If you have been diagnosed with prediabetes, we understand that it might have come as a surprise, especially if you have been following a healthy lifestyle.
Sometimes, despite our best efforts, our blood sugar levels can become imbalanced due to various factors such as genetics, BMI, gender, age, and gut bacteria.
The human body is complex, but being diagnosed with prediabetes doesn't mean all hope is lost. Prediabetes can be controlled, and the progression to type 2 diabetes can be delayed or even prevented.
However, it requires proactive steps and upgrading your lifestyle to a healthier one. So, if you are looking for the answer to “how to control prediabetes?” this article is for you.
Now, you might be wondering, is prediabetes curable? Studies suggest that prediabetes can be controlled and brought into remission.
Managing prediabetes involves making lifestyle modifications such as changes in diet and regular exercise. In some cases, doctors may also prescribe medication.
Implementing lifestyle changes may seem challenging, but with motivation and dedication, you can turn them into everyday habits and prevent the onset of diabetes.
In prediabetes, your blood sugar levels remain higher than normal. Also, opting for a scientifically proven diabetes prevention program can be a game changer.
Also Read : Diabetes Patients Must Stop Eating These Foods Immediately
Prediabetes is diagnosed when your:
- Fasting blood sugar levels range from 100 to 125 mg/dL
- HbA1c levels range from 5.6% to 6.4%
- OGTT (oral glucose tolerance test) shows blood glucose levels between 140 and 199 mg/dL two hours after consuming a 75 g sugar drink
However, with proper lifestyle modifications, it is possible to bring your HbA1c levels below 5.6%.
Here's how to control prediabetes
1.Lose around 5 to 7 percent of your body weight:
Being overweight or obese is a major risk factor for prediabetes. Extra fat in the body leads to insulin resistance and higher blood sugar levels.
Losing weight, especially around the abdomen, improves insulin sensitivity and enhances glucose absorption by the body's cells.
Focus on a well-rounded exercise plan that includes cardiovascular exercise, strength training, and make appropriate dietary choices to support your weight loss efforts.
This will help you lose weight, build muscle strength, and improve insulin sensitivity.
2. Eat right:
While occasional indulgence in comfort foods is understandable, try to make healthy food choices most of the time and avoid replacing main meals with junk and processed foods.
Treat unhealthy foods as occasional treats and strive for a balanced diet during regular meals.
Increase your intake of fruits, vegetables, fiber, and monounsaturated fats, as they can help control prediabetes and prevent its progression to diabetes.
Opt for complex carbohydrates over simple ones; swap white rice, white bread, and white flour for healthier alternatives like brown rice, millet, quinoa, and whole grains.
It's crucial to choose foods that don't cause significant postprandial blood sugar spikes. Consulting a trained nutritionist can help you create an appropriate meal plan.
Additionally, consider including micronutrients such as iron, zinc, magnesium, omega-3 fatty acids, calcium, and vitamin C in your diet.
These essential nutrients play a vital role in functions like insulin production, glucose absorption, sleep-wake cycle, and heart health.
3. Quit smoking and limit alcohol consumption:
Smoking significantly increases the risk of developing diabetes. If you are a smoker and have prediabetes, it's essential to quit smoking as soon as possible.
Additionally, it's advisable to limit your alcohol intake, as excessive alcohol consumption can also contribute to the development of diabetes.
4. Prioritise quality sleep:
Disruptive sleep patterns can affect blood sugar levels and contribute to conditions like heart disease, obesity, and type 2 diabetes. Aim for a good quality sleep of at least eight hours.
To develop healthy sleep habits, try going to bed an hour earlier than your usual bedtime and avoid distractions such as smartphones or excessive screen time before sleep.
5. Take care of your mental health:
Stress and anxiety can harm your overall health and disrupt blood sugar levels. Pay attention to your mental well-being.
There is significant evidence suggesting that moods, emotions, and thoughts can impact cellular functions and make them resistant to insulin, leading to elevated blood sugar levels.
As you focus on controlling your blood sugar levels, make an effort to manage and reduce stress levels.
In conclusion, being diagnosed with prediabetes doesn't mean all hope is lost. With proactive steps and lifestyle modifications, you can control prediabetes and prevent its progression to type 2 diabetes.
By losing weight, making healthy dietary choices, quitting smoking, prioritizing quality sleep, and taking care of your mental well-being, you can effectively manage prediabetes and improve your overall health.
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