[Originally published: August 25, 2020. Updated: October 2, 2021.]
How to stop prediabetes is to prevent prediabetes from becoming type 2 diabetes. It means you need to manage your weight and exercise. Particularly when you’re over 45.
What is prediabetes? Prediabetes is when your blood sugar is higher than usual. But not to the level to be called diabetes. You may be prediabetic without knowing since you may not experience any symptoms. However, a simple blood test will reveal if you do. In the meantime, taking the following steps can stop prediabetes.
How to stop prediabetes is to reduce your weight. Weight reduction doesn’t have to be massive. For instance, losing just 7% of body weight (6kg of a 91 kg person) will make a big difference. It’s important to eat healthier food with fewer calories. Also, monitor your weight, eating habits, and engage in physical activities.
One easy way to eat healthily is to fill ½ your plate with non-starchy vegetables (cabbage, carrots, green vegetables, green beans among others). A ¼ of your plate should be starchy foods (potatoes, corn, rice, yam, plantain, sweet potatoes, or peas). The last ¼ should be protein (chicken, fish, or beans are best). Move away from carbs such as cakes or pasta. These foods can raise your blood sugar.
Engage In Exercise
Engaging in exercise will help you lose weight quickly so you feel better. It doesn’t have to be a big goal like training for a marathon. A fast-paced 30-minute walk five times a week should do the magic. If you need a friend to help you stick with an exercise routine, by all means, invite one. Alternatively, join a gym to make new exercise buddies. Mixing aerobic exercise (walking, swimming, dancing) with strength training (weight lifting, pushups, pull-ups) is the best way to go.
Get Quality Sleep
Getting adequate sleep helps keep your blood sugar at healthy levels. Getting less than 5 hours of sleep, either because you can’t stay asleep or wake up too early, makes diabetes likely. The recommendation is 7 or 8 hours of sleep at night. To sleep better, avoid alcohol or caffeine products late in the day. Keep a regular sleep pattern and adhere to a peaceful, quiet bedtime routine
How to stop prediabetes is to stop smoking. If you don’t smoke, don’t start. If you smoke, this is the time to stop. Smokers are 30% to 40% more likely to get type 2 diabetes than people who don’t smoke. If you smoke with diabetes, this will worsen your symptoms and your blood sugar will be harder to control.
Take Your Medication
Some specific medications help reduce blood sugar levels, obesity, high cholesterol, and high blood pressure. And you’re more likely to have these symptoms if you’re prediabetic. Take your medication as prescribed to help improve your health and longevity, just in case you do.
Having friends and family to share your problems might help. Support groups can be a place to get information and encouragement. They also tend to understand what others are going through and how they can manage the ailment. Your doctor or local NGO might help in finding one that works for you.
Photo Credit: Creative Commons