Getting diagnosed with prediabetes is a serious wake-up call, but it doesn’t mean that you will get diabetes. There is still time to turn things around.
Having prediabetes is an opportunity to initiate lifestyle changes or treatments, and potentially retard progression to diabetes or even prevent diabetes.
Making these seven changes in your daily habits is a good way to start as these are the basic tips for prediabetes to stay healthy.
1.. Slightly Lower Your Weight
If you are overweight, you might not have to lose as much as you think to make a difference. Just reduce 5% – 7% of your body weight and cut the chances of getting diabetes by 58%.
2.. Be Active
Becoming more active is one of the best things you can do to make diabetes less likely. Physical activity is an essential part of the treatment plan for prediabetes because it lowers blood sugar levels and decreases body fat. Ideally, you should walk 30 minutes a day to reduce the chances of getting diabetes.
3.. Eat Better
You should load up on vegetables, especially the less starchy kinds such as spinach and other leafy greens, broccoli, carrots, and green beans. Eat fruits that have low carbohydrates but rich in other minerals. Aim to eat at least three times a day and include more high-fiber food.
4.. Sleep Regularly
Not getting enough sleep makes losing weight harder. A sleep shortfall also makes it harder for your body to use insulin effectively and may become type-2 diabetes more likely. So, set healthy sleep habits. Go to bed and wake up at the same time every day. Avoid caffeine after lunch if you have trouble sleeping.
5.. Get Support
Losing weight, eating a healthy diet, and regular exercising is easier if you have people helping you out, holding you accountable, and cheering you on your activities. The best way is joining a group where you can pursue a healthier lifestyle in the company of others with similar goals.
6.. Visit Your Doctor Regularly
Visit your doctor every three to six months. If you are doing well, you can get positive reinforcement from your doctor. Even if it is not going so well, your doctor can help you get back on track.
7.. Be Consistent
Having the right mindset can help you a lot. Accept that you won’t do things perfectly every day but pledge to do your best most of the time.
Make a conscious choice to be consistent with daily activities that are in the best interest of your health. Tell yourself; I am going to give it my best. I am going to make small changes in my day to day activities over time.
These changes will add up and help you to prevent diabetes.