Prediabetes is a condition where the blood sugar is high but not high enough to be called diabetes. You will not have any signs or symptoms of prediabetes, but you can still have it.
You can find out whether you have prediabetes by going for a blood test. People in Bhopal who are older than 45 and do not exercise are at a higher risk of type 2 diabetes and heart diseases.
Having prediabetes is a wake-up call, but it does not mean that you will end up having diabetes. If you make changes in your diet and lifestyle, there is a good chance you will recover.
You will not have to visit a doctor in Bhopal to treat your prediabetes. All you must do is follow the steps mentioned below.
1 . Move more
If you have not been working out recently, be more involved by using stairs or doing some basic stretches while watching TV. To get prediabetes under control, you need to do regular physical exercise as well as eat less.
Do exercise every day for at least 30 minutes. Inform your doctor of your workout routines; they can guide you on which exercises are best for your condition.
2. Reduce your weight
You will need to lose more weight than you think to achieve your goals.
People who have prediabetes and lose weight reduce their odds of developing diabetes by 58%.
3. Visit your doctor
Go to the doctor every three to six months. When you are doing well, your doctor will encourage you to do even better. By visiting your doctor you can also learn whether the things you are doing are having any positive effect on your condition.
4. Eat better
Eat vegetables, especially those that are less starchy, such as spinach and other leafy greens, broccoli, carrots, and green beans. At least three servings a day are recommended. Follow the tips mentioned below to ensure you eat the right food for reducing prediabetes:
- Include more high-fibre foods in your daily diet.
- Limit yourself to one to three servings of fruits a day.
- Opt for whole-grain foods over refined grains, such as brown rice instead of white rice.
Also, go low-calorie. Use low-fat milk instead of regular milk and diet soda. Choose non-fat salad dressings, yoghurts, and low-fat cheese.
Instead of eating high-fat, high-calorie desserts, and snacks, go for fresh fruits or whole-wheat crackers with low-fat cheese.
5. Prioritize sleeping
Insufficient sleep is linked to an increased risk of developing type 2 diabetes. Get into a routine that allows for a good night's sleep. Go to bed and wake up at the same time every day. Relax before you sleep.
Do not use a TV or cell phone while you are trying to fall asleep. Do not drink coffee or other caffeinated beverages late in the afternoon or evening if you have trouble sleeping at night.
6. Quit smoking
Around 30% to 40% of people who smoke get type 2 diabetes. If you have prediabetes, your symptoms and blood sugar levels can be worse if you smoke.
7. Look for support
Having support for losing weight, maintaining a balanced diet, and exercising regularly can give you more encouragement. Consider entering a group where you can follow a healthier lifestyle in the company of others with the same goals.
8. Commit yourself
Have the right mindset to reduce your chances of developing diabetes. Accept that you will not get it right every time but promise to do your best most of the time.
Make the deliberate decision to be consistent with daily practices that are beneficial to your wellbeing.