3 steps to help prevent Diabetes
Diabetes is increasing at an alarming rate in the United States. According to the CDC’s (Centers for Disease Control) National Diabetes Statistics Report for 2020 cases of diabetes have risen to an estimated 34.2 million, and 84 million have prediabetes.
The scary part is that 75 million people don’t even know that they have prediabetes.
What is prediabetes?
Just like it sounds, it is a reduction in the body’s ability to handle glucose. People with prediabetes (and type 2 diabetes) suffer from insulin resistance.
Unlike type 1 diabetes, the pancreas manufacturers insulin, but not enough to effectively lower blood glucose levels.
The body’s cells slowly become resistant to the glucose-lowering effects of insulin. The pancreas goes into overload, trying to produce even more insulin, but it doesn’t help, and may even damage the pancreas.
How can I tell if I have prediabetes?
You need to have your A1C levels measured. This is a measure of how much glucose is in your blood after a 12-hour fast. The higher the level, the closer you are to diabetes.
Below 5.7 is normal, 5.7 to 6.4 is prediabetes, and above 6.4 is diabetes.
I have prediabetes, what do I do now?
The good news is that prediabetes is reversible.
Here’s what you’ll need to do:
1. Reduce your simple carb intake. This means ditching sugary drinks and refined flours. For many people, this task can be extremely challenging. The American diet is high in refined carbs and sugar is added to so many foods.
2. Eat more whole foods, especially vegetables and fruits. They help reduce inflammation, keep your hunger in check and lose weight. With respect to fruits, yes they are high in naturally occurring sugars, but they are high in fiber which tempers the rate of absorption of glucose into the bloodstream.
3. Move your body. You don’t need to run a 10k race for your body to reap the benefits of exercise. A fit body metabolizes sugar more effectively and lowers blood glucose levels.
Once you’ve taken these steps, you are on the path to a healthier life. Make sure to periodically check up on your A1C levels.
Tommy Markov is a Functional Nutrition Professional and Wellness Educator with a Master’s in Human Nutrition and Functional Medicine. He specializes in healing the person, not the condition. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach.
Tommy’s knowledge of the interconnectedness of body systems helps him identify imbalances before they manifest into dysfunction and disease, allowing for an effective preventative approach.
Tommy has been working in the health and fitness industry since his 20’s, ranging from health clubs, hospitals, medical practices to currently founding his own thriving practice, Living Wellness Solutions, after overcoming his own health challenges.
Tommy has appeared as a guest and expert speaker on numerous podcasts, speaking events, as well as being a nutrition and supplement consultant. Most recently, Tommy became a proud partner of F.L.O.W. Wellness Center in Abington, Pennsylvania, where he incorporates Functional Medicine and Nutrition along with various other healing modalities and practitioners.
