Everything You Never Knew About Prediabetes

Everything You Never Knew About Prediabetes

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.

Get busy

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!

Go shopping

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. 

Go to sleep

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.

Go to your doctor

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.

You Might Also Enjoy...

I Think I Have Gout: What Should I Do?

I Think I Have Gout: What Should I Do?

Yowza! Your big toe woke you up again. You have searing pain in your toe joint, like you’re being stabbed with needles or your toe is on fire. You think you may have gout — a type of arthritis. So, what should you do?

​​​​​​​​Is Type 2 Diabetes Reversible?

When your doctor tells you that you’ve developed Type 2 diabetes, you feel despondent. It’s a chronic disease, so will you have it for life? Will you need to take insulin, or undergo an amputation? Know this: You can reverse Type 2 diabetes.
I'm Ready to Shed Some Pounds for Summer: Can You Help?

I'm Ready to Shed Some Pounds for Summer: Can You Help?

You’ve tried to lose weight on your own, but it always comes back. You’re determined to reach a healthy weight and maintain it this summer and beyond, but now you recognize that you need help to do so. We’re here for you.
Why Do My Joints Hurt Worse in Winter?

Why Do My Joints Hurt Worse in Winter?

If you have arthritis, you may dread winter weather. As if boots and endless layers of clothing don’t make it hard enough to move around, your joints don’t want to cooperate, either. Is it really due to the winter chill, or is it all in your head? 
4 Unexpected Symptoms of Lupus

4 Unexpected Symptoms of Lupus

You may associate the autoimmune disease lupus with a unique butterfly-shaped rash on the face. But not everyone with lupus develops this butterfly rash. Further, those unexplained symptoms you’re enduring could be related to lupus.