How To Stop Prediabetes From Becoming Diabetes?
If you have been diagnosed with prediabetes, you need to wake up from your slumber immediately. However, it does not mean that you will definitely get diabetes. You still have a chance to save yourself from the disease.
It is an opportunity to bring in lifestyle changes or start treatments to stop the progression to diabetes. Here are 7 changes in your daily habits that will stop prediabetes from becoming diabetes:
1) Get moving
Turning more active is one of the best ways to make diabetes less likely. If you have not been exercising for a while, you should start getting more active and include things like taking the stairs instead of the lift and stretching during TV breaks.
Physical activity is an important part of the prediabetes treatment plan as it lowers levels of blood glucose and reduces body fat. Ideally, you need to work out for at least half an hour every day for 5 days a week. Please let your doctor know about your exercise plans and ask him if you can go ahead with it.
2) Lose weight
If you are overweight, losing even a little bit of it will make a difference. According to one study, those who had prediabetes and were able to lose between 5 to 7 percent of their body weight reduced their chances of getting diabetes by 58 percent. So, start losing weight and get back into the safety zone.
3) Visit your doctor more often
It is advised that you pay a visit to your doctor every 3 to 6 months. If you are progressing on the right track you will get a positive support from the doctor and even if you are not doing well, the doctor can always help you to get back on track.
4) Eat right
Load up your plate with veggies that have less starch in them. Go in for spinach, broccoli, green beans and carrots. Make sure you consume a minimum of 3 servings of veggies a day.
Add more of fibre-rich foods. Eat fruits but in moderation. Stick to just 1 to 3 servings a day. Ditch maida and go in for whole-grain foods. Turn to brown rice in place of white rice.
Also reduce high calorie foods. You should stop snacking on chips and gorging on desserts. Instead choose fresh fruits.
5) Sleep well
Lack of sleep can make your weight loss harder. Shortfall of sleep also makes it harder for the body to use insulin in an effective manner and can make type 2 diabetes more likely.
Set up a bed time rituals and develop good sleeping habits. Go to bed and wake up at fixed hours every day. Stop watching TV or playing on your laptop/smartphone when you are trying to sleep. Ditch caffeine post lunch if you have trouble falling asleep.
6) Get support
All things that are mentioned above i.e. losing weight, exercising regularly and eating healthy become easier when there are people around you to support you. You can also seek the help of certified diabetes educator if possible.
7) Think right
It is helpful to have to have the correct mindset. Just tell yourself that you will give it your best shot and make small changes over a period of time. The changes you make will eventually add up.
Hope with the above tips you will be able to stop prediabetes from becoming diabetes!
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