Worried about getting diabetes? If you have been told you have prediabetes, do not stress—you can still take control of your health. Think of prediabetes as a warning sign, telling you it is time to make some changes before things get worse. Want to know how to prevent diabetes? Keep reading to learn more!
What is Prediabetes? [1]
Prediabetes happens when your blood sugar is higher than normal but not yet high enough to be considered diabetes. It’s like being in a middle stage between normal blood sugar and type 2 diabetes. Many people don’t even know they have prediabetes because the symptoms are often mild or not noticeable. If it’s not addressed, prediabetes can turn into type 2 diabetes, which might lead to more serious health problems. The good news is that with early action, you can prevent or delay this from happening.
Recognising the Symptoms of Prediabetes [2]
- Feeling more thirsty than usual
- Frequent urination
- Fatigue or tiredness, even after adequate rest
- Blurred vision
- Slow healing of cuts or wounds
Even though these symptoms may seem minor or connected to other health issues, it’s a good idea to see a doctor if you experience any of them. Catching it early can make a big difference.
Major Risk Factors for Prediabetes [1]
- Family history: If your parents or siblings have type 2 diabetes, your risk is higher.
- Age: People over the age of 45 are more likely to develop prediabetes.
- Overweight or obesity: Extra weight, especially around the belly, raises the chances of prediabetes.
- Sedentary lifestyle: Not being physically active plays a big role in developing prediabetes.
- Unhealthy eating habits: Eating lots of processed foods, sugary drinks, and refined carbs can raise blood sugar levels.
- High blood pressure or cholesterol: These conditions make it more likely to get prediabetes.
- Polycystic ovary syndrome (PCOS): This common condition in women can cause insulin resistance, increasing the risk of prediabetes.
How to Prevent Diabetes in Prediabetic Individuals
Healthy Eating Habits [2]
- Consuming a healthy, balanced diet is a great way to prevent diabetes. Here’s what to focus on:
- Whole grains: Foods like brown rice, whole wheat, and oats are full of fibre and help control blood sugar levels.
- Fruits and vegetables: Low in calories and packed with nutrients, these are great options for a healthy diet.
- Lean proteins: Choose options like fish, chicken, or plant-based proteins such as lentils and beans to stay strong without adding unhealthy fats.
- Healthy fats: Add small amounts of healthy fats from olive oil, nuts, and seeds.
- Avoid consuming sugary drinks and snacks regularly, as they can cause quick spikes in blood sugar.
Regular Physical Activity [2]
Activities help your body use insulin better, which helps control blood sugar levels. Try to get at least 30 minutes of moderate exercise most days, like walking, swimming, or cycling. These simple physical activities can make a big difference.
Strength training, like lifting weights or doing yoga, also helps by building muscle, which burns more calories even when you’re resting. The key to preventing diabetes is staying consistent with your exercise routine.
Weight Management [3]
Being overweight is a major risk factor for prediabetes. Experts suggest that losing just 5% to 7% of your body weight can greatly lower your chances of developing type 2 diabetes. For example, if you weigh 80 kilograms, losing just 4 to 5 kilograms can have a big impact on your blood sugar levels.
Monitor Blood Sugar Levels [2]
Monitoring your Sugar levels helps you see your progress and adjust your habits if necessary. Whether you use a home glucose meter or get regular tests at a clinic, it gives you valuable information about how your lifestyle changes are impacting your health.
Stress Management [4]
Ongoing stress can raise your blood sugar, making it harder for your body to handle insulin. Doing activities that reduce stress, like meditation, deep breathing, or enjoying hobbies, can help lower stress and reduce the risk of diabetes.
Sleep Quality and Its Impact [5]
Sleep is an important part of health that is often ignored. Poor sleep can affect the way your body uses insulin. Try to get 7 to 8 hours of good sleep each night to help keep your blood sugar levels balanced. Create a calming bedtime routine, avoid caffeine later in the day, and stick to a regular sleep schedule.
Avoiding Smoking and Limiting Alcohol [2]
Smoking raises your risk of diabetes by affecting how your body handles insulin. Quitting smoking not only reduces this risk but also boosts your overall health. Similarly, drinking alcohol in moderation is important. Too much alcohol can increase your blood sugar levels, so it’s best to stick to the recommended limits.
Final Thoughts
Prediabetes is not a life sentence. It is a wake-up call to take charge of your health and make necessary lifestyle changes. Preventing diabetes doesn’t require drastic changes overnight—it’s about staying consistent with small but meaningful habits. Now’s the time to act—your future self will thank you!
Reference Links:
[1] https://my.clevelandclinic.org/health/diseases/21498-prediabetes#:~:text=Prediabetes%20is%20a%20warning%20of,adjusting%20eating%20patterns%20and%20habits.
[2] https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5497590/
[4] https://www.diabetes.org.uk/guide-to-diabetes/emotions/stress#:~:text=How%20stress%20can%20affect%20diabetes,properly%2C%20known%20as%20insulin%20resistance.
[5] https://www.webmd.com/diabetes/sleep-affects-blood-sugar
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