Prediabetes is a serious health condition that can lead to type 2 diabetes, heart disease, and stroke. However, it is reversible with simple, proven lifestyle changes. Here are some steps that can be taken to prevent or delay the onset of full-blown type 2 diabetes:
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Eat a healthy diet: A diet high in fruits, vegetables, nuts, whole grains, and olive oil is associated with a lower risk of prediabetes. Choose foods low in fat and calories and high in fiber. Eat a variety of foods to help you achieve your goals without compromising taste or nutrition.
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Be more active: Physical activity helps control weight, uses up sugar for energy, and helps the body use insulin more effectively. Try to get at least 150 minutes a week of brisk walking or similar activity.
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Lose weight: Losing 5% to 10% of your weight can make a huge difference. Modest weight loss means 10 to 14 pounds for a 200-pound person.
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Exercise: Pick something you enjoy, like walking. Try to get at least 30 minutes a day, 5 days a week. You can start with less time and work your way up to a half-hour if you need to. Check with your doctor before you do more than that.
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Stop smoking: Smoking increases the risk of developing type 2 diabetes.
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Get enough sleep: Lack of sleep can affect blood sugar levels and insulin sensitivity.
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Avoid excessive alcohol: Drinking too much alcohol can lead to weight gain and increase the risk of developing type 2 diabetes.
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Get your blood pressure and cholesterol under control: High blood pressure and high cholesterol can increase the risk of developing type 2 diabetes.
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Consider medication: If lifestyle changes arent improving blood sugar levels, medication may be needed. Metformin is usually the recommended drug.
Its important to remember that prediabetes may be reversed with lifestyle changes. Losing weight, eating right, and exercising regularly can help control blood sugar levels and keep them from getting higher. If you have prediabetes, ask your healthcare provider about the National DPP lifestyle change program.
