- 1). Get diagnosed. The first step in treating prediabetes is getting checked by your doctor. This condition can be diagnosed through one of two simple blood tests. In the first test, your glucose levels are tested after an eight-hour fast. In the second test, another blood sample is taken after you drink a sugary substance.
- 2). Watch your diet. It is very important to eat the right foods if you suffer from this condition. Avoid simple carbohydrates, excess sugar, fat and calories. Eat broiled fresh fish, baked chicken, turkey, high-fiber vegetables (like broccoli, green beans, carrots and cauliflower), olive oil and, of course, complex carbohydrates (like brown rice, whole grains), dried beans and lentils. Drink nonfat dairy and lots of water. Avoid sodas and beverages loaded with sugar. Do not eat any trans fats.
- 3). Lose weight. It is very important to improve your metabolism. Watch your portions. Be very careful if you eat out. Good choices are pizza, bean burritos and sandwiches with grilled meat. According to mayoclinic.com, a reduction of 5 to 10 percent of body weight can improve prediabetes and help prevent type 2 diabetes.
- 4). Exercise. This will help with Step 3 as well as help increase your energy levels, which prediabetes can bring down. According to mayoclinic.com, even if you don't lose weight physical activity can reverse insulin resistance. You don't need to engage in a demanding routine. Just some walking or fun activity will do. You can walk inside the mall or around your house, park your car farther from the store, try to run errands on foot, take a fun class, take the stairs, do chair exercises, clean the house. Find what is convenient for you: before work, after work, indoors, outdoors. You must do it every day and you can increase the amount of time gradually.
- 5). Try supplements. According to naturalnews.com, the following supplements can help control blood sugar levels and improve insulin function: alpha-lipoic acid, R-alpha-lipoic acid with biotin, chromium, milk thistle extract, magnesium and vitamin D. Also, compounds like cinnamon, ginseng, beta glucans, stevia, bitter melon, cassia and gymnema are helpful.
- 6). Get checked by your doctor. The previous steps have been known to control and reverse prediabetes. However, in some cases more drastic measures might be necessary. Your doctor can prescribe medications for diabetes, like metformin and acarbose, as well as high blood pressure and cholesterol-controlling medications or low-dose aspirin to manage prediabetes.
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