Receiving a prediabetes diagnosis can feel like a setback, but it’s actually a powerful opportunity. Prediabetes is a wake-up call, a sign that your blood sugar levels are higher than normal but not yet high enough to be classified as Type 2 diabetes. The good news is that unlike a chronic disease, prediabetes is often reversible. By making a few targeted changes, you can stop prediabetes progression and take back control of your health.
This guide will provide you with 10 evidence-based prediabetes prevention tips, focusing on simple but effective healthy habits diabetes can be prevented with. By incorporating these changes into your daily routine, you can begin to prevent prediabetes lifestyle changes.
The Foundation: The 3 Core Pillars of Prevention
The 10 habits below are all centered around three core pillars that form the foundation of any plan to stop prediabetes progression:
- Diet: What you eat has a direct impact on your blood sugar levels. A diet rich in fiber, lean protein, and healthy fats helps keep blood sugar stable.
- Exercise: Physical activity makes your body’s cells more sensitive to insulin, allowing them to use glucose more efficiently.
- Weight Management: Losing even a small amount of weight can have a profound impact on your body’s ability to manage blood sugar.
10 Lifestyle Habits to Prevent Prediabetes Lifestyle Changes
Here are 10 actionable prediabetes prevention tips to help you reverse the course and improve your overall health:
1. Prioritize Weight Loss
This is often the most impactful step you can take. Studies have shown that losing just 5-7% of your body weight can significantly reduce your risk of developing Type 2 diabetes. For someone weighing 200 pounds, this means losing only 10 to 14 pounds.
2. Embrace a Low-Glycemic Diet
Focus on foods that have a low glycemic index, which means they are digested more slowly and cause a gradual rise in blood sugar. This includes non-starchy vegetables, whole grains, legumes, and lean proteins. This is a fundamental healthy habits diabetes can be controlled with.
3. Cut Back on Sugar and Refined Carbs
Sugary drinks, white bread, pastries, and processed snacks cause a rapid spike in blood sugar. Swapping these out for whole foods is one of the quickest ways to stop prediabetes progression.
4. Get Moving: Aim for 150 Minutes of Aerobic Exercise
The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. This makes your muscles more sensitive to insulin, allowing them to absorb glucose more effectively.
5. Add Strength Training
Building muscle mass is another excellent prediabetes prevention tips to follow. Muscle tissue uses more glucose for energy than fat tissue, even at rest. Incorporate strength training exercises twice a week, such as lifting weights or using resistance bands.
6. Stay Hydrated with Water
Swap out sugary sodas, juices, and sports drinks for water. Not only does water have zero calories and carbs, but staying hydrated also helps your kidneys flush out excess sugar through urine.
7. Sleep 7-9 Hours a Night
Sleep deprivation can have a surprising impact on your blood sugar. Just one night of poor sleep can cause insulin resistance to increase, making it harder for your body to regulate blood sugar. Prioritizing 7 to 9 hours of quality sleep each night is a crucial part of a healthy lifestyle.
8. Manage Stress
When you are stressed, your body releases hormones like cortisol, which can elevate your blood sugar levels. Finding ways to manage stress through meditation, yoga, hobbies, or spending time in nature is an important part of prevent prediabetes lifestyle changes.
9. Eat More Fiber
Fiber plays a vital role in preventing blood sugar spikes. It slows down the absorption of sugar and starches from the food you eat. Aim to get your fiber from sources like vegetables, fruits, nuts, seeds, and whole grains.
10. Practice Mindful Eating
Paying attention to your body’s hunger and fullness cues can help you avoid overeating. Mindful eating encourages you to eat more slowly, savor your food, and make healthier choices, all of which contribute to weight management and blood sugar control.
The Power of Stop Prediabetes Progression
Making these changes isn’t just about avoiding a diagnosis; it’s about investing in your long-term health. The power to stop prediabetes progression is in your hands. It is an achievable and rewarding goal that will benefit your energy levels, mood, and overall well-being.
Conclusion
Prediabetes is not a life sentence. By committing to these 10 prediabetes prevention tips, you can make a significant difference in your health. Start with just one or two habits and build from there. The simple, consistent healthy habits diabetes can be reversed with are the most powerful tool you have to take control of your health.
MEDICAL DISCLAIMER
The content of this blog post is intended for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
The information shared here is not intended to cure, treat, or prevent any disease. Do not disregard professional medical advice or delay in seeking it because of something you have read here. Before making any changes to your health or seeking any medical intervention, you must consult with a qualified healthcare professional to ensure it is safe and appropriate for your individual health needs.