Dancing, What ?! Great Idea I love to dance what does it have to do with my health?
Well....Actually there are a lot of great ways to reverse insulin restistance & dancing is one of them & a beautiful community building form of exercise, beneficial for all, especially individuals with diabetes!
So Pre-diabetes specifically is a condition where blood sugar levels are higher than normal but not yet at the level of diabetes. It serves as a warning sign that you are at a higher risk of developing type 2 diabetes. Adopting a healthy lifestyle can be instrumental in managing pre-diabetes and preventing or delaying the onset of diabetes. Here are some of the best lifestyle and wellness ideas for dealing with pre-diabetes!
Joining a Dance class or jamming to your favorite tunes at home can have some physical and mental health benefits :
including improved cardiovascular health,
increased strength and flexibility,
stress reduction, and enhanced mood which all equal a boosted immune system!!.
I love this great virtual Dance class join us here! https://vebaresourcecenter.com/calendar/
Just because we are told we have 'prediabetes' There are A lot of things we can do to Reverse this diagnosis! Check out the research! https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12920
Regular Physical Activity:
Engage in regular physical exercise as it helps your body use insulin more efficiently and lowers blood sugar levels. Aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking or cycling, spread throughout the week. Additionally, include strength training exercises twice a week
Follow a balanced and nutritious diet to maintain stable blood sugar levels. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Avoid or limit processed foods, sugary beverages, refined carbohydrates, and saturated fats.
Buddha Bowl !
Be mindful of your portion sizes to avoid overeating. Use smaller plates, measure your servings, and pay attention to your hunger and fullness cues.
Carbohydrate's what is the right choice?
Monitor and moderate your carbohydrate intake. Choose complex carbohydrates such as whole grains, legumes, and vegetables, which are digested more slowly and have a lesser impact on blood sugar levels. Limit your consumption of simple carbohydrates like sugary snacks, sodas, and desserts.
Eat foods you Like! & Increase your Fiber Intake! Research suggest 30-40 grams a day, I love the recipe ideas from this amazing resource library of fantastic recipes https://vebaresourcecenter.com/recipes/
Follow the CARB to Fiber Ration <10:1
Ask your Primary Care Physician about this https://www.freestyle.abbott/us-en/home.html
It is a device that can tell you in real time how your food choices are impacting your blood sugar!
(for Insulin dependent it may be covered by your insurance, for others there is a free 2 week trial and others there are discounts available)
Regular Physical Activity MOOOVE IT!!
Engage in regular physical exercise as it helps your body use insulin more efficiently and lowers blood sugar levels. Aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking or cycling, spread throughout the week. Additionally, include strength training exercises twice a week.
Stress Reduction/ AUUUMMMMMM
Chronic stress can contribute to elevated blood sugar levels. Implement stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies and activities that you enjoy.
I love this Sunrise yoga class https://vebaresourcecenter.com/calendar/
Sleepy Head! ZZZZZZZZZZZ
Aim for 7-8 hours of quality sleep each night. Poor sleep patterns can disrupt your body's insulin sensitivity and increase the risk of developing diabetes.
Stay well-hydrated by drinking water throughout the day. Water helps maintain optimal bodily functions and can aid in managing blood sugar levels.
Did you know we can get water from the food we eat??!! Yup fruits and veggies have a large amount of hydration in them!
Quit Smoking Dont Drink DontSmoke what do you do??:)
If you smoke, make every effort to quit. Smoking worsens insulin resistance and increases the risk of developing diabetes and other health complications. Make an appointment with your whole health coach and get some good ideas to begin your journey!
Regular Check-ups: WHATS UP DOC???
Schedule regular check-ups with your healthcare provider to monitor your blood sugar levels, cholesterol, blood pressure, and overall health. This will help identify any changes or issues that need attention.
GOOD NEWS ALL OF THESE THINGS WILL NATURALLY LEAD TO WEIGHT LOSS!
Maintain a healthy weight or work towards achieving a healthy weight if you are overweight or obese. Even a modest weight loss of 5-10% can significantly reduce the risk of developing diabetes.
I recommend this book for all looking to empower your health and wellness over all and specific to pre- diabetes reversal. and this Book
FIBER FUELED it also comes with a Cookbook!