‹ Blog Archive | Thursday, Feb 10, 2011
Control Your Sugar Levels to Prevent Prediabetes Posted by Isaac Eliaz of Amitabha Medical Clinic & Healing Center
Several risk factors indicate prediabetes, also known as metabolic
syndrome. All of these factors pave the way toward insulin and metabolic
problems if you do not make the proper lifestyle changes necessary to control
them. Of these changes, dietary awareness is one of the most fundamental.
If you are fighting prediabetes, be judicious when planning
snacks and meals. Stay away from refined sugars and soft drinks, focusing
instead on low glycemic index carbohydrates. The “glycemic index” is a scale
that measures different foods according to the length of time they take to
break down into sugar during digestion. As in all aspects of health, balance is
key, so foods that are low on the glycemic index scale—meaning they will not
cause your blood sugar to rapidly rise and then crash—are always the best
choices. Low glycemic foods include high-fiber fruits and vegetables, some
whole wheat pastas and breads, and most nuts, while foods that you should limit
or avoid include sugary cereals, high-sugar fruits, white enriched pastas or
bread, parsnips, white potatoes, and most juices. Suitable replacements are
whole-grains, fruits and vegetables, and foods rich in monounsaturated and
polyunsaturated fats—including those that provide high levels of omega-3 fats,
such as wild salmon and avocado. Of course, decreasing caloric intake by
reducing portion sizes will encourage healthy weight loss, which also helps to
improve metabolic abnormalities.
Exercise also plays a major role in reversing prediabetes.
If you do not already exercise, start with moderate walking for 10-15 minutes
every day and gradually increase your walking pace and length of time to meet
your fitness level. Eventually, you want to aim for a brisk 30- to 60-minute walk
at least five days a week—a routine that will not only help with weight loss,
but will improve your blood pressure and cholesterol levels, while reducing
your risk of developing diabetes and heart disease.
Adequate sleep is also critical, as recent research reveals
that disrupted sleep patterns contribute to the development of obesity,
diabetes and metabolic syndrome. The same goes for chronic stress, which
increases your levels of the hormone, cortisol, so find the solution for stress
relief that works for you and engage in your stress-relieving activity as often
as needed.
Last but not least, nutritional supplements can make a genuine
difference. There are a variety of nutrients, herbs and botanicals that may
help, both individually and in combination with one another. For more healthy
ways to control your blood glucose levels, download a complimentary wellness
guide at www.dreliaz.org/metabolic-report.
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Other Postings by Isaac Eliaz:
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