Have You Been Diagnosed With Prediabetes!

Have you been diagnosed with Prediabetes?

I’ve been there….

I know this diagnosis can be scary. You may think that you caused it but that’s not the case.

You can’t eat yourself into Prediabetes. Prediabetes is a metabolic disorder and not a personality flaw.

Some things that are out of your control that may put you at risk are;

Age,

Ethnicity

Genetics

Insulin Resistance

So what is Prediabetes?

Your blood glucose numbers are elevated, but not elevated enough to receive a Type 2 Diabetes diagnosis.

Things to know:

Not all people with Pre-diabetes become Diabetic (5-10% will progress)

Some people with Diabetes are never diagnosed with Prediabetes

Thin people can get Diabetes -Interestingly, China and India have the leading number of people with Diabetes but the lowest amount of people with obesity.

What can cause our blood sugars to be high?

Stress

Dehydration

Lack of sleep

Too much or too little exercise

Smoking

Some medications

Weight Cycling

Remember:

You don’t need to give up carbs!

You don’t need to follow a Ketogenic diet!

Depriving yourself can lead to overeating and then you fall back into the damaging cycle of dieting and weight cycling..

The primary intervention prescribed by doctors is weight loss! Though, the research shows that lifestyle interventions are the most promising for lowering our chances of progressing to Type 2 Diabetes.

Let’s try something else….

Eat High fiber food

Keep Hydrated

Reduce stress

Combine foods at meals and snack time (protein/fats/carbohydrates)

Move-just walking 5 minutes after a meal.can reduce blood sugar levels. Also, walking at least 30 minutes a day can reduce diabetes by 50%.

Eat Dairy Foods

Take Vitamin D

Pair sweets with protein

Improve your Gut Microbiome

Let’s chat about how I can help you!

Resources:

https://eatrightnebraska.org/wp-content/uploads/2019/04/Handout-Eat-What-You-Love-Love-What-You-Eat-with-Diabetes.pdf

https://haeshealthsheets.com/type-2-diabetes/

https://doihaveprediabetes.org/take-the-risk-test/#/

References:

Beulens J, Rutters F, Rydén L, Schnell O, Mellbin L, Hart HE, Vos RC. Risk and management of pre-diabetes. Eur J Prev Cardiol. 2019 Dec;26(2_suppl):47-54. doi: 10.1177/2047487319880041. PMID: 31766914

Kapoor N. Thin Fat Obesity: The Tropical Phenotype of Obesity. 2021 Mar 14. In: Feingold KR, Anawalt B, Boyce A, Chrousos G, de Herder WW, Dhatariya K, Dungan K, Hershman JM, Hofland J, Kalra S, Kaltsas G, Koch C, Kopp P, Korbonits M, Kovacs CS, Kuohung W, Laferrère B, Levy M, McGee EA, McLachlan R, Morley JE, New M, Purnell J, Sahay R, Singer F, Sperling MA, Stratakis CA, Trence DL, Wilson DP, editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000–. PMID: 33734655.

Khan RMM, Chua ZJY, Tan JC, Yang Y, Liao Z, Zhao Y. From Pre-Diabetes to Diabetes: Diagnosis, Treatments and Translational Research. Medicina (Kaunas). 2019 Aug 29;55(9):546. doi: 10.3390/medicina55090546. PMID: 31470636; PMCID: PMC6780236.

Richter B, Hemmingsen B, Metzendorf MI, Takwoingi Y. Development of type 2 diabetes mellitus in people with intermediate hyperglycaemia. Cochrane Database Syst Rev. 2018 Oct 29;10(10):CD012661. doi: 10.1002/14651858.CD012661.pub2. PMID: 30371961; PMCID: PMC6516891.

Tabák AG, Herder C, Rathmann W, Brunner EJ, Kivimäki M. Prediabetes: a high-risk state for diabetes development. Lancet. 2012 Jun 16;379(9833):2279-90. doi: 10.1016/S0140-6736(12)60283-9. Epub 2012 Jun 9. PMID: 22683128; PMCID: PMC3891203.