Safe and Natural way to Prediabetes Not So Diabetes

Roseous.com - Safe and Natural way to Prediabetes Not So Diabetes. Prediabetes is a condition of blood sugar levels too high to be considered normal, but not high enough to become type 2 diabetes. You are said to be prediabetes if fasting blood sugar levels range between 101-125 mg / dL or if the blood sugar level is two hours after the tolerance test glucose is between 140-200 mg / dL. However, there is a safe and natural way to prevent prediabetes conditions from becoming diabetic.

Although people with prediabetic conditions have a 5 percent chance of developing diabetes for the next 5-10 years, this can be avoided with lifestyle changes. This was explained by Hillary Wright, director of nutrition from Domar Center Mind / Body Health, USA, to Prevention.

"Prediabetes is a warning sign that you have been resistant to insulin for some time. However, not a few people are able to prevent or delay diabetes, "he explained briefly.

In order for prediabetes not to become diabetic, take these steps

In addition to being more active, losing weight, reducing stress, quitting smoking, and sleeping well, eating healthily can help prevent or reverse prediabetes. Here are the tips safe and natural to lower blood sugar, for those of you who have experienced prediabetes to not be diabetic.

1. Eat every 3-6 hours

Breakfast within an hour or two after waking up. Then, eat a snack every 3-6 hours. Basically, the period of time it takes the body to digest food.

Eat a little before you really need it so the body does not have to "think" how to keep blood sugar stable. This powerful way to maintain your blood sugar balance.

2. Balance food

Fill half of your food plate with vegetables and other beneficial nutrients such as brown rice, quinoa, beans, peas, spinach, millet (kind of cereals), or farro (whole grain type). Carbohydrates from brown rice for example, have more fiber and nutrients than refined carbohydrates such as white rice, bread, and pasta. Not to forget, fiber can also help you control blood sugar levels.

Added by dr. Astrid Wulan Kusumoastuti to KlikDokter, multiply vegetables in the menu, especially vegetables that do not contain starch such as spinach, broccoli, carrots, and green beans. Consume at least 1-3 servings per day.

3. Eat weight only in the morning and afternoon only

Follow the saying, "Breakfast is like a king, having lunch like a prince, and a dinner like a beggar." This can be used as a reference for your portion of food every day. In the morning, eat foods that can make you full, because you most need energy in the morning. During the day, you eat half of the breakfast and a little more at dinner. Meanwhile, for a bedtime snack limit between 100-150 calories at least before you rest at night.

4. Watch the portion of the meal, drink plenty of water

Lose weight can help reduce the risk of type 2 diabetes. Eating smaller portions can help you reduce calories and stay satisfied.

To meet the daily fluid requirement, prioritize water as the main source of hydration. This will help you in reducing the calories of unnecessary fluids that have so far been filling your body.

5. Not a diet, but note the lifestyle

If you need to lose weight, plan a healthy and proper diet. Avoid applying a diet that is too tight because usually you will get bored quickly with the diet, so the possibility to return to the previous diet becomes more likely. In the end you will re-accumulate weight and increase the risk of type 2 diabetes.

6. Sports regularly

Never be lazy to exercise because more active moves can lower blood glucose levels and lower body fat.

"If you're not used to it, you can start putting physical activity into your daily routine like taking stairs instead of elevators or escalators, stretching while working, and more. Ideally, you should exercise at least 30 minutes per day during the day of the week, "dr. Astrid advocated.

7. Quality sleep is important

Lack of sleep can be one cause of increasing weight. The body will be more difficult to use insulin more effectively. Train yourself to sleep and wake up at the same time every day. Avoid watching television or struggling with the device too long before bedtime, and avoid consuming caffeine after lunch.

Read more: Addictions 5 These Meals Show Your Health Conditions

If you already have a condition of prediabetes, the best thing you can do to lower your blood sugar is by making lifestyle changes to prevent diabetes from becoming prediabetes. Because if not, an average of 5-10 percent of people with prediabetes will develop into type 2 diabetes. It is also important to discuss what diet is right with your doctor while keeping your blood sugar levels under control.