Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. Sometimes your body doesn’t make enough—or any—insulin or doesn’t use insulin well. It’s estimated that up to 70% of people with prediabetes go on to develop type 2 diabetes. Fortunately, progressing from prediabetes to diabetes isn’t inevitable.
Work Out Regularly
Performing physical activity on a regular basis may help prevent diabetes. Exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is required to keep your blood sugar levels under control. For most people, this is a safe pre-exercise blood sugar range. 250 mg/dL (13.9 mmol/L) or higher. … Instead of exercising immediately, take measures to correct the high blood sugar levels and wait to exercise until your ketone test indicates an absence of ketones in your urine. Performing physical activity on a regular basis can increase insulin secretion and sensitivity, which may help prevent the progression from prediabetes to diabetes
Work out is good for everybody. It gives you more energy, reduces stress, helps you relax, and makes it easier to fall asleep.
Work towards doing at least 30 minutes every day.
Make it fun, not a chore.
Try a pedometer
BLOOD SUGAR
A fasting blood sugar level less than 100 mg/dL (5.6 mmol/L) is normal. A fasting bloodsugar level from 100 to 125 mg/dL (5.6 to 6.9 mmol/L) is considered prediabetes. If it’s 126 mg/dL (7 mmol/L) or higher on two separate tests, you have diabetes. Oral glucose tolerance test.
Heart disease and stroke are the big killers for people with diabetes. Here’s how to lower your chances:
If you use tobacco, quit.
Keep your blood pressure at or below 129/79.
Consider taking a statin drug.
Ask your doctor about ACE-inhibitors.
Talk to your doctor about whether a daily aspirin is right for you.
Make healthy lifestyle choices.
LOSE WEIGHT OR OBESITY
Although not everyone who develops type 2 diabetes is overweight or obese, the majority are. What’s more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat. Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health. It is defined by body mass index (BMI) and further evaluated in terms of fat distribution via the waist–hip ratio and total cardiovascular risk factors.
Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.
GET REGULAR CHECKUPS
People who take control of their own diabetes care by eating healthy foods and living an active lifestyle often have good control of their blood sugar levels. Still, regular health checkups and tests are needed. Keeping regular appointments with your doctor and getting tests and screenings on time, helps you be an active partner with your health care team.
Know what questions to ask.
Write them down ahead of time.
Let your doctor know at the beginning of each visit what specific things you want to talk about
Blood pressure
Weight
Feet
LEAFY GREENS
Leafy green vegetables are extremely nutritious and low in calories. Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin c. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure. hese antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complication.
Leafy green vegetables are rich in nutrients and antioxidants that protect your heart and eye health.
DRINK WATER AS YOUR BEVERAGE
Water is by far the most natural beverage you can drink .What’s more, sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other questionable ingredients. Sugary beverages like soda and punch have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes of adults (LADA). LADA is a form of type 1 diabetes that occurs in people over 18 years of age. Unlike the acute symptoms seen with type 1 diabetes in childhood, LADA develops slowly, requiring more treatment as the disease progresse. One large observational study looked at the diabetes risk of 2,800 people.
Drinking water instead of other beverages may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.
EAT A HIGH-FIBER DIET
In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes. Getting plenty of fiber is beneficial for gut health and weight management. Fiber can be divided into two broad categories: soluble and insoluble. Soluble fiber absorbs water, whereas insoluble fiber does not. In the digestive tract, soluble fiber and water form a gel that slows down the rate at which food is absorbed. This leads to a more gradual rise in blood sugar level. Most unprocessed plant foods contain fiber, although some have more than others. Check out this list of 22 high-fiber foods for many excellent sources of fiber.
Consuming a good fiber source at each meal can help prevent spikes in blood sugar and insulin levels, which may help reduce your risk of developing diabetes.
VITAMIN D LEVELS
However, it is now known that raising the amount of vitamin Din your body to around 60-80 ng/ml can help keep blood glucose levels under control, which is vital for people with diabetes. Renewed interest in vitamin D, the so-called “sunshine vitamin,” has occurred recently because it has been linked to everything from cancer and heart disease to diabetes. Most health organizations recommend maintaining a vitamin D blood level of at least 30 ng/ml (75 nmol/l).One study found that people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes than those with the lowest blood level. Good food sources of vitamin D include fatty fish and cod liver oil. In addition, sun exposure can increase vitamin D levels in the blood. However, for many people, supplementing with 2,000–4,000 IU of vitamin D daily may be necessary to achieve and maintain optimal leves.
Consuming foods high in vitamin D or taking supplements can help optimize vitamin D blood levels, which can reduce your risk of diabetes.
AVOID SEDENTARY BEHAVIORS
It’s important to avoid being sedentary if you want to prevent diabetes. If you get no or very little physical activity, and you sit during most of your day, then you lead a sedentary lifestyle. A large analysis of 47 studies found that people who spent the highest amount of time per day engaged in sedentary behavior had a 91% increased risk of developing diabetes. Changing sedentary behavior can be as simple as standing up from your desk and walking around for a few minutes every hour.Unfortunately, it can be hard to reverse firmly entrenched habits. Avoiding sedentary behaviors like excessive sitting has been shown to reduce your risk of getting diabetes.
THE BOTTOM LINE
You have control over many of the factors that influence diabetes. Rather than viewing prediabetes as a stepping stone to diabetes, it may be helpful to see it as a motivator for making changes that can help reduce your risk. You can prevent or delay type 2 diabetes. Stay at a healthy weight, eat well and be active. With these steps, you can stay healthier longer and lower your risk of diabetes. Take the Life! risk assessment test and learn more about your risk of developing type 2 diabetes. A 12+ score indicates that you are at high risk and may be eligible for the Life! program – a free Victorian lifestyle modification program that helps you reduce your risk of type 2 diabetes and cardiovascular disease, or call 13 RISK (13 7475). Eating the right foods and adopting other lifestyle behaviors that promote healthy blood sugar and insulin levels will give you the best chance at avoiding diabetes.
