Are you aware that you might be living with pre-diabetes without even realizing it? Dr. Lloyd Anderson, a functional medicine expert, discussed this critical issue in our thriving health and wellness community on Facebook. If you’re not already part of this vibrant community, consider joining us at “Thriving Health and Wellness.” We host fun challenges, share mouthwatering recipes, and provide informative videos. Today, Dr. Anderson is sharing five valuable tips to help you manage pre-diabetes effectively.
- Ditch the Snacking and Beverage Habits: One of the first things to consider when dealing with pre-diabetes is your eating habits. Dr. Anderson advises you to reconsider snacking and drinking between meals. Instead, focus on consuming substantial meals that sustain you from one meal to the next. Ideally, aim for three meals a day and avoid frequent snacking. Many of us snack out of habit or routine, but true hunger often arises because you didn’t eat enough during your last meal. By cutting down on snacking and consuming fewer beverages between meals, you can prevent continuous spikes in blood sugar and insulin levels, which contribute to insulin resistance.
- Replace Caloric Beverages with Water: Many of us consume a significant portion of our daily calories through beverages. To counter this, swap sugary or high-calorie drinks for water. Drinking more water between meals, rather than during meals, offers numerous benefits. Not only does it improve digestion, but it also helps maintain hydration. Dehydration can lead to feelings of crankiness, fatigue, and brain fog, prompting you to reach for snacks. Drinking more water can also boost calorie burning, aiding in fat loss. This simple, free, and risk-free habit can significantly impact your journey toward better health.
- Implement Time-Restricted Eating: For improved health, Dr. Anderson suggests refraining from eating after 7 PM and waiting until at least 7 AM to have your first meal. These hours are crucial for your body to rest, digest, clear toxins, and balance hormones. Consuming food during these hours diverts your body’s resources towards digestion, impeding these essential processes. By adhering to this 12-hour fasting window, commonly known as “break fast,” you allow your body to restore balance and improve your sleep quality.
- Incorporate Daily Movement: Exercise is not just about structured workouts; daily movement plays a pivotal role in managing pre-diabetes. Aim for some form of physical activity each day. This can be as simple as parking farther from the store, taking the stairs, or going for a short stroll after a meal. Moving your body, especially after eating, helps your cells utilize the blood sugar from your meal more efficiently, reducing insulin resistance. Consistent, moderate movement is key.
- Prioritize Sleep: Sleep is a critical component in the battle against pre-diabetes. Ensure you get a minimum of seven and a half hours of quality sleep each night. Inadequate or disrupted sleep can lead to elevated levels of cortisol and insulin, both of which promote fat storage and insulin resistance. By prioritizing your sleep, you can effectively balance your hormones, enhance your overall health, and reduce the risk of conditions such as heart disease, strokes, dementia, Alzheimer’s, and even cancer.
Conclusion: Preventing the progression from insulin resistance to pre-diabetes to full-blown diabetes is within your control. Dr. Lloyd Anderson’s five tips offer a holistic approach to managing your pre-diabetic condition. By making informed choices about your diet, hydration, time-restricted eating, physical activity, and sleep, you can make significant strides toward better health and reduce the risk of debilitating health issues. Take these recommendations seriously and embark on your journey to a healthier, diabetes-free future.