Hearing your physician tell you that your blood sugar is borderline high is enough to give you jitters, and when you are in need of avoiding taking medication, then it is worse. Having Borderline high blood sugar, also popularly referred to as prediabetes implies that your glucose level has increased, but is not yet high enough to be defined as a type 2 diabetes.
Its good news that this condition can actually be controlled and even reversed by making changes to the lifestyle.
Understanding Prediabetes
A fasting blood sugar level between 100 to 125 mg/dL is also descriptive of pre-diabetes or when your A1C test that determines your average blood sugar levels over a couple of months comes to a level of between 5.7 to 6.4.
Such statistics imply that your body is starting to have trouble processing sugar as it should. It is not a life sentence, although it is a serious symptom, and it is possible to restore their levels to normal thanks to active adjustments many individuals manage to do.
Blood Sugar Control with Eating
The dieting game is important in the control of blood sugar. An ideal meal comprising of vegetables, proteins, fats and grains need to be contained in a dish to give a balanced meal.
Vegetables should occupy half of your plate and the other half divided among protein and whole grains. Do not eat big meals, eat little but balanced meals during the day to maintain sugar levels.
Slow digestible foods with low GI prevent sharp increases in sugar, therefore, it is advisable to take such foods. They are sweet potatoes, brown rice, and legumes among others.
Adequate portion control and regular meal skipping also help to manage glucose.
Eat More Fiber
Fiber reduces the rate by which the body absorbs sugar and this controls blood sugar. Your goal should be 2530 grams of fiber sources in a day using whole plant foods such as oats, beans, berries and vegetables as the sources.
Such fibers as in apples, lentils, and carrots, called soluble fiber, are especially good, creating a gel-like mass in the stomach that decelerates digestion and the process of ingestion of sugars.
Reduce Sugar and refined carbs
In eliminating blood sugar, avoid refined carbs and added sugar.
Rapid spikes can be caused by white bread, pastries, sugary drinks and candy. Instead opt with whole grains like quinoa and whole wheat bread that are digested slower.
Watch out the processed food that contains secret sugar in form of sauce, cereals and even in salad dressing.
Added sugar may be identified and minimized by reading labels. Healthy options include water, sparking water and unsweetened teas.
Making the Exercise habitual
Exercise will assist your muscles to utilize glucose in a manner that is more effective and enhance insulin resistance. Aim at attaining 150 minutes of moderate exercise weekly through activities that include walking, swimming, or cycling.
Add this to strength training, including lifting weights, or using resistance bands, to develop muscle mass and further aid the control of glucose.
Stay Hydrated
Water assists the kidneys to eliminate extra sugar in the blood. An approximate goal is that 8 to 10 cups of water a day should be consumed, including adjustments according to climate and exercise level. Skip the drink with sugars and use fruit and herb tea instead where greater taste is required.
Manage Stress
Constant stress has the ability to elevate cortisol levels consequently elevating blood sugar. It is essential to find the means of coping with stress.
Try meditating, yoga, journal keeping, or time out in nature. Sport and sleep are also the contributing factors towards the moderation of the stress levels.
Prioritize Sleep
Hormones which control insulin and blood sugar are influenced by sleep. Your chance of having type 2 diabetes will improve when you have poor sleep.
Get 7-9 hours of sleep a night. Make bedtime a routine that is relaxing, use devices earlier than bed time, and reduce intake of caffeine later in the day to enhance the quality of sleep.
Monitor Your Sugar Level
By checking your blood sugar levels you can know what kinds of foods, activities, and stress hit your body. Test your levels at critical times especially when you have not eaten and after eating with the help of a glucometer.
Make a diary of what you read, as well as your eating patterns, sleep, and activity. Such information can assist you and your doctor to make sound decisions.
Take the Natural Supplements
Some supplements, e.g. cinnamon and chromium, can help in maintaining a normal blood sugar level. Cinnamon has also been proven as having some effects to increase insulin sensitivity, whereas chromium can have effects to increase effects of insulin in the body.
But it is always good to consult a physician first before taking any supplement to ensure its safety and health usefulness to you.
Collaborate with a Medical Worker
Still, even when you control your blood sugar naturally, you should be in contact with a healthcare provider. They are able to provide individual advice and suggest screenings as well as oversee your progress.
The need to take medication may in certain instances still be present, nevertheless, lifestyle shifts may postpone or diminish the need to take medication.
To sum it up, even though being told that your blood sugar level has been borderline high can be a devastating experience, it is an opportunity as well. You can make a meaningful step toward reducing your blood sugar levels and enhancing your long-term well-being with the positive interplay of eating, exercise, helping with stress, sleeping bonuses, and a doctor.