Dr. Amir Khan, a well-known TV doctor who frequently appears on ITV’s Lorraine and Good Morning Britain, has shared five effective strategies to reverse prediabetes, a condition that signals an increased risk of developing Type 2 diabetes. The doctor, speaking on his Instagram page, stressed the importance of early intervention to prevent the progression of this serious health issue.
Prediabetes occurs when blood sugar levels are higher than normal but not high enough to be classified as Type 2 diabetes. It often has no symptoms, and many individuals remain unaware of their condition until a blood test reveals elevated glucose levels. According to Dr. Khan, a test called HbA1C, which provides an average of blood sugar levels over two to three months, is typically used to diagnose prediabetes. Normal HbA1C is below 41, while prediabetes ranges between 42 and 47, and Type 2 diabetes is diagnosed with a level above 48.
Dr. Khan emphasized that prediabetes does not inevitably lead to Type 2 diabetes. He reassured followers that lifestyle changes could bring blood sugar levels back to normal, preventing further complications. Here are his five top tips:
Lose Weight: Dr. Khan referenced a study showing that losing just 7% of body weight can reduce the risk of developing Type 2 diabetes by 58%.
Exercise Regularly: Physical activity helps utilize excess sugar in the bloodstream and improves insulin sensitivity. Even moderate exercise can significantly boost glucose uptake.
Avoid Refined Sugars: Replacing processed sugars with whole foods, such as vegetables and lean proteins, can have a profound effect on managing blood sugar levels. Consulting a nutritionist is advisable for personalized dietary guidance.
Quit Smoking: Smoking is linked to an increased risk of developing Type 2 diabetes, and quitting can substantially improve overall health and prevent further complications.
Manage Stress and Improve Sleep: Both stress and poor sleep have been shown to affect insulin sensitivity negatively. Ensuring good sleep hygiene and finding effective stress-management techniques can lower the risk of developing Type 2 diabetes.
Dr. Khan’s advice has been met with positive feedback. One follower shared their success in completing a prediabetes program, losing two stone, and gaining the knowledge to maintain a healthier diet. Another expressed gratitude for Dr. Khan’s advice, acknowledging that it provided the motivation needed to get back on track with exercise and healthy eating after a period of indulgence.
These straightforward lifestyle changes offer a powerful way to take control of your health and prevent the onset of Type 2 diabetes.
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