People who develop type 2 diabetes often have prediabetes, a condition in which they have high blood glucose levels but not high enough to be diagnosed with diabetes. There are ways to prevent diabetes; read on if you're at risk.
The way to prevent diabetes lies in your own habits. As a starting point toward better health, you must begin by eliminating all the bad habits that could put your health at risk.
Being prediabetic doesn't mean you're going to develop diabetes. It means you still have time to get back on track by changing some habits. This can improve blood glucose levels and completely halt the risk of developing type 2 diabetes.
Don't forget that if you've already been diagnosed with pre-diabetes, you still have a good chance of reversing it more easily. The following are seven things you should consider doing immediately after diagnosis to prevent the possibility of developing this condition in a more advanced stage.
1. Do physical activity
Being active and engaging in physical activity is one of the biggest changes you can make to prevent type 2 diabetes. If you haven't exercised for a long time, you can start with gentle exercise, then gradually increase the intensity. Perhaps, if you use the elevator, opt for the stairs instead, and if it's not too far, opt for walking to the store instead of driving.
Incorporating physical exercise will help you balance your blood sugar levels and will also help you reduce body fat if you're lacking in that area.
2. Lose weight to prevent diabetes
Being obese is one of the reasons for type 2 diabetes; however, you don't need to lose a ton of weight to make a difference. If you're overweight, losing just 7% of your total weight will help reduce your risk of developing diabetes by 58%.
Losing weight improves your health, and as your health improves, so do your blood sugar levels. Keep in mind that you shouldn't overdo your weight loss; always discuss this with a specialist.
3. Improve sleeping habits
Getting the right amount of sleep always helps insulin be used more efficiently. People who don't get optimal sleep often have trouble losing weight, so insulin won't be used efficiently.
You should adopt sleep habits that benefit you, for example, going to bed and getting up at the same time every day; avoiding electronic devices once you're in bed; and trying to do something to relax before turning out the lights. Also, avoid consuming caffeine.
4. Find a support group
Doing all of these things to improve your health and prevent diabetes—for example, losing weight, eating a healthy diet, and starting to exercise—is best done with others who are doing the same thing as you. This helps avoid the mental and physical breaking point, as everyone helps each other stay on track.
5. Improve your diet
Start by adding more foods with dietary fiber to your diet, and choose whole grains instead of refined and processed ones. For example, whole wheat instead of white and refined flour, and brown rice instead of white rice. Avoid the famous "white poisons" we usually eat, which are refined and bleached foods, and always choose organic products. Eat green leafy vegetables, such as broccoli, spinach, and lettuce; eat lots of carrots, green beans, and cabbage, and avoid those containing starch. Avoid dairy products, or at least those that are high in fat and not from free-range animals. Choose low-fat organic products, but if possible, it's better to eliminate dairy products from your diet altogether. If you want more information, you can read our article: 3 Salads That Help Control Diabetes.
Regarding fruit, its consumption has always been a concern for both pre-diabetics and diabetics due to its high sugar content. However, the American Diabetes Association states that fruit is recommended when using the glycemic index as a guide for food selection.
6. Visit your doctor regularly
It's always advisable to closely follow your doctor's recommendations if you've already been diagnosed with diabetes. Seeing your doctor every three to six months is extremely important because, if your condition has improved, always reaffirming with your doctor that you're on the right track helps enormously and will add value to your hard work. However, if your condition is still improving, your doctor's support in getting you back on track or supporting you with any other recommendations you may have overlooked will help you continue toward your goal.
7. Commit
Commitment to changing your lifestyle is the most important key to a successful process. You have the opportunity to understand that you won't make the changes perfectly every day, but you commit to doing the best you can most of the time.
There's nothing like the will to commit to this path to health. The success of your process will depend on it. It doesn't mean you have to do everything perfectly, but intentional steps, even small ones, are good. Challenges and crises will come along this way, but this will help you understand yourself even better and make the necessary changes. Remember that you are your own experiment. Do this with respect for your life.
We recommend SOUL to prevent diabetes
