Diabetes is an epidemic in this country, and in all of the developing world that has adopted a Westernized diet of fast foods, processed foods, and an abundance of sugar, chemicals, and unhealthy fats. In 2019, 1.5 million women, men, and children died from diabetes, making it the ninth-leading cause of death globally.
If you’ve been diagnosed with diabetes, you’ve received a warning that could save your health, your limbs, and your life. Lifestyle adjustments alone reverse prediabetes and prevent full-on diabetes from endangering everything from your eyesight to your longevity.
Kimberly Bolling, MD, a diabetes specialist in Bowie, Maryland, is here to help you take the steps you need to put prediabetes in your past and prevent diabetes from becoming your future. If you have prediabetes, here’s what you should know … and do.
A diagnosis of prediabetes is a sign that you have to become more actively involved in your own health. The first step you should take is to take more steps: by walking, running, dancing, or going to the gym. Find activities that you love to do, and do them daily.
If you haven’t exercised in a while, Dr. Bolling and her team work with you to find a regimen that matches your present fitness level. Gradually, she gets you moving more and better to improve your blood flow, glucose levels, joints, and general health.
How much should you move? As much and as happily as possible. The CDC recommends at least 30 minutes of activity a day, but that could just be walking briskly to and from your home, work, and shopping. Add in muscle-strengthening exercises at least two days a week. Build from there!
Don’t drive by the fast-food windows for breakfast, lunch, or dinner. Avoid fast foods and processed foods altogether. Virtually anything that comes in a box, can, or plastic foam container has too much:
Instead, take charge of your menu and your health by pushing your grocery cart around the perimeters of the store, where all of the fresh, healthy foods are stored. Fill your cart with:
If you’re unsure how to integrate these foods into your daily diet, talk to Dr. Bolling. She can steer you to healthier choices that replace your favorite comfort foods with nutrient-dense picks.
The right diet reduces your blood-glucose levels. Healthy levels are less than 100 mg/dL after you’ve fasted for at least eight hours and less than 140 mg/dL two hours after eating.
Did you know that sleep is an active state for your body? While you may feel you’re being lazy when you hit the hay, your body and brain are in high gear, detoxing, repairing, and rebuilding your cells.
Sleep, a healthy diet filled with whole foods, and regular exercise are the cornerstones of a healthy lifestyle. By adopting these new habits — including getting enough sleep — you can reverse your prediabetes and improve your overall health, mood, and energy.
If you frequently feel unrested or groggy, let Dr. Bolling know. You may have a condition called sleep apnea, which is common in women and men, especially if they’re overweight. Dr. Bolling is an expert at treating sleep apnea so you get the rest you need to stay healthy and diabetes-free.
Come see us more often if you have prediabetes. We help you make the lifestyle changes you need to lower your blood glucose levels and keep them there. We also monitor your health and advise adjustments so you can avoid diabetes in your future.
If you have prediabetes and want to prevent it from becoming diabetes, call our Bowie, Maryland, office today at 301-352-0090 or request an appointment online.