It can be alarming when your doctor informs you that your blood sugar is border line and you do not want to be on medication. Borderline high blood sugar or prediabetes is when your blood sugar levels are slightly high but not high to be deemed diabetes, type 2 diabetes to be specific.
Luckily, this condition can be reversed through lifestyle changes by natural means.
Understanding Prediabetes
The fasting blood sugar level between 100 up to 125 mg/dL or your A1C test that examines your average blood sugar level over a couple of months between 5.7 and 6.4 percent may be reported as prediabetes.
These figures show that your body is just starting to have a hard time digesting sugar properly. It does not have to be considered as a warning sign or as a life sentence; reversal of level is achieved by many through proactive changes.
Blood Sugar Control through Eating
The food you eat is one of the key factors in controlling sugar. An ideal food plate should comprise a blend of non-starchy vegetables, lean proteins, good fats, as well as whole grains.
Your plate should contain half vegetables, half protein and whole grains. Never stuff yourself because this will cause your sugar level to shoot up, but have frequent but smaller, balanced meals to maintain steady sugar level.
It is also advised to consume low glycemic index (GI) foods that take longer to digest thus preventing sudden spikes in sugar levels. These consist of such things as sweet potatoes, brown rice, and legumes.
Better glucose control is also helped by portion control and avoiding missed meals.
Eat More Fiber
The intake of fiber retards the rate at which the body absorbs sugar, thereby ensuring that there is normal sugar levels in the blood. Through whole plant foods, such as oats, beans, berries and vegetables, aim towards 25-30 grams of fiber daily.
The most effective soluble fiber, found in sources like apples, lentils and carrots, is especially good, as it creates a viscous substance in the bowel that delays digestion and the uptake of sugar.
Reduce Sugar and refined Carbs
Eliminate refined carbs and added sugar to lower your blood sugar.
Rapid spikes can be caused by white bread, pastries, sugary beverages and candy. Rather, you should select whole grains including quinoa and whole wheat bread that will break down at a slower pace.
Avoid processed foods that contain hidden sugars in such foods as sauces and cereals among other things even salad dressings.
Labelling will also enable you to identify and minimise sugar consumption. Unsweetened teas, water, and sparkling water are healthier alternatives to beverages.
Exercise Habit Essential
Exercise will make your muscles become more efficient in their utilization of glucose by increasing the sensitivity of insulin. Aim at 150 minutes of moderate activities available each week, such as cycling, swimming, or walking.
Add together strength training (lifting weight or weights or engaging in resistance band exercises) to increase muscle mass and further assist in controlling glucose levels.
Stay Hydrated
Water combats kidney activity, and it helps to remove any excess sugar in the blood. Shoot to consume approximately 8 to 10 cups of water a day and depending on climate and level of activity. Cut on sweetened drinks and instead take water with fruits or herbs in case you desire more flavor.
Manage Stress
Cortisol when elevated due to chronic stress may elevate blood sugar. It is important to seek ways of managing stress.
Meditation, yoga, journals, or outdoor time are possible. Quality sleep and exercise are two other aspects involved in maintaining stress levels in control.
Prioritize Sleep
Sleep influences insulin and blood sugar controlling hormones. Not sleeping well may predispose one to diabetes, type 2.
Strive to get 7 9 hours of sleep every night. Establish a calming bedtime and steer clear of electronic devices at bedtime and consume less caffeine in the late hours of the day to sleep better.
Monitor Your Sugar Level
Self-monitoring of your blood sugar level can assist you in learning how various activities, foods, and stress affect your body. Monitor your levels at strategic times including times before and after meals with the help of a glucometer.
Write a journal of what you are reading, as well as about how you are eating, sleeping, and working out. This information is what could guide your doctor and you to make informed decisions.
Natural Supplements Consider
Some supplements like cinnamon and chromium can help to maintain normal blood sugar levels. Cinnamon has demonstrated to boost insulin sensitivity, whereby chromium can boost the functioning of insulin in the body.
Nevertheless, you should check with your doctor every time you are set to start taking any supplement to ensure it is safe and helpful.
Find a Healthcare Partner
Although you may naturally treat your blood sugar levels, you should remain in contact with a medical professional. They will be able to provide individual advice, prescribe screening, and keep track of your progress.
There are instances where medication may not be neglected, though in most situations, lifestyle changes can postpone or lessen the demand.
To sum up, the idea of experiencing that your sugar levels are on edge may sound overwhelming, but it is an opportunity as well. By considering a balanced mixture of diet, exercise, stress, sleep, and medical assistance, it is possible to make real choices to reduce your blood sugar level and to improve your long-term health.
