How to Control Prediabetes
People who have prediabetes are at a much higher risk for developing type 2 diabetes than the rest of the population. Prediabetes affects millions of people every year, but that doesn’t mean they will all be diagnosed with diabetes in the future. Prediabetic symptoms can be controlled by maintaining a healthy weight, exercising and avoiding common risk factors.
- Maintain a healthy weight. If you are overweight or obese, you should begin a healthy weight loss program immediately. Losing weight can significantly reduce your risk of developing diabetes. Follow a balanced and nutritious diet that includes whole grains, lean proteins and fresh produce. Limit your intake of sodium and bad fats such as saturated fats and trans fats.
- Exercise regularly. Exercising can significantly improve your body’s insulin resistance and help you lose weight. In addition to obesity and genetics, inactivity is one of the biggest contributing factors to the development of diabetes. Try to work out five days a week, even if that means taking a brief walk around the block when you have a few minutes of free time. Talk to your doctor before beginning a new fitness routine to determine the amount of exercise your body needs on a daily basis.
- Quit smoking. Smokers who have prediabetes are at a higher risk for strokes and heart disease. High blood sugar levels associated with prediabetes and carbon monoxide from cigarettes can both lead to damaged blood vessels. Narrowed blood vessels are linked to many health risks including high blood pressure and heart attacks.
- Limit alcohol consumption. Alcohol contains a lot of calories, affects the metabolism and raises blood sugar levels. Try not to consume more than one or two drinks per day to avoid the health risks associated with alcohol.
- Monitor your condition by getting regular doctor check-ups and testing your blood sugar levels at home. Your doctor can help you control your prediabetes, and develop the best diabetes prevention plan for your body. In between visits to your physician, use blood glucose monitors to keep track of your progress.