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What’s the biggest epidemic in America? It is pre-diabetes, also known as metabolic syndrome. Pre-diabetes is a result of our largely inactive lifestyle and the way most of us eat. If we don’t do something about these issues, we’re likely to develop full-blown diabetes, with all its associated health problems.

 
Most people with pre-diabetes do not have symptoms, but some do note subtle symptoms of fatigue and brain fog. Normal blood sugar levels are 70-100 mg/dl after a fasting glucose test. With pre-diabetes, the level is 100-125 mg/dl. (Above 125 mg/dl is considered diabetic.) Sometimes, people with pre-diabetes have normal blood sugar levels but high insulin levels, at least initially. So, in addition to checking your fasting blood sugar levels, it’s a good idea to check your insulin levels, especially if you’ve had apparent episodes of low blood sugar.

Pre-diabetes is a reversible condition. But to get it under control, you need to work on it from several fronts. Here are the three best things you can do if your blood sugar levels are in the pre-diabetes range.

1. Exercise. Sustained low-to-moderate aerobic exercise is best. Find things you can work up to doing for about 45 minutes, six days a week, at 40-55% of your maximum target heart rate. Walking, swimming and biking are good choices, as is a good yoga session! Exercise actually reduces insulin resistance in muscle cells and lowers blood sugar levels. Plus, it will help you to lose weight and keep it off.

 
2. Cut back on sugar and refined carbohydrates. Most people do better sticking with an anti-inflammatory, Mediterranean-type or Indian-type diet. That means reasonable-size portions, lots of vegetables, salads, and fresh, broiled fish, fruit for dessert, and olive oil as your main fat. Complex starches like brown rice, chick peas, lentils, oats and barley, with occasional al dente pasta, are OK, too.

3. Take supplements that have been clinically proven to help balance blood sugar.

 
• Chromium: This mineral improves glucose tolerance and increases the number of insulin receptors on cells. Most people don’t get enough. Take 400-1,000 mcg of chromium a day. Common multivitamins don’t have enough chromium to reverse pre-diabetes.

 
• Magnesium: In one study, people who got the most magnesium cut their risk for pre-diabetes by about 30%. Magnesium directly regulates glucose metabolism as a cofactor for a number of metabolic processes. Most people don’t get nearly enough. Consume at least 400 mg of magnesium a day from food and supplements.

 
• Vitamin D: Low blood levels of vitamin D interfere with the proper function of insulin-producing cells. Many people don’t get enough D. Many experts recommend at least 1,000-2,000 IU, but you may need more if your levels are really low. Your doctor can check your blood levels.

 
• Fish oil: Take 1 to 3 grams of fish oil a day to improve insulin sensitivity and lower triglycerides.

 
• Biotin: This B vitamin also enhances insulin sensitivity. Take 300 mcg. biotin as part of a high-B complex or multivitamin.

 
• Cinnamon extract: This spice seems to stimulate insulin receptors on cells the same way that insulin does, lowering blood sugar by as much as 30%. Each day add a teaspoon or so of cinnamon to foods.

 
• Curcumin: This component of turmeric, the yellow spice found in curry, has been known to improve insulin resistance and regulate spikes in blood glucose levels. Add turmeric to rice and vegetables, or, for higher doses, take a standardized extract containing at least 95% curcuminoids.

Think of pre-diabetes as an early warning signal. You still have time to reverse the condition and avoid having to take drugs. Exercise, dietary changes and nutritional supplements can help you keep your blood sugar normal.

GALE MALESKEY, MS, RD is a journalist, clinical dietitian, public educator and Licensed Wellness Coach. She combines the best of traditional nutrition counseling, integrative nutrition and motivational coaching to help her clients set achievable, life-supporting nutrition and lifestyle goals. She has a practice in Bridgewater, New Jersey. For more information, please visit her website: galemaleskey.com or call 610-554-9406.

Tags: biotin, chromium, cinnamon extract, curcumin, diabetes, exercise, fish oil, lower blood sugar, magnesium, pre-diabetes, refined carbohydrates, sugar, tumeric, vitamin D, yoga

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