How to Reverse Glucose Intolerance

Glucose intolerance is also known as impaired glucose tolerance, (IGT), insulin resistance or pre-diabetes. Glucose levels that are higher than normal are an indication that you have glucose intolerance and are at risk for developing Type II diabetes, but have not yet "officially" developed the disease.Impaired glucose tolerance is a major risk factor for the development of Type 2 diabetes. The natural occurrence of the condition is thought to be weight gain, especially central or abdominal obesity and inactivity. Obesity is associated with a two to twelve fold risk of developing Type II diabetes, depending on the severity of weight gain.

Instructions

1

Reducing fat intake may help reverse glucose intolerance and prevent diabetes. Make healthier choices when eating, that result in a lower fat intake.

2

Do interval training at a high intensity, three to four days per week to reverse metabolic syndrome.

3

Weight loss is paramount for diabetes prevention. Dietary habits are important and must be sustained. Start by reducing your food portions, and use the food pyramid from the American Diabetic Association when making meal choices.

4

Start with a simple and enjoyable exercise routine, but make it your goal to increase the intensity. Speak with your doctor first, and consider a personal trainer to avoid injury and also to help you explore the various types of exercise available. Incorporate aerobic activity, resistance training and even household activities into your routine.Consider starting an exercise group, or engage a partner with the same goals.

5

Eat plenty of fruits and vegetables and choose a variety. It's best to eat them throughout the day and not just at one meal. Substitute fruits for snacks such as pretzels, chips or cookies. Limit your meat intake to four to six ounces a day, and space it out with your meals. Eat peanut butter, tofu, cottage cheese and eggs as meat substitutes.Following a Mediterranean diet has also been shown to help reverse glucose intolerance.Remember that you can still eat treats, such as cookies, ice cream, chips and cakes. You'll just need to eat them less often and in smaller portions. Save them as a reward for your hard efforts.