Pre-Diabetes and Fitness After 40

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Pre-Diabetes

Have you just been told that you have pre-diabetes?  These are words that you need to pay attention to. You may have been  told this after having a lab test that checks your blood sugar or your hemoglobin  A 1 C. Pre-diabetes is one of the conditions that can be managed with diet and exercise. In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can show you the eating plans and exercise plans that can prevent this disease from getting worse.

This is considered the time when your body is having difficulty managing your blood sugar within normal levels.  There are approximately 3 million cases per year. It has been shown that over 70% of people diagnosed with pre-diabetes will develop diabetes. Pre-diabetes should be taken very seriously.

In this post I’ll discuss the basics of pre-diabetes, how to monitor your blood sugar and what you can do on a daily basis to bring your blood sugar back to within normal limits.

The basics of pre-diabetes.

Pre-diabetes means that you have your fasting blood sugar has been identified as being above the normal levels, but lower than the diabetic levels. Doctors may call this impaired fasting glucose, or impaired glucose tolerance. There are usually no symptoms other than the elevated lab test.

Pre-diabetes may be diagnosed when:

The fasting blood sugar is between 100-125 mg/dl

The HgB A1C is 5.7%-6.4%

OGGTT 2-hour blood glucose is between 140 mg/dl – 199 mg/dl

What are the dangers of pre-diabetes?

The danger of being pre-diabetic is that without intervention, the sustained abnormally high blood sugar will result in full-fledged diabetes. Having consistently elevated blood sugars affects your kidneys,  nervous system, and cardiovascular system.

If you are diagnosed with pre-diabetes, your doctor may put you on a medicine. While this may be an appropriate step, I would rather you become more active and make better food choices rather than take a pill. If you are the same, sometimes your doctor will recommend therapeutic lifestyle changes for 3 months, and if there is improvement, then they may not recommend medicine.

How to monitor your pre-diabetes?

A diagnosis of pre-diabetes means that you should be tested for progression to diabetes every two years. This is the time frame generally recommended. This should be done by testing of fasting blood sugar and the hemoglobin A1C. The hemoglobin A1C test indicates the average blood sugar over 3 months.

This seems way too long for me…I recommend that if you are making serious lifestyle changes that you should check your blood sugar and A1C after 3 months! This will show you that you are actually making a difference in your health and will keep you focused on maintaining those changes. If you want to monitor your blood sugar and A1C more often than your insurance company will pay for it, you can purchase the test yourself. Go to my site, Ulta Labs Nursechrisp to order your test today. If the test is abnormal, take it to your doctor for evaluation!

Can you cure pre-diabetes?

Yes, if you have pre-diabetes that is related to lifestyle choices there certainly are changes that you can make to reverse the slightly elevated blood sugar. Below are some simple ways to decrease your blood sugar if they are related to life style.

What can you do on a daily basis to reduce your blood sugar?

Maintain a healthy body weight, losing as little as 5% of your body weight can improve your blood sugar. If you lose 10% you are well on your way to improving your chances of not developing true diabetes.

Limit the amount of high carbohydrate foods.

Limit your daily carbohydrate intake to between 20-150 grams of carbohydrates per day.

Increase your daily movement. It has been demonstrated that walking briskly for 10 minutes after each meal can lower blood sugars.

If you have been diagnosed with pre-diabetes, don’t despair! You can reverse it by focusing on making lifestyle changes.

If you are at a loss of where to start, I can help. I have written an ebook that can guide you to discovering the best diet and exercise plan that is right for you! You can buy the book now! Second Chance at Health

https://www.ncbi.nlm.nih.gov/pubmed/24342268

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