Have you been diagnosed with prediabetes? If so, you were probably offered a prescription for Metformin or a similar medication, which is a synthetic way to support blood sugar regulation. However, prediabetes is often reversible without any medications.
While diabetes prevention is critical at any age, blood sugar issues and insulin resistance are connected to infertility issues. So, reversing prediabetes can increase your chances of getting pregnant when you’re ready to add to your family.
5 Ways to Reverse Prediabetes Naturally
If you’d prefer to avoid taking prescription medications, speak with your doctor about trying these natural options instead. Simple lifestyle changes can go a long way towards supporting insulin resistance and regulating blood sugar so that you go from prediabetes to no diabetes.
Getting control of diabetes is essential because diabetes is a precursor for a range of other serious health conditions, including heart disease.
1. Honor a healthy version of a low-carb diet
Prediabetes is the big red flag that your body is experiencing insulin resistance and struggling to maintain balanced blood sugar level. In that case, you have to take control of blood sugar levels for a while until your body has swung back into balance.
Again, always check with your healthcare provider before making any significant diet changes to ensure the diet plan you select meets your needs.
2. Build exercise into your day
We focus so much on exercise in terms of weight loss and body image. And, while there is typically a correlation between prediabetes/type 2 diabetes and being overweight, at least 10% to 15% of adults with prediabetes or type 2 diabetes are not overweight at all. Regardless of whether you have a normal or above average body mass index (BMI), exercise is still essential to their health plan.
There is far more to exercise than weight loss. According to the Cleveland Clinic, “First, your muscles need energy to work. To feed them, your body burns sugar as an energy source, lowering the glucose levels in your blood. Second, when you exercise regularly, it helps your body use insulin more efficiently. This can lower your blood sugar levels for up to 12 hours after you exercise.”
Regular exercise (30 minutes of moderate activity per day) improves heart health, regulates hormones, reduces stress and improves the quality of your sleep each night. Exercise is a mood booster and an overall oxygenator. It also helps to burn the sugars that would be stored as fat or keep blood sugar levels on the high side, taxing your pancreas to produce more insulin.
3. Quit smoking
Everyone knows smoking is bad for your heart and your lungs, but most people are unaware that those who smoke have an elevated risk of prediabetes and type 2 diabetes. If you are struggling to quit, speak to your physician. We’ll help you find a method that works, which often includes a combination of a smoking cessation program, over-the-counter products (like the patch or gum) and/or short-term medications that help to reduce cravings.
4. Establish healthy sleep habits
Sleep is essential for a healthy and balanced biochemistry. Those who suffer from insomnia or chronic sleep disturbances are more likely to experience depression, anxiety, fatigue and loss of concentration. Those are easy to feel. What’s harder to feel physically is that lack of sleep also affects hormone balance, including metabolic function and blood sugar levels.
If you aren’t getting a good night’s sleep on a regular basis, it’s time to take good care of yourself to facilitate sweet dreams. Read our post, 7 Tips for a Good Night’s Sleep. Do you snore? You may suffer from sleep apnea. Once treated, you’ll feel like a brand new person!
5. Drink more water
Hydration is always important, but it can be especially good for those who are working to regulate blood sugar. Good ol’ fashioned plain water helps to control blood sugar. When you’re dehydrated, your body may signal that you are hungry, when in fact you’re thirsty. That often leads to snacking on foods that aren’t healthy or blood sugar-friendly. Also, accumulated thirst can result in grabbing a soda, when a glass of water is best.
To make it more flavorful, add slices of lemon, lime, orange, or cucumber. You can also throw in a sprig of mint.
Are you looking to work with a healthcare team who supports medication-free solutions whenever possible? Schedule a consultation with us at Overlake OB/GYN. We provide women-centric care for women of all ages.