Turn Around Pre-Diabetes

Pre-diabetes, or impaired glucose tolerance, is a condition where your blood sugar levels are higher than the normal, but not so high to be labelled as diabetic. The cause of prediabetes is associated with insulin resistance. 
The following lifestyle changes can help you reverse prediabetes and delay the onset of diabetes. 

Exercise Regularly
Lack of physical activity is a serious risk factor for prediabetes. 
Exercise is great for energy and mental health. It will also lower your blood sugar by increasing insulin sensitivity. 
Ideally, you'll want to have 30 to 60 minutes of moderate physical activity at least 5 days a week if you want to reverse the prediabetes.

Lose Some Weight
One benefit of a regular exercise routine is that it helps you shed excess weight.
If you're overweight, you might not have to lose as much as you think to make a difference. 
In one study, people who had prediabetes and lost 5% to 7% of their body weight cut their chances of getting diabetes by 58%, researchers found.
 

Eat Clean
One risk factor for prediabetes is a diet high in processed foods, which have added fats, calories, and sugar without nutritional value. 
Incorporate low fat and low-calorie foods into your diet. 
Like vegetables, fruits with complex carbs, lean meat and fish, whole grains etc. 

Quit Smoking
If you smoke, now’s the time to quit. 
Many people know that smoking increases the risk for heart disease and lung cancer.  
Smokers are 30% to 40% more likely to get type 2 diabetes than nonsmokers. 

Get Enough Sleep
The right amount of shut-eye helps keep your blood sugar at healthy levels. 
If you can't stay asleep, wake up too early, or get less than 5 hours a night, you’re more likely to get diabetes. About 7 or 8 hours a night is ideal. 

Drink More Water
Drinking water is another excellent way to help reverse prediabetes and prevent type 2 diabetes. 
Water will not raise blood glucose levels, which is why it is so beneficial to drink. 
Water helps control blood glucose levels, and it’s also a healthy substitute for sodas and fruit juices. Those beverages are typically high in sugar.

Work with a Nutrition Expert
Knowing what to eat with prediabetes can be tricky. 
Consult a dietician who can help you develop a meal plan specific to your condition and offer other practical strategies to maintain a healthy diet.
The goal is to stabilize your blood sugar levels and maintain a healthy weight, body image and lifestyle for long-term health.

Eat Fewer Carbs
Even if you're committed to healthy eating, it's important to choose your carbohydrates carefully. 
You’ll also want to eat fewer of certain carbs to help reverse prediabetes. 
Include complex, unprocessed carbs like vegetables, whole grains etc.
These carbs are rich in fiber and keep you full longer. 
They also take longer to break down, so they absorb into your body at a slower rate.

Take your prescribed meds
Certain drugs can help with blood sugar levels and obesity, as well as high cholesterol and high blood pressure.
And you’re more likely to have those if you have prediabetes.
If you do, take your medication as prescribed -- it can improve your health and help you live longer.