HEALTH TALK Diagnosed With Pre-Diabetic? From: Paul S. Dangha.BSc Microbiology, MLT(AMT),PTย (ASCP)
If your doctor starts using words like โpre-diabetic,โ
do this immediately:
- ๐๐๐ ๐ผ๐๐ ๐น๐ถ๐พ๐๐ถ๐ฑ ๐ฐ๐ฎ๐น๐ผ๐ฟ๐ถ๐ฒ๐ ๐ฐ๐ผ๐บ๐ฝ๐น๐ฒ๐๐ฒ๐น๐
Liquid sugar spikes your blood glucose faster than anything else. Stick to water, black coffee, and unsweetened tea.
- ๐ช๐ฎ๐น๐ธ ๐ญ๐ฌ-๐ญ๐ฑ ๐บ๐ถ๐ป๐๐๐ฒ๐ ๐ฎ๐ณ๐๐ฒ๐ฟ ๐ฒ๐๐ฒ๐ฟ๐ ๐บ๐ฒ๐ฎ๐น
Post-meal walks dramatically improve glucose disposal. Your muscles soak up the sugar from your bloodstream instead of letting it circulate and damage your cells. Even a short walk after eating can reduce blood sugar spikes by 30-40%.
- ๐ฃ๐ฟ๐ถ๐ผ๐ฟ๐ถ๐๐ถ๐๐ฒ ๐ฝ๐ฟ๐ผ๐๐ฒ๐ถ๐ป ๐ฎ๐ ๐ฒ๐๐ฒ๐ฟ๐ ๐บ๐ฒ๐ฎ๐น (๐ฐ๐ฌ๐ด ๐บ๐ถ๐ป๐ถ๐บ๐๐บ)
Protein slows down glucose absorption and keeps you full longer. This prevents the blood sugar rollercoaster that’s destroying your insulin sensitivity.
- ๐๐ถ๐ณ๐ ๐๐ฒ๐ถ๐ด๐ต๐๐ ๐ฏ๐ ๐๐ฒ๐ฒ๐ธ๐น๐ (๐๐ต๐ถ๐ ๐ถ๐ ๐ฐ๐ฟ๐ถ๐๐ถ๐ฐ๐ฎ๐น)
The more muscle you have, the better your body handles carbohydrates. Strength training improves insulin sensitivity more than any medication can. Focus on: squats, deadlifts, presses, rows, Big compound movements.
- ๐๐ฒ๐ ๐๐ผ๐๐ฟ ๐ณ๐ฎ๐๐๐ถ๐ป๐ด ๐ถ๐ป๐๐๐น๐ถ๐ป ๐๐ฒ๐๐๐ฒ๐ฑ (๐ป๐ผ๐ ๐ท๐๐๐ ๐ด๐น๐๐ฐ๐ผ๐๐ฒ)
Most doctors only test fasting glucose and A1C. But fasting insulin tells you how hard your pancreas is working to keep blood sugar normal. High fasting insulin (above 5-7 ยตIU/mL) means you’re already insulin resistant, even if your glucose looks “fine.”
- ๐ฆ๐๐ผ๐ฝ ๐ฒ๐ฎ๐๐ถ๐ป๐ด ๐ฏ ๐ต๐ผ๐๐ฟ๐ ๐ฏ๐ฒ๐ณ๐ผ๐ฟ๐ฒ ๐ฏ๐ฒ๐ฑ
Late-night eating when you’re sedentary keeps insulin elevated all night. This prevents your body from burning fat and keeps you in storage mode.
Pre-diabetes isn’t a life sentence.
