If you are diagnosed with prediabetes then your risk of developing type 2 diabetes, heart attacks, and other health issues increases. But there is good news that you can reverse the condition by taking care of some simple things.
Prediabetes is a health condition where your blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes but chances are there that you may develop type 2 diabetes if you don’t take steps to control your blood sugar levels. Changing your lifestyle and diet will make a huge difference as it can delay or even stop the onset of type 2 diabetes. Here we have created a list of 5 things to take care of if you are diagnosed with prediabetes.
Changing Your Diet
Changing your diet is one of the major steps to delay or stop the onset of type 2 diabetes. The first thing you have to do is to cut down the intake of carbohydrates like sugar. Sugar is a quick-release carb which implies that when you eat it, your body swiftly produces glucose or sugar into your bloodstream which can cause an increase in your blood sugar level. Cut down on eating things that have sugar in them and reduce the amount of sugar you take every day by avoiding things like sweets, cold drinks, fruit juices, sweet tea, etc. Increase the amount of vegetables and fruits with complex carbs in your diet. Reduce eating red meat, instead of it you can eat lean meat, and food with healthy fats such as fish and avocado. Start having whole grains like brown rice instead of white rice and avoid having processed foods and alcohol.
Obesity is the No.1 risk factor for getting type 2 diabetes and having an extra amount of kilograms increases the risk of developing type 2 diabetes. It’s very important to do some sort of physical exercise and lose excess body weight to stop the onset of type 2 diabetes if you are diagnosed with prediabetes. Join a gym or a yoga centre and if you are too busy to do so, at least go for regular jogging and running and make it a part of your lifestyle. Along with losing weight, exercise also helps in lowering the blood sugar level by increasing blood sensitivity and permitting the cells of your body to use insulin better. You can start by doing exercise in moderation by engaging in light exercise for 15 to 20 minutes every day and gradually increasing the time and intensity of exercise after a few days.
We all know that smoking causes various types of diseases like heart problems and lung cancer and it is a major risk factor for insulin resistance, prediabetes, and type 2 diabetes. If you smoke regularly then it won’t be easy for you to stop smoking easily but you have to do it if you want to stop the onset of type 2 diabetes. You can start by cutting down the number of cigarettes you smoke, using over-the-counter products like nicotine patches or nicotine gum, and gradually stop smoking totally. Along with averting the onset of type 2 diabetes, quitting smoking has many more health benefits.
Keep Track of Your Blood Sugar Levels
If you are diagnosed with prediabetes then it’s very important to keep track of your blood sugar levels. You should stay in touch with your doctor regularly and keep yourself updated about your blood sugar levels than you would have before being diagnosed with prediabetes. There are devices available nowadays that can check blood sugar levels, get such a device and you can check your blood sugar levels by yourself also by sitting in the comfort of your house. Checking your blood sugar levels also helps to know if the measures you are taking are going in the right direction or not. Along with checking your blood sugar levels regularly, you also have to go for A1C testing (glycated haemoglobin measurement), fasting blood sugar test, and oral glucose tolerance check.
Checking for Signs and Symptoms
Getting diagnosed with prediabetes does not mean the onset of type 2 diabetes is inevitable but the risk of developing it increases. If you are diagnosed with prediabetes then check for signs and symptoms which may indicate the onset of type 2 diabetes. Some common symptoms of type 2 diabetes are feeling thirsty persistently, getting dehydrated more than often, experiencing regular urination, problems focusing, feeling tired more than usual, and getting unusually hungry. If you have these symptoms or some of them, then you should not waste time and meet a doctor instantly, get yourself diagnosed, and take measures accordingly.