prescribe supplements and herbal remedies to support metabolic health. Just remember – the real game-changer is still your lifestyle, so make sure you take these as supplements to your efforts, not replacements. Also, follow dosage carefully, watch for side effects, and periodically check your nutritional status to adjust supplements as needed to fit your changing health requirements.
Magnesium
Magnesium is super important for keeping your insulin sensitivity and blood sugar levels in check. Research shows that if you’re not getting enough magnesium, you might end up with insulin resistance and a higher risk of type 2 diabetes. Adding a magnesium supplement could help improve your insulin sensitivity and manage your blood sugar levels more effectively. Try to get your magnesium from foods like leafy greens, nuts, seeds, and whole grains. But if you can’t get enough through your diet, taking a supplement is a good idea.
Chromium
Although your body only needs small amounts of chromium, it’s still a mighty mineral that helps your body manage carbs and fats. You can get it from whole grains, brewer’s yeast, and nuts. Some studies say that adding chromium supplements to your diet might make your insulin work better, improve how your body handles sugar, and even help with weight loss.
Berberine
Berberine, which you can find in several different plants, has shown it might help with insulin sensitivity and lowering blood sugar. Research points to berberine’s ability to activate AMPK, an enzyme that plays a big role in how your cells use energy.
Who are reliable functional medicine doctors in Brea and the area?
Effectively managing prediabetes involves adopting strategies that regulate blood sugar levels and support overall gut health. By focusing on a balanced diet, regular physical activity, and stress management, you can make significant strides in controlling prediabetes and improving your overall well-being, from reducing brain fog to addressing larger health issues. Whether you’re in Brea or elsewhere in the area, remember that expert functional doctors are always available to offer personalized guidance and support on your journey to better health.