Prediabetes is a condition where your blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. It’s often a caution sign that your body is struggling to regulate blood sugar effectively. Prediabetes is a prominent risk factor for developing type 2 diabetes, heart disease, and stroke if left unmanaged.
Prediabetes presents a valuable possibility to make lifestyle changes that can prevent the development of type 2 diabetes. By managing diet, exercise, weight management, and regular monitoring, individuals can greatly reduce their risk of progression and related conditions, such as heart disease.
Making simple lifestyle changes can help prevent prediabetes from progressing to type 2 diabetes and improve your overall health. Here are some expert recommendations on how to take charge of prediabetes and safeguard your health.
Prioritize a healthy diet
Switching to a nutrient-rich, unprocessed food diet is key in managing prediabetes. Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals, while avoiding sugary snacks, sweetened beverages, junk food, and processed meals. A balanced diet like this helps control blood sugar levels and reduces stress on your pancreas, making it easier to maintain healthy glucose levels and prevent the progression to type 2 diabetes.
Get moving with exercise
Exercise is crucial for enhancing insulin sensitivity and managing blood sugar. Aim for 150-180 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling. Regular exercise reduces insulin resistance and supports weight management.
Focus on weight management
A modest weight loss of 5-7 percent can significantly improve insulin sensitivity and reduce fasting blood sugar. Pair portion control with physical activity for optimal results.
Monitor blood sugar levels
Regular blood glucose monitoring is essential for tracking how lifestyle changes impact sugar levels. It provides valuable insights for adjusting your diet and exercise plan. Discuss your results with your healthcare provider to ensure ongoing management.
Sleep and stress management
The importance of sleep and stress management is closely associated in managing prediabetes. Aim for 7-8 hours of quality rest each night to support overall health. Incorporate relaxation techniques like meditation, deep breathing, or yoga to relieve stress levels and improve insulin sensitivity.
By following these steps, you’re not just preventing diabetes—you’re supporting your long-term health and well-being. Before starting any new routine, it’s important to consult your healthcare provider for personalized guidance.