8 Tips to Avoid Prediabetes Forever

Diabetes is a disease that is associated with problems in controlling blood glucose. Those with diabetes don’t produce insulin and this results in high blood sugar levels or hyperglycemia. Diabetes is a health epidemic. It’s a serious disease that carries with it dangerous complications. 

Prediabetes – a wake-up call

8 Tips to Avoid Prediabetes ForeverBeing diagnosed with prediabetes is a wake-up call for you to do whatever it takes to avoid diabetes which comes with some nasty complications.   These could be –

  • kidney damage
  • neuropathy or nerve damage that brings on numbness in the hands and fee
  • hormonal imbalances because of the increase in cortisol and insulin.
  • Increased risk of peripheral vascular disease and heart disease
  • eye diseases such as cataracts
  • skin lesions and ulcers 

Prediabetes is the stage before Type 2 diabetes. The symptoms appear gradually over the years. The symptoms are insidious and most people don’t notice them creeping up. They fail to notice the abnormal thirst, increased urination, nausea, excessive hunger, blurred vision, and aversion to doing exercise. 

How do you avoid Pre diabetes forever?

You make dietary changes

All the chronic diseases of life in the 21st century such as diabetes and heart disease are associated with malnutrition. In fact, this is the ultimate priority for would-be-diabetics. Nutrition is one of the risk factors for diabetes. 

Start eating smaller and more frequent meals. The foods can’t be just anything but should be lower glycemic index foods. These are foods consisting of more dietary fiber  and nutrient-dense foods. The ideal type of dietary fiber is water-soluble plant fibers. 8 Tips to Avoid Prediabetes ForeverThey prevent a rise in blood sugar. Some examples are fruits such as apples and pears, beans, and vegetables.

Lose weight

Being overweight is associated with high cholesterol, high blood pressure, and chronic diseases. These diseases can be reduced with regular exercise and a change in diet. 

NIDDM or Non-Insulin Dependent Diabetes is a risk factor for coronary heart disease. Those with prediabetes who lose about 10% of their body weight fairly quickly can reduce their risk of developing type 2 diabetes. The more you lose weight the lower your risk of developing diabetes. 

Exercise

People with prediabetes can benefit from exercise. The benefits include physical fitness, improved blood pressure, and cholesterol improvements. Exercise and insulin have the same effect on blood sugar levels in diabetics – they lower the level of blood sugar.

It is important however for type 1 and 2 diabetics to consult with their doctor regarding how their medication and exercise will interact.  

Stop smoking

8 Tips to Avoid Prediabetes ForeverI bet you didn’t know that every time you smoke a cigarette you’re inhaling up to 4 000 different chemicals. (1) These highly toxic substances cause cancer, diabetes, and heart disease. Smokers are also more susceptible to flu, colds, and upper respiratory infections. 

Smoking doubles your chance of a heart attack and the nicotine promotes insulin resistance or prediabetes, which is a risk factor for cardiovascular disease. The good news for prediabetes people is that it is never too late to benefit from stopping. Your risk of a heart attack and developing diabetes 2 decreases rapidly.  

Drink more water

Many people don’t drink any water. They don’t like the bland taste and want to rather drink sweetened cold drinks. Water doesn’t have calories and it’s the ideal drink for people with prediabetes. 

Studies have been done and drinking water could help control blood glucose levels. People with diabetes require more fluids when their blood glucose levels are high. 

The water can see that more glucose is flushed out of the blood. High blood glucose levels increase the risk of dehydration, which is a threat for those with diabetes. 

Take supplements

Diabetes is a lifelong condition that you want to avoid at all costs. Some supplements and herbs can keep diabetes at bay. Having said that, the indiscriminate use of supplements can have side effects such as gastrointestinal disturbances. Certainly don’t just replace your regular diabetes treatment as this can be dangerous.

Do research and find out what supplements can help with prediabetes. Controlled clinical trials have been done using evening primrose oil and it significantly improves diabetes-related peripheral nerve dysfunction. 

Try and manage stress

8 Tips to Avoid Prediabetes ForeverStress is a buzzword in the 21st century with lots of circumstances and events that can cause you to be stressed. It’s the way we manage the stress that determines whether it can be helpful or harmful. It’s not good when someone is in a prolonged state of chronic stress.  Stress can affect blood sugar control and this isn’t good if you have prediabetes. 

While the body has developed mechanisms to protect it from the damaging effects of stress, if stress is allowed to continue relentlessly, the mechanisms can become harmful. Protect yourself by eliminating as much stress as possible and try to learn how to cope with what you can’t get rid of. Research effective stress management techniques. 

Get sleep

Sleep on its own isn’t going to get rid of prediabetes forever on its own. It needs to be combined with the other lifestyle changes we’ve mentioned. Sleep is so important for providing rest and restoration, both physically and mentally. A good tip is to get into the habit of going to bed and getting up  at the same time every day. 

Make sure that your bedroom is quiet and comfortable, use a firm mattress and a good pillow, and establish some relaxing activities before going to sleep, such as reading or listening to some soothing music. Those who sleep less than 6 hours of sleep a night show an increased risk of having prediabetes. 

Conclusion:

You may have heard of the term prediabetes but may not understand what it means. Prediabetes means you have a higher than normal blood sugar level. A diagnosis of prediabetes doesn’t mean you’re destined to get type 2 diabetes. 

However, if you continue to smoke, be inactive, and continue with incorrect eating habits you will increase your chances of developing type 2 diabetes and open yourself up to all the chronic diseases of wrong lifestyle choices.

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About Lauren

Lauren is the Content & Community Manager for Wellness Force Media. According to Lauren, wellness is about finding gratitude and joy in doing any type of physical or self-care activity that we love. Wellness means providing ourselves with self-love, good nutrition, and the inner peace that our individual minds and bodies need.

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