Being diagnosed with pre-diabetes can be really scary, but having an early diagnosis means you can act quickly. Pre-diabetes is classed as having a HbA1c of between 42-47mmol/mol. 48mmol/mol and above is then classed as having Type 2 diabetes.
If you have an elevated HbA1c it is very likely you also aren’t feeling the best, so it is important to act quickly. Reaching remission and getting your HbA1c back in range is absolutely possible, it takes some lifestyle changes, patience and a positive mindset.
Take that first step for yourself and your health! Keep reading for my tips on reaching diabetic remission!
In order to decrease sugar levels getting movement in is vital for using up some glucose.
I recommend starting simple, and finding what you enjoy. If you are unsure where to start, begin with walking and/or swimming. Find where your fitness level is at, and then work by gradually increasing the duration and intensity of your chosen activity.
Exercise of course aids weight loss which can be essential in reaching diabetic remission. If you want to help keep yourself accountable, think about consulting a personal trainer, or ask a family member or friend to be your accountability and workout partner.
Re-evaluate your diet
Altering what you are eating and making some dietary swaps is vital for decreasing HbA1c and getting back to optimum health.
Firstly, think about swapping white and refined carbohydrates to brown and wholegrain carbohydrates. White carbs can contribute massively to glucose spikes, so it is definitely worth swapping to sources of carbs that release more slowly. For example incorporating brown pasta, rice and bread, oats, quinoa and oat cakes into your diet. Also opt for dark chocolate (70% plus) over chocolates packed with refined sugar.
Furthermore, make sure you are getting sources of essential fatty acids everyday. Eating nuts, seeds and legumes helps to reduce inflammation and can also provide a source of protein.
Eat fresh fruit and vegetables, try and aim for at least 7 a day! Also avoid fruit juices from concentrate, fresh fruit juices are fine on occasion, however cranberry juice is much lower in sugar compared to others, so be sure to give cranberry juice a try!
If you would like some further guidance, seek advice from a professional nutritionist.
Invest in technology
In my opinion, it is definitely worth having a blood glucose testing kit. This way you can test your blood glucose if you feel unwell, or it can help to identify what time/times of the day your levels are spiking.
Being able to collect data yourself gives you more control over your health and can help you to reach diabetic remission faster. But please try not to obsess over numbers and remember that it is there for guidance.
In the UK, sometimes testing kits are given on the NHS, but usually only if you ask, so be sure to ask your GP or consultant! If you are from a country where you have to pay, do some research and see what you can find, it doesn’t have to be the flashiest monitor, a basic finger-prick monitor is great. If you can’t afford any technology, don’t panic! It is possible to achieve remission without technology!
Detox and reduce inflammation
Type 2 diabetes causes widespread inflammation, meaning it is vital to aid detoxification to reduce inflammation.
Here are 4 ways to support the liver to aid detoxification:
1.Decrease the toxins going into your body. Try to completely avoid alcohol, refined sugar, table salt and smoking, also limit caffeine intake and swap to organic foods to reduce pesticide intake.
2. Increase water intake! Water is vital for all functions of the body, including flushing toxins out! I also recommend getting a filter jug and keeping your water at room temperature. Drinking cold water can cause the digestive system to slow down, which we don’t want during detoxing. So drink room temperature water, or warm water.
3. Sweat it out! Another way we get rid of toxins is through sweating. So make sure you are completing at least 30 minutes of exercise each day, you will reap the benefits!
4. Support your liver with nutrients. Increase antioxidant intake by eating plenty of green leafy vegetables, berries, green tea, lemon and so on! Remember to eat the rainbow everyday! Also include garlic, ginger, turmeric and black pepper in your diet everyday.
Decrease your stress load
The hormone cortisol can contribute to chronic hyperglycaemia, therefore being a big factor in developing pre-diabetes.
Chronic stress has a number of detrimental impacts on the body, including high blood pressure, obesity, Type 2 diabetes (and pretty much any illness!).
So confide in family and friends and share how you are feeling. Educate yourself and the people around you about living with diabetes and tell them how they can support you.
Read my posts Is stress making your glucose levels impossible to control? and Confused about ‘types’ of diabetes? Here is your diabetes 101 for more guidance!
Thank you for reading my tips on how to reach diabetic remission, I hope you found this useful and reassuring! Be sure to subscribe for more content and follow me on Instagram!