How to Prevent Pre-Diabetes from Becoming Diabetes
You are not by yourself.
In 2012, there were about 90 million Americans with pre-diabetes, and the number is still rising. (1).
Thankfully, researchers continue to study all stages of diabetes and can tell us more about the risks and preventative measures to take (2).
The good news is that pre-diabetes can be completely reversed. It is not your destiny to have diabetes.
You may alter your chance of having Type 2 diabetes, even while you cannot reverse the effects of aging (being over 45 is one of the main risk factors for diabetes).
You can reduce your blood sugar levels and eliminate your chance of acquiring diabetes by making long-term dietary and exercise changes.The Centers for Disease Control state that if you don't make these lifestyle modifications, your chance of getting Type 2 diabetes would rise by 15% to 30%.(3).
Focus on five key areas. After receiving a pre-diabetes diagnosis, don't wait any longer to start addressing these five areas to reverse your diagnosis:
- Weight loss
- Healthy eating
- Physical activity
- Management of blood pressure & cholesterol
- Quality sleep
When you think about diabetes prevention in just five bullet points, it doesn’t seem as scary.
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Why weight loss?
In order to avoid diabetes, weight loss and long-term weight management are crucial because being overweight or obese lowers your body's sensitivity to insulin.
You want your body to be sensitive to insulin because insulin regulates blood sugar levels.
According to the Mayo Clinic, you can lower your risk of Type 2 diabetes by decreasing as little as 5% to 10% of your body weight (1). You ought to have some incentive right now if you've been trying to shed a few extra pounds but haven't been able to.Visceral fat, sometimes known as belly fat, has been connected to a higher risk of Type 2 diabetes. (2). This is often one of the hardest areas for many people to trim down, but don’t let that discourage you!
Cut back on sugary drinks to jump-start weight loss.
Additionally, I'm constantly inclined to ask myself, "Why drink your calories?" Personally, I'd much rather eat them. I'm addicted to food!
Drinking calories just ends up being extra calories you don’t need (that you end up storing as fat).
Saying goodbye to your favorite drink can be a hard change to make, but then when you consider the alternatives (diabetes medications, increased risk of other health conditions), the benefits outweigh the risks.
Try subbing it out with plain water, lemon water, or cucumber water — OR even sparkling if you need that special bite.
Eat Healthier.
Yes, eating well and losing weight go hand in hand. But eating well helps you do more than simply shed pounds; it also keeps your blood sugar levels at their ideal range every day.
Counting carbohydrates is a typical technique for controlling blood sugar. It may surprise many pre-diabetics to hear that milk and fruit juice are also sources of carbohydrates. (1).
As a pre-diabetic, you should steer clear of a number of other foods, including vegetables like potatoes, corn, and plantains, as they are high in sugar and carbs.
Take some time and do research on what you can eat; the American Diabetes Association website provides a list of the best food choices for diabetics and pre-diabetics.
For a more specific meal plan, check out the Outsmart
Diabetes Diet five-week plan.
Check out Healthy Habits ultimate video here
Eat as many home-cooked meals as you can to maintain your new, healthy diet. You'll discover that eating healthily is simple to achieve once you begin selecting and consuming these meals on a daily basis.
Move more — even if it’s just walking.
Regular exercise (like a 30-minute walk every day) will certainly help you burn calories that may lead to weight loss.
However, consistent exercise can assist in controlling your blood sugar levels, just like a good diet (1).
Aerobic exercise also enhances brain function in pre-diabetics, according to recent studies(2). Given that diabetes raises the risk of Alzheimer's by 65%, regular exercise may help maintain your health in a number of ways.
Not sure how to start exercising?
It's also possible to start a new activity or pastime, so you don't feel obligated to complete your daily "workout." Take up a fun activity that you can enjoy with other people, such as riding bikes, playing tennis, or Frisbee golf.Look for other ways to get some exercise in addition to your normal regimen. When parking near a store or place of employment, park further away from the entrance; use the stairs whenever you can; get up and walk rather than email a coworker.
Get your blood pressure and cholesterol under control.
High blood pressure and cholesterol can exacerbate insulin resistance, according to the Mayo Clinic (1). Maintaining healthy blood pressure and cholesterol levels can improve your body's overall functioning and lower your chance of developing Type 2 diabetes.
Managing stress and reducing alcohol and tobacco use are necessary for regulating blood pressure, in addition to healthy food and exercise (which you should already be doing to reduce weight) (2).
Lowering your cholesterol requires close attention to your diet, removing fatty foods, and adding heart-healthy fiber.
Sleep your way to better health.
A lot of important things happen inside the body while we sleep, including the regulation of blood glucose levels.
Both Type 2 diabetes and pre-diabetes have been related to sleep deprivation . Make time in your days and evenings to ensure that you get at least five hours of good sleep.If you struggle to fall asleep, look for a natural solution or discuss methods with your doctor for getting a full night’s sleep.
