What is prediabetes?
Prediabetes, as the name suggests, means you have blood sugar levels that are higher than the n Irma range. Prediabetes is a reaction to poor diet and lifestyle. You may be able to detect prediabetes through regular blood tests.
Prediabetes is a helpful indicator to determine if you are at risk of developing type 2 diabetes. Unlike type 2 diabetes, prediabetes is reversible. Through lifestyle changes, healthy eating, and exercise, you can bring your blood sugar levels to normal levels.
How can type 2 diabetes be avoided?
As mentioned earlier, prediabetes is an indicator and early sign of diabetes. If you have been diagnosed with prediabetes, you need to take conscious steps to lower your blood sugar levels.
Here are 18 lifestyle changes you can make to reduce your risk of type 2 diabetes:
1. Exercise daily
Sedentary routine can cause insulin resistance. With insulin resistance, our body has to produce even more insulin to remove sugar from our cells and blood.
2. Drink water instead of other beverages
Most beverages, whether hot or cold, packaged or fresh, are often made with lots of sugar. Opting for water as a drink can help you avoid these sugary drinks.
3. Maintain a healthy weight
Being overweight increases the risk of type 2 diabetes many times over. Obesity can cause insulin resistance. Maintain a healthy weight through healthy eating and exercising at least 5 times a week.
4. Eat right
This is not a surprise, but eating a healthy and nutritious diet has many benefits for our bodies, including reducing the risk of type 2 diabetes. Include plenty of vegetables, fruits, whole grains, poultry, etc. in your diet.
5. Cut down on carbohydrates
Our body needs to break down carbohydrates into smaller building blocks of sugar in order to digest them. This increases our blood sugar level.
6. Eat more vitamin D
Vitamin D deficiency has been linked to the development of insulin resistance. A sustained reduction in insulin sensitivity can lead to type 2 diabetes. They are encouraged to consume foods rich in vitamin D rather than taking supplements.
7. Watch the portion
When we eat, our blood sugar levels increase. Eating large portions at once can cause blood sugar levels to spike. Large portions also cause obesity, which later causes other chronic diseases.
8. Avoid red meat
Most red meats like bacon, pork, lamb, etc. have all been linked to an increased risk of type 2 diabetes. You must also avoid highly processed meats.
9. Quit smoking
Smoking has various negative effects on our body. Smoking also causes insulin resistance, which causes blood sugar levels to spike.
10. Don’t stay in one position for long
Poor heart health means a higher risk of type 2 diabetes. Remaining in the same positions for hours impairs blood circulation in the body.
11. Reduce alcohol consumption
Alcohol can also increase the risk of type 2 diabetes if not consumed in moderation. Alcohol causes obesity, raises blood sugar levels, causes mood disorders, etc.
12. Manage high bp
As discussed above, poor heart health can lead to type 2 diabetes. High blood pressure is associated with the development of type 2 diabetes. Avoid foods that increase blood pressure.
13. Manage your mental health
Poor mental health can affect our hormone levels. Changes in our hormone levels can lower or raise our blood sugar levels.
14. Eat healthy fats
Poor heart health may put you at risk for type 2 diabetes. Healthy fats improve our overall heart health as opposed to saturated unhealthy fats.
15. Eat less salt
As mentioned above, high blood pressure can increase your risk of developing type 2 diabetes. High salt (sodium) intake can raise blood pressure.
16. Eat more fiber
Soluble fiber is recommended for prediabetics. Soluble fiber absorbs water and helps slow our food absorption. This also helps prevent blood sugar levels from rising after eating.
17. Avoid junk and ultra-processed foods
Most junk and ultra-processed foods are high in salt and sugar, both of which have been shown to increase the risk of type 2 diabetes.
18. Eat homemade
The best way to ensure you avoid preservatives, lots of sugar, and lots of salt is to prepare food from scratch.
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Simple but effective lifestyle changes can significantly reduce your risk of type 2 diabetes. Prediabetes can serve as a warning to improve your quality of life. Incorporating these lifestyle choices into your routine will ensure that your blood sugar levels return to normal. These habits will improve your overall health and reduce your risk of many other chronic diseases.
Disclaimer: This content, including advice, provides general information only. It in no way replaces a qualified medical report. Always consult a specialist or your GP for more information. NDTV takes no responsibility for this information.