I hear over and over from people “I’m just pre-diabetic”. This is serious folks! If you do not turn around your way of eating and make lifestyle changes you will most likely be diabetic in five years...and diabetes is the leading cause of heart disease and strokes. Alzheimers is now called Type III Diabetes.
Move intentionally every day like walking at a brisk pace for 30 minutes. It can be two 15 minute walks. Movement is one of the best preventers.
Try to remove stress or at least decrease it. Stress kicks off your sympathetic nervous system, causing cortisol to raise in your system and cortisol raises your blood sugar. Try practicing deep breathing when you are feeling stressed - four second inhale, six second exhale. Focus on your breath in your nose or your chest and belly inflating and deflating in waves, repeat 6 times. That's one minute of focused breath. Everyone has ONE minute. When you come home from work or school, take five minutes to yourself and simply lay on your back with your legs up the wall for 5 minutes of downtime. If you have young children teach them to join you and you all line up with legs up the wall and your eyes closed. Amazing!
Switch out processed foods (the enemy) for whole food the way nature provides them. Add a fruit (berries are wonderful!) and veggie to every meal. At least 75% of your plate should be plants at every meal. Look at your plate like a pie with four sections. Two should be filled with 1c green veggies (zucchini, broccoli, beans, asparagus, kale, baby greens, cucumber), one section with 1/2c grain or potato, one section with 1/2c. protein or 3-4oz. of your choice like legumes, lentils, lean grass-fed meats, wild fish, 2 eggs - whatever your preference. Then add a 1/2c bowl of fresh fruit.
In order to prevent Type II diabetes increase movement, reduce stress and eat whole food from natures farm-acy. These simple changes can lower your blood sugar and improve your health outcome dramatically. For more science behind the diagnosis.
Organic gardener, whole-food, plant-based cook. Educator and advocate for healthy, toxin-free living. Wife and mom, sister and daughter. Service-minded Rotarian. Photographer. Storyteller.