Taking Control Of Pre-diabetes

Pre-diabetes occurs when your body improperly metabolizes glucose or sugar. One of your body's daily functions is to take sugar and transfer it to your cells for energy. When you have pre-diabetes this sugar builds up in your bloodstream rather than traveling to your cells. This happens when your body does not respond to the effects of insulin (a hormone produced by the pancreas that is responsible for monitoring the movement of sugar into the body's cells), or your pancreas are not making enough insulin. It can also occur due to a combination of both factors.

While the cause of pre-diabetes is not fully understood there are risk factors, such as those listed below, which can contribute to the development of the disease.

* Having a body mass index above 25 and/or high blood pressure
* Being over the age of 45
* Having a family history of type 2 diabetes
* Getting less than 5 ½ hours of sleep at night
* Having given birth to a baby weighing nine pounds or more and/or having gestational diabetes during your pregnancy
* Being African American, Hispanic, American Indian or Asian
* Getting less than three days of physical activity each week
* Having a diagnosis of polycystic ovary syndrome

The Good News…You Can Take Control of Your Pre-Diabetes Destiny.

By incorporating the following healthy lifestyle changes into your daily routine you can prevent pre-diabetes, delay its progression and/or return your blood sugar levels to a normal range.

* Get moving. In addition to lowering your blood sugar and helping your body use insulin more effectively, exercise can help you maintain a healthy body weight. Ideally, you should strive for 30 to 60 minutes of physical activity at least five days per week. If finding time is an issue, you can break up your workouts into smaller sessions several times a day.
* Eat right. Choosing foods that are low in fat and high in fiber can help your body shed extra pounds and control blood sugar. High fiber foods include fruits, vegetables, whole grains, nuts, seeds and beans.
* Maintain a healthy weight. Losing at least five to ten percent of your current body weight (if you are overweight) has the potential to reverse pre-diabetes. Establishing a regular exercise routine, monitoring your calorie intake and making healthy food choices are essential to long-term weight loss and maintenance.
* Get your rest. Recent studies show that getting at least six hours of sleep each night can reduce the insulin resistance that often accompanies pre-diabetes.

Small inprovements in diet and exercise can help you gain the momentum you need to make important improvements in your overall health.