High blood sugar from uncontrolled diabetes can lead to serious health problems. However, the risk of diabetes is increasing rapidly and not just among older adults. Newer data shows the rate of prediabetes has increased nearly 50 percent in just five years. Continue reading for the 10 Tips to Help Prevent Prediabetes.
This means more young people are at risk for developing type 2 diabetes as well as a condition known as prediabetes—a state where blood sugar levels are above normal but not high enough to be classified as type 2 diabetes. Understandably, many people with prediabetes are scared they’ll end up with full-blown diabetes, which increases the risk of heart attack and stroke. If you’ve been diagnosed with prediabetes and want to prevent it from progressing further into type 2 diabetes, it’s important that you take steps now to reduce your risk.
Reduce your carb and sugar intake
Diets rich in carbohydrates and sugar can cause your blood sugar levels to rise. If you have prediabetes, it’s important to reduce the amount of sugar and carbs (including starches like bread, potatoes, and rice) in your diet. For most people, that means lowering your daily carb intake to less than 45 grams per day. Some people with prediabetes can further lower carb intake to 30 grams per day. If you have diabetes, your doctor will give you more specific advice about your daily carb intake. If you are overweight or have other risk factors for diabetes, such as being older than 45 and having a family history of diabetes, you should probably be following a low-carb diet to help prevent diabetes. If you’re not at risk for diabetes and are just trying to lose weight, a moderate low-carb diet can be an effective way to do so.
Eat more fiber
High-fiber foods like whole grains, beans, fruits and vegetables can help lower your blood sugar and cholesterol levels, which are important for preventing diabetes. People who eat plenty of high-fiber foods are also less likely to develop obesity and other diseases associated with being overweight. The recommended daily fiber intake for adults is between 25 and 38 grams for women and between 30 and 38 grams for men.
While it may seem like a large amount to consume, many whole-grain foods, vegetables and fruits are high in fiber.If you are at significant risk for diabetes and have been diagnosed with prediabetes, experts recommend that you consume 30 grams of fiber each day.
Exercise regularly
Regular exercise helps to lower blood sugar, reduce stress and strengthen muscles—all of which are important for managing prediabetes. Studies show that physical activity can help prevent or delay the onset of type 2 diabetes by improving blood sugar control. The recommended amount of exercise for adults is 150 minutes of moderate-intensity aerobic activity per week.
This can be broken up into 10-minute periods of exercise throughout the week. For people at high risk for diabetes, the American Diabetes Association recommends a minimum of twice-weekly exercise. People who are overweight and have prediabetes may need to do even more to help lower their blood sugar. If you’re not able to meet these guidelines, don’t give up. You can start out slowly and build up your exercise over time. If you are diabetic, your doctor may recommend more frequent and intense exercise, such as a combination of aerobic exercise and resistance training.
Watch your weight
If you are overweight, losing weight can help lower your risk of developing type 2 diabetes. If you already have prediabetes, losing weight can also help to slow the progression from prediabetes to diabetes. The amount of weight you need to lose will depend on your individual situation. To figure out how much you need to lose, calculate your body mass index (BMI). If you are overweight or obese, your doctor may recommend a lifestyle intervention program designed to help you lose weight and improve your health. If you are diabetic, your doctor may recommend that you lose even more weight (beyond just what is recommended for people with prediabetes).
This can help to reduce complications associated with diabetes, including heart attack, stroke and amputation. If you are overweight and have prediabetes, it is important to lose weight before you develop full-blown diabetes. Although it’s easier to lose weight when you’re healthy, once you have diabetes, it’s harder to control your weight.
Take a diabetes prevention Med
Diet and exercise are critical for preventing and managing type 2 diabetes, for some people, these lifestyle changes may not be enough. Not everyone is able to make significant lifestyle changes, and for some people, these changes don’t work. That’s why some people with prediabetes may need to take medication to prevent or delay the progression to full-blown diabetes. There are several diabetes prevention medications that can be used to treat prediabetes. These include metformin (Glucophage), sitagliptin (Januvia), dulaglutide (Trulicity) and empagliflozin (Jardiance). Although these medications are different, they all help lower blood sugar by either making the body more sensitive to its own insulin or by making the body produce more insulin.
Don’t smoke or drink too much alcohol
Quitting smoking or cutting back on smoking significantly reduces the risk of developing type 2 diabetes. While smoking is a risk factor for diabetes, being overweight is also. Drinking too much alcohol can also increase your risk of developing type 2 diabetes. The amount of alcohol that can increase your risk varies from person to person. Your risk increases with the amount of alcohol you drink and the amount of weight you have. If you have prediabetes, consuming moderate amounts of alcohol—one drink a day for women and two drinks a day for men—will not make your condition worse. However, it’s important to remember that one drink is not just a beer. It can be one mixed drink or a small bottle of wine as well. If you have diabetes, you should consult with your doctor about how much alcohol is safe for you.
Learn to recognise the early signs of hyperglycemia
It’s important to recognise the early signs of hyperglycemia (high blood sugar), if you are at high risk for diabetes or have been diagnosed with prediabetes. Some of the early warning signs include feeling thirsty, frequent urination and unexplained weight loss. If you are experiencing any of these symptoms, it’s important to see your doctor right away. Early detection and treatment of high blood sugar can help to prevent serious complications.
NOTE
Although there is no cure for diabetes, you can reduce your risk of developing it by maintaining a healthy weight, following a diabetes prevention diet and being physically active. If you have been diagnosed with prediabetes, it’s important to understand the risk factors for the disease and what you can do to reduce your risk of developing it. You can decrease your risk of diabetes by eating a healthy diet, exercising regularly and not smoking. If you’re diagnosed with prediabetes, try to decrease your blood sugar levels through a healthy lifestyle. If lifestyle changes don’t work, your doctor may recommend diabetes prevention medications to help lower your blood sugar.
