Lifestyle Interventions For Pre-Diabetes and Diabetes

“I’m not superwoman but I’m fighting diabetes so close enough!”

Anonymous

Living with pre-diabetes or diabetes can be challenging especially when you consider the possible health implications. Ranging from obesity, hypertension, diabetic retinopathy and kidney disease, diabetes seems to be the catch-all for many chronic conditions. So prevention and management of diabetes is important.

If you’ve been diagnosed with a higher than normal A1c, fasting glucose and fasting insulin, what lifestyle changes should you adopt to prevent these markers from going in the wrong direction?

In this blog, we will share tips on how to manage pre-diabetes/diabetes before it manages you.

Lifestyle interventions to manage or prevent diabetes

Healthy eating: Maintaining a healthy diet is vital for managing diabetes, as it directly impacts blood sugar levels. While no foods are completely forbidden, it’s essential to be mindful of what you eat. Prioritize a balanced diet rich in vegetables, fruits, and whole grains, and opt for low-fat dairy and lean proteins. Limit consumption of sugary and fatty foods, as well as foods high in carbohydrates, which can affect blood sugar levels. Consistency in carbohydrate intake, especially if you’re on insulin or medications to regulate blood sugar, is key for stable blood sugar control. Did you know that the order in which you eat can also impact your glucose levels? Check out our blog on simple hacks for managing your blood sugar.

Regular exercise: Get moving! If you’re not already active, now’s the time to start. You don’t need to hit the gym for intense workouts; simply walking, biking, or even playing active video games can make a difference. Aim for at least 30 minutes of moderate activity most days of the week, enough to break a sweat and get your heart pumping. This is because regular exercise not only helps manage diabetes by lowering blood sugar levels but also reduces the risk of heart disease. Additionally, it aids in weight loss, alleviates stress, improves sleep and enhances overall well-being. By staying active, you’re not just preventing diabetes but also boosting your overall health and vitality. Here are some tips for moving with pre-diabetes/diabetes: https://community.wholistics.health/best-exercises-for-diabetes-pre-diabetes/

Weight management: Maintaining a healthy weight is crucial for managing diabetes. If you are overweight, losing even a small amount of weight can make a big difference in your blood sugar levels. Focus on gradual, sustainable weight loss through a combination of diet and exercise. Consult with a registered dietitian or a healthcare provider for personalized guidance and support. And were you aware that BMI (body mass index) is not always accurate for determining healthy weight? BMI measurement varies based on body type, genetics and race, and a BMI number can’t tell what amount of weight is due to fat or muscle. Waist circumference is a better estimate of ‘visceral fat’ – the dangerous fat that coats your organs – and can be another good predictor of health issues. Here’s how to measure: https://www.webmd.com/diet/calculating-your-waist-circumference  We’re not all built the same!

Manage your stress: Addressing stress is crucial as it can cause blood sugar levels to rise and hinder diabetes management. Anxiety can lead to neglecting essential aspects of diabetes care, such as exercise, proper nutrition, and medication adherence. Discover effective stress-relief techniques like deep breathing exercises, practicing yoga, or engaging in hobbies that promote relaxation. By actively managing stress, you not only maintain stable blood sugar levels but also ensure consistent diabetes care, ultimately promoting overall well-being. Read on for some tips for managing mood with pre-diabetes/diabetes: https://community.wholistics.health/managing-mood-with-diabetes/

Quit smoking: Stopping smoking is important for preventing diabetes because smoking increases the risk of developing type 2 diabetes. Smoking can lead to insulin resistance, a condition where the body’s cells don’t respond properly to insulin, resulting in higher blood sugar levels. Additionally, smoking is associated with other risk factors for diabetes, such as weight gain and inflammation. By quitting smoking, individuals can reduce their risk of developing type 2 diabetes and improve their overall health. If you need help with tobacco cessation, call today to find a program in your neck of the woods.

Getting started

“The journey of a thousand miles begins with a single step”

(Chinese proverb)

It’s important to get started no matter how small the changes may be. Consistency is KEY to habit formation and behavior change. Here’s some useful tips on change:

• It’s not a one-size-fits-all approach. Change is easier if you identify what is standing in your way and then tailor your solution to fix it. For example, if you hate to do weight training, just putting it on the calendar and telling yourself to do it may not be the best approach. It’s better to get a buddy to help you get it done. I absolutely hate lifting weights so found an accountability partner to work out at the gym 2-3X/week. I enjoy it a bit more and LOVE the muscles!
• With any habit change, picking the more enjoyable path than the more effective one will have the longest lasting benefits. For example, if you decide to lose weight by adding an exercise regimen, instead of signing up for a marathon, how about picking an exercise you enjoy that you will stick to? And remember – the tortoise beat the hare!