How To Stop Prediabetes

Prediabetes is when your blood sugar is higher than usual, but not to the level to be called diabetes. You may be prediabetic without knowing since you may not experience any symptoms. However, a simple blood test will reveal if you do. To turn around a prediabetes from becoming type 2 diabetes, you need to manage your weight and exercise particularly when you’re over 45. Nonetheless, taking the following steps can stop prediabetes.

Reduce weight

Weight reduction doesn’t have to be massive. For instance loosing just 7% of body weight (6kg of a 91 kg person) will make a big difference. It’s important to eat healthier food with fewer calories, monitor your weight, eating habits, and engage in physical activities.

Eat Healthy

One easy way to eat healthy is to fill ½ your plate with non-starchy vegetables (cabbage, carrots, green vegetables, green beans among others).  A ¼ should be starchy foods (like potatoes, corn, rice, yam, plantain, sweet potatoes, or peas). The last ¼ should be protein (chicken, fish, or beans are best). Move away from carbs such as cakes or pasta which can raise your blood sugar.

Engage in exercise

Engaging in exercise will help you lose weight quicker and feel better. It doesn’t have to be a big goal like training for a marathon. A fast paced 30-minute walk five times a week should do the magic.  If you need a friend to help you stick with an exercise routine, by all means invite one; alternatively join a gym to make new exercise buddies. Mixing aerobic exercise (walking, swimming, dancing) with strength training (weight lifting, pushups, pull-ups) is the best way to go.

Get quality sleep

Getting adequate sleep helps keep your blood sugar at healthy levels.  Getting less than 5 hours sleep, either because you can’t stay asleep or wake up too early, makes diabetes likely. The recommendation is 7 or 8 hours sleep at night. To sleep better, avoid alcohol or caffeine products late in the day. Keep a regular sleep pattern and adhere to a peaceful, quiet bedtime routine.

Stop smoking

If you don’t smoke, don’t start. If you smoke, this is the time to stop. Smokers are 30% to 40% more likely to get type 2 diabetes than people who don’t smoke.  If you smoke with diabetes, this will worsen your symptoms and your blood sugar will be more difficult to control.

Take your medication

Some specific medications help reduce blood sugar levels, obesity, high cholesterol, and high blood pressure. And you’re more likely to have these symptoms if you’re prediabetic.  Take your medication as prescribed to help improve your health and longevity, just in case you do. 

Get Support

Having friends and family to share your problems might help. Support groups can be a place to give succor, get information, encourage, understand what others are going through, and how they manage the ailment. Your doctor or local NGO might help in finding one that works for you.

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