What to do if you have prediabetes?
Prediabetes is a condition where your blood glucose levels are too high, however, they would not be considered high enough to be called diabetes. Many of those who develop type 2 diabetes usually end up having prediabetes first. Besides this, they are at a greater risk for diseases such as heart disease or stroke. A study published in JAMA shockingly revealed that one in five U.S. teenagers had prediabetes.
Symptoms & risk factors
Prediabetes usually has no symptoms. Testing the blood sugar is what reveals it. Risk factors include being obese, having a family history of diabetes, high cholesterol or high blood pressure, gestational diabetes and so on.
How to prevent prediabetes developing into diabetes
Exercise, that’s the first golden rule. Try and get 30 minutes of moderate exercise a day, five days a week. Alternately, get 150 minutes over the course of the week. Research shows that moderate exercises like walking briskly or swimming laps work better in fighting prediabetes rather than vigorous sports such as running or playing tennis.
The reason is that moderate exercise burns more fat than glucose (blood sugar). Once this fat is gone, this frees up the muscles and they absorb sugars preventing blood sugar spikes.
Make changes in your diet with the help of your doctor. Even small changes make a big difference over a period of time. Including a salad before a meal or cutting out soda are good ideas. Go for plenty of vegetables, fruits, whole grains, low-fat dairy and choose lean proteins such as fish or chicken. Cut down on processed, fried, or sugary foods.
If you are overweight, when you work at it and lose a mere 7 percent of your weight, this will go a long way in helping delay or prevent diabetes.
Smoking is a habit which increases your risk of prediabetes besides life-threatening conditions such as lung cancer and COPD.