How to Heal Pre-Diabetes

Pre-Diabetes means that your blood glucose levels have risen more than they should have and that the cells in your body have become resistant to insulin. If your blood glucose levels fall between 100 to 125 mg/dl, you have pre-diabetes. According to the Centers of Disease Control and Prevention, 41 million middle-aged, adult Americans have pre-diabetes.

Instructions

• 1

  Lose 5 to 10 percent of your current body weight, thus lowering your blood sugar level. Accomplish this by eating a healthier diet of lean proteins, colorful produce, low-fat dairy, and complex carbohydrates. Cut out the fatty snacks and food.

• 2

  Cut out sugary food. Watch your sugars and starches. Sugary foods and refined carbohydrates--such as white flour and cookies--tend to spike insulin levels. Fuel up on leafy vegetables, fruits and whole grain breads and pastas.

• 3

  Take supplements to help regulate your sugar level. Taking 400 mcg. of chromium helps regulate glucose, while taking 8 grams of liquid fish oil will decrease your blood glucose levels. You should also add 1500 mg. of calcium and 500 mg. of magnesium. Magnesium aids with insulin sensitivity.

• 4

  Exercise daily for 30 minutes. You do not need to join a gym to exercise, though having the extra equipment helps vary the routines more. You can walk or jog for 30 minutes each day and get your heart rate moving. According to Diabetes Heal, exercising consistently will not only aid you in losing weight, but it will also assist you in decreasing your blood glucose level by turning the glucose into energy.

• 5

  Use every opportunity to walk. Park further away from work, or take the stairs instead of the elevator. You will be surprised how quickly those steps add up.