Prediabetes is a condition that needs to be diagnosed by a doctor. Usually, a blood test will be done to check if you have impaired glucose tolerance or impaired fasting glucose.
These 2 conditions will raise your risk of getting diabetes. The biggest problem with being in the prediabetes stage is that it shows no signs or symptoms. There are millions of people all around the world who have prediabetes, and they don’t realize it.
Ideally, you should get screened the moment you turn 45, or earlier if you’re overweight. You’ll need to fast for 8 hours before the test. If the results show that your blood sugar level ranges from 100 to 125 mg/dL (5.6 to 7.0 mmol/L), you’re at the prediabetes stage.
There’s no need to panic. If you’re in the prediabetes stage, there are 7 steps that you can take to remedy the problem and get you out of it. Follow all the seven steps below and not only will your insulin sensitivity improve, but your health will be much better.
Let’s get started…
This is one of the most critical steps that you can take if you lead a sedentary lifestyle. You can start with daily walks and progress to higher intensity training. Incorporate resistance training in your regimen too.
The type of activity doesn’t really matter. Do what you enjoy doing. Swimming, rowing, yoga, martial arts, spinning, dancing, etc. are all excellent activities that will elevate your heart rate and boost your metabolism.
You’ll strengthen your body and put it in calorie burning mode when you exercise regularly.
2. Weight Management
All health issues will get better when you lose your excess pounds. With all the ‘fat-shaming’ hype in the media, people often forget that being overweight leads to health problems like diabetes and hypertension, and worse.
These problems are so much more severe than one’s appearance. Losing your excess pounds and getting to your ideal weight will do wonders for your health, and you’ll get out of the prediabetes situation.
3. Lower Your Blood Pressure
If you have high blood pressure, lower your salt intake, and clean up your diet. High blood pressure leads to heart disease and also impacts your prediabetes condition.
4. Watch Your Cholesterol Levels
Cholesterol is the result of inflammation. Reduce your consumption of sugar, processed foods, and other detrimental foods. Just reducing your sugar intake alone will help significantly in reversing your prediabetes.
5. Eat Clean
Eat foods that are healthy and nutritious. Stick to lean meat and lots of vegetables. Most of your efforts should be focused on your diet. It’s directly related to your prediabetes condition. Fix your diet, and you’ll fix the problem.
6. Monitor Your Blood Glucose Levels
Get a blood glucose monitor and check on your blood sugar levels. Watch how they stabilize when you eat right and avoid excessive carbs. As you lose weight and eat clean, your insulin sensitivity will improve. You’ll be able to keep track of this if you monitor your blood sugar levels.
7. Get Adequate Sleep
Sleep is wonderful for repairing and restoring your body and health. A lack of sleep will stress you out and cause you to have food cravings. Get at least 6 to 8 hours of sleep daily.
These 7 tips will work wonders if you apply them. It may seem simple, but it’s not easy. It’ll require determination, discipline, and consistency. The reward is good health, and your chances of getting diabetes will be very low. Start today, and you’ll look and feel better in no time at all.