Diagnosing people with prediabetes is a serious red flag, but it doesn’t necessarily mean they’ll develop diabetes. There’s still time to make changes. “This is an opportunity to make lifestyle changes or take steps to delay or even prevent diabetes,” says Greg Gerty, MD, chief of endocrinology at St. Peter’s Hospital in Albany, New York. These seven changes to your daily routine are a good place to start.
Prediabetes
1. Get More Active
Being more active is one of the best things you can do to reduce your risk of developing diabetes.
Dr. Patty Gale, author of “What Should I Eat Now?” If it’s been a while since you’ve worked out, start incorporating more activity into your daily routine, he recommends. For example, walk up and down stairs or do stretching exercises while the commercials are playing.
“Exercise is a critical part of a prediabetes treatment plan because it lowers blood sugar and reduces body fat,” says Gill.
The ideal is to exercise five times a week for at least 30 minutes a day. Ask your doctor about your exercise routine and if there are any restrictions for you in this area.
2. Lose weight
If you’re overweight, you may not need to lose much weight to feel a difference.
In one study, people with prediabetes who lost 5 to 7 percent of their body weight had a 58 percent lower risk of developing diabetes.
3. Contact your doctor for more information.
See your doctor at least every three to six months, says Gertie.
If all goes well, you may receive encouragement and motivation from your doctor. If things don’t go as you’d like, your doctor can help you get back on track.
“Patients need to see tangible evidence of their success or failure,” says Gerty.
4. Eat better.
Eat as many vegetables as possible, especially less starchy varieties like spinach and other leafy greens, broccoli, carrots, and green beans. Eat at least three meals a day.
- Add more high-fiber foods to your diet.
- Also eat fruits in moderation: 1 to 3 servings a day.
- Choose whole foods over processed grains; for example, brown rice instead of white rice.
- Also avoid high-calorie foods. “Drink low-fat milk instead of whole milk, drink diet soda instead of regular soda,” says Gill. “Choose low-fat versions of cheese, yogurt and salad dressings.”
- Choose fresh fruit over high-fat, high-calorie chips and desserts, or opt for whole-grain crackers with peanut butter or low-fat cottage cheese.
5. Make sleep a priority
If you don’t get enough sleep on a regular basis, it becomes harder to lose weight, says Teresa Garnero, author of “Your First Year of Diabetes.”
Disrupted sleep also makes it harder for your body to use insulin effectively, increasing your risk of developing type 2 diabetes.
Try to establish good sleep habits. Go to bed and get up at the same time each day. Do a relaxation exercise before turning off the lights. Don’t watch TV or use a computer or smartphone if you want to sleep. If you have trouble sleeping, you shouldn’t consume caffeine after lunch.
6. Get help and support from others
Losing weight, eating healthy, and exercising regularly will work better and make you happier if you have other people involved.
So it’s best to consider joining a group where you can find a healthier lifestyle with others who share your goals.
A diabetes education specialist can also help you figure out what you need to do to prevent prediabetes from developing into diabetes.
7. Choose and commit
The right attitude can help.
Accept that you can’t do your best every day, but promise yourself to do your best most of the time.
“Make conscious choices about the daily activities that will benefit your health the most,” says Garnero. Tell yourself, I’m going to do my best. I’m going to make small changes over time.
These changes will gradually increase.
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