Pre diabetes is a condition in which your blood sugar levels are higher than normal, but not high enough to be considered diabetes. It often goes undiagnosed, but left untreated can eventually lead to type 2 diabetes. Fortunately, there are several ways to help prevent pre diabetes and keep your blood sugar levels in check. Here are a few tips to help you keep pre diabetes at bay.
Exercise Regularly
Exercising regularly is one of the best things you can do to prevent pre diabetes. Regular physical activity not only helps to reduce your risk of pre diabetes, but it can also help to keep your blood sugar levels in check. Aim for at least 30 minutes of moderate-intensity exercise, such as walking or jogging, three to five times a week. You can also break this up into several 10-minute chunks of activity throughout the day.
Maintain a Healthy Diet
Maintaining a healthy diet is another way to help prevent pre diabetes. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help to keep your blood sugar levels in check. Avoid foods that are high in sugar and refined carbohydrates, such as white bread, sugary drinks, and candy, as these can cause your blood sugar levels to spike. Additionally, try to limit your intake of red and processed meats, as well as foods high in saturated and trans fat.
Monitor Your Weight
Keeping an eye on your weight is also key to helping prevent pre diabetes. Being overweight or obese can increase your risk of pre diabetes, so if you are carrying a few extra pounds, try to make lifestyle changes that will help you to shed them. Eating a healthy diet and exercising regularly can help you to lose weight and keep it off. Additionally, try to reduce your portion sizes and avoid eating late at night, as these can also contribute to weight gain.
Manage Stress Levels
Managing your stress levels is another way to help prevent pre diabetes. Stress can cause your blood sugar levels to spike, so it’s important to find ways to manage your stress. Try to find activities that you enjoy, such as yoga, meditation, or even going for a walk. Additionally, talking to a friend or family member can help to relieve some of the stress you may be feeling.
Quit Smoking
If you are a smoker, quitting can help to reduce your risk of pre diabetes. Smoking can damage the cells in your pancreas that produce insulin, so quitting can help to reduce your risk of pre diabetes and other related health conditions. There are many resources available to help you quit smoking, including medications, counseling, and support groups.
Get Enough Sleep
Getting enough sleep is also important in helping to prevent pre diabetes. Not getting enough sleep can cause your body to release hormones that can raise your blood sugar levels. Aim for seven to eight hours of quality sleep each night, and try to stick to a regular sleep schedule. Additionally, avoid drinking caffeinated beverages late in the day, as this can interfere with your sleep.
Drink in Moderation
Drinking in moderation is another way to help prevent pre diabetes. While moderate amounts of alcohol can be good for your health, excessive drinking can be detrimental. Too much alcohol can cause your blood sugar levels to spike, so try to limit your alcohol intake to one drink per day for women and two drinks per day for men.
Conclusion
Pre diabetes is a condition that can lead to serious health complications if left untreated. Fortunately, there are several steps you can take to help prevent pre diabetes, such as exercising regularly, maintaining a healthy diet, monitoring your weight, managing your stress levels, quitting smoking, getting enough sleep, and drinking in moderation. By following these tips, you can reduce your risk of pre diabetes and keep your blood sugar levels in check.
