5 Ways to Manage Prediabetes
Diabetes is becoming a common human killer in the current times, with many adults on the way to developing it soon. A study revealed that around 38% of US adults have prediabetes, leading to the life-threatening morbidity of diabetes if not properly managed. Its increasing prevalence results from a sedentary lifestyle and unhealthy dietary intake. If diagnosed in time, it can be prevented from transforming into a lifetime ailment by making positive changes to one’s lifestyle.
If appropriately followed, the below-listed aspects will prove to be highly beneficial in preventing diabetes, and you will be as fit as a fiddle.
Let’s get started!
Reduce Weight
Reducing weight has always been the first approach to leading a healthy life. A study suggested that pre-diabetics must reduce at least 7% of their initial weight and further maintain it. Considering these figures, you need to take significant measures like regular physical activity, dietary changes, etc., to prevent diabetes from haunting the rest of your life. However, avoid setting unrealistic goals; instead, work on the short term but practical aims like shedding 2–3 pounds a week.
Avoid Idle Lifestyle
The benefits of being physically active are extensive, out of which ideal body weight, lowered blood sugar, and a remarkable boost in insulin sensitivity are our focus. These factors contribute hugely to inhibiting the transformation of prediabetes into diabetes. The two primary exercises that provided exceptional outcomes in prediabetes and type 2 diabetes include aerobic and resistance training.
Cut Down Carbs Intake
Carbohydrates are a significant cause of sugar spikes, as they convert into small sugar particles, the bulk of which in blood results in high glucose levels. Hence, it is essential to reduce overall carbs from your diet and include healthy alternatives like fiber-rich carbs, protein-containing meals, etc.
A few items that can be a healthier switch include vegetables like cauliflower, lettuce or whole-grain bread, pasta, oatmeal, etc. The high fiber content of these items helps alleviate sudden sugar surges in the body.
Increase Water Intake
Drinking at least 11.5 to 15.5 cups of water per day is necessary to attain maximum health benefits. Besides, this practice has the potential to limit the intake of sugary drinks. Studies have suggested that people who intake sweetened or refined juices beyond a limit are more prone to developing life-threatening diseases like cardiovascular disorders, diabetes, and other immune disorders.
Enhance Vitamin D Intake
Most people perceive vitamin D as an essential nutrient for strong bones, but its significance is not limited. The deficiency of vitamin D has a significant role in producing insulin resistance, which leads to the development of diabetes.
Many studies were carried out from which most concluded that the use of vitamin D supplements managed blood sugar levels effectively in people with borderline diabetes. Besides sun exposure, fish oil and cod liver oil are the primary resources of vitamin D.
Conclusion:
If, unfortunately, prediabetes has got you, dont stress, as you can manage it by making a few changes to your diet and lifestyle. Following the ways mentioned above will keep you safe from this deadly disease and help you achieve an overall positive outcome for your health.
