By Tiina Tanninen
Despite the prefix, prediabetes is a serious health condition. Researchers estimate that half of people over 65 in the U.S. have prediabetes. There can be various reasons for this, but often diet is a contributing factor. Although diet adjustment is needed, tweaks to your lifestyle can also have an impact on reversing prediabetes.
DIET
Most plant foods contain carbohydrates, which get broken down into glucose by the body, raising blood sugar levels. While fruits, vegetables, and whole grains are full of vitamins and minerals, be mindful of what you have them with. Pairing carbohydrates with protein or healthy fats can help reduce the blood sugar spike. If you have a dessert, consider pairing it with natural yogurt or nuts and seeds for a more nourishing option.
SLEEP HELPS PREVENT PREDIABETES
Research shows that lack of sleep can affect our appetite and satiety hormones. We are also more likely to reach for more fatty and sugary snacks because the brain’s pleasure centers are more sensitive when sleep deprived. If you struggle to sleep, think about improving your sleep hygiene. Sleep hygiene, a phrase describing behaviors that support good quality sleep, also refers to the environment you sleep and spend time in before bedtime. Exposure to morning daylight for at least 15 minutes supports a healthy sleep-wake cycle. In the evening, choose a peaceful space free from clutter and lit with dim lighting. Calm your nervous system with a warm bath or gentle stretching. Try to avoid devices emitting blue light.
PHYSICAL ACTIVITY
Physical activity is one of the best ways to lower blood sugar levels. Just a walk shortly after eating helps reduce the glucose in the blood because your muscles use it as fuel. Being active also helps your cells accept insulin better. According to an article published in Diabetes Care, this effect is immediate and can last up to 24 to 48 hours, depending on how long and intensely you walk.
STRESS MANAGEMENT
Stress can play an indirect role in prediabetes by affecting our eating habits, weight and hormones. When stressed, the body releases glucose into the bloodstream, thus providing energy for us to deal with the threat. Many modern stressors don’t require us to fight or flee. As we are more sedentary than ever, often the excess glucose doesn’t get used. Instead, it accumulates in the bloodstream, which can contribute to weight gain, type 2 diabetes and heart disease. It is impossible to remove all stressors, but we can learn to manage and reduce our stress response. Look after your well-being by getting adequate sleep, enjoying a nourishing diet and moving your body daily. Think about the most prominent stressors in your life. Can you change the situation to make it less stressful? Simple, 5-minute breathing exercises done throughout the day are a great way to reduce stress. It’s also important to do something you enjoy every day.
A complete lifestyle overhaul may feel daunting and can be short-lived. If you want to make lifestyle changes around the topics mentioned in the article, a health coach can help you make a sustainable and manageable plan that’s individual for you. Visit www.finwell.fi for more information.
Tiina Tanninen is a certified health & nutrition coach specializing in helping people reverse their prediabetes diagnosis. When not coaching, she loves travelling and being active outdoors.
