How to Go From Pre Diabetic to Normal

Pre-diabetes is a condition that occurs when blood-glucose levels are elevated but not high enough to be considered actual diabetes. It is a precursor to Type 2 diabetes. Damage to the cardiovascular system may already be occurring, but it is a condition that can be reversed through lifestyle changes.

Things You'll Need

• Blood-glucose test Nutritionist Exercise routine Healthful-meal plan

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Instructions

• 1

  Get your blood-glucose levels tested by your doctor. Have the levels monitored regularly, every one to two years, to determine your risk for pre-diabetes and Type 2 diabetes. Keep in close consultation with your doctor to determine which of the following suggestions are benefiting your control over your pre-diabetes.

• 2

  Increase your physical activity. According to the American Diabetes Association, thirty minutes of exercise a day, coupled with weight loss, can reduce the likelihood of the onset of Type 2 diabetes. The CDC recommends 150 minutes (2 1/2 hours) of exercise a week. Start with a simple daily walk and work up to more-vigorous exercise. Always consult with your physician before starting a new exercise regimen.

• 3

  Lose weight. The American Diabetes Association also says that a 5 to10% reduction in weight can help a pre-diabetic return to normal blood glucose levels. This can be as little as ten pounds for a person who weighs 200 pounds.

• 4

  Include more whole grains, fruits, vegetables and low-fat milk in your diet. Fiber is very important. Avoid consuming sugars, including simple sugars, complex carbohydrates, and fast-acting carbohydrates.

• 5

  Work with a nutritionist to change your eating habits if you are having difficulty doing it on your own. Medical nutrition therapy is provided by a nutritionist to help you figure out the best diet for maintaining healthy glucose levels. The therapy can also teach you how to eat in such a way as to lose the extra weight and help reverse your pre-diabetes.

• 6

  Avoid high alcohol consumption and smoking, as these two behaviors add to the risk of developing diabetes.

• 7

  Consider adding medication to your lifestyle routines. Your doctor is the one who will determine if medication in conjunction with lifestyle changes will slow or prevent the progression to Type 2 diabetes after a diagnosis of pre-diabetes. However, the CDC cautions that medications approved for pre-diabetes treatment are not nearly as effective as the lifestyle changes.