About 70% of people with prediabetes go on to develop type 2 diabetes. The progression between the two isn’t inevitable, though. In fact, making certain lifestyle changes could prevent diabetes from developing.
Otherwise, type 2 diabetes could lead to kidney failure, heart disease, blindness, and other problems.
Before diabetes develops, your doctor might notice a period where your blood sugar levels are higher than normal. They might diagnose you with prediabetes. With these easy tips, you can learn how to prevent diabetes from progressing.
Read on to discover the 10 tips you need to avoid getting diabetes today.
1. Avoid Refined Carbs and Sugar
Your diet can have a big impact on whether or not you develop diabetes. If you want to stop diabetes in its tracks, consider what you’re eating. For example, sugary foods and refined carbs could increase your risk.
Your body will break these foods into sugar molecules. The bloodstream absorbs these molecules, which can cause a rise in blood sugar levels.
This leads your pancreas to produce insulin. Insulin is a hormone designed to help sugar get out of the bloodstream and into cells.
If you have prediabetes, your cells will resist insulin’s action. Your sugar levels will remain unnecessarily high as a result.
This could cause your pancreas to produce even more insulin as it attempts to reduce your blood sugar levels.
The process can lead to higher blood sugar and insulin levels, leading to type 2 diabetes.
Before that can happen, try reducing your sugar and refined carb intake. It could reduce your risk.
2. Stay Hydrated
Are you prone to drinking sugary sweet beverages? Consider replacing your favorite soda for water instead. Otherwise, beverages with sugar, preservatives, and questionable ingredients could impact your health.
Your risk of type 2 diabetes and latent autoimmune diabetes of adults (LADA) could rise.
Instead, start drinking more water. Water can lead to better blood sugar control. It might improve your insulin response, too.
In one study, people on a weight loss program who replaced diet sodas with water experienced decreased insulin resistance. They lowered their fasting blood sugar and insulin levels as well.
Make sure water is your primary beverage of choice. Otherwise, consider adding coffee and tea to your routine.
Both contain antioxidants called polyphenols, which could protect you against diabetes. Green tea also contains EGCG, which could reduce blood sugar release. It might increase insulin sensitivity, too.
3. Work Up a Sweat
Physical activity could help prevent diabetes as well.
Exercise boosts your body’s insulin sensitivity. You’ll need less insulin to keep your blood sugar levels under control. People with prediabetes who exercised experienced increased insulin sensitivity by 51%.
Those who completed high-intensity exercises increased it by 85%.
Try adding high-intensity interval training, strength training, and aerobic exercise to your routine. Find an exercise you love and stick to it!
4. Quit Smoking
Smoking can increase your risk of:
- Heart disease
- Lung, breast, prostate, and digestive tract cancer
- Emphysema
Smoking and second-hand smoke could increase your risk of diabetes, too.
If you want to prevent diabetes from developing, try quitting.
5. Shed Some Pounds
The majority of people with type 2 diabetes are overweight or obese. Meanwhile, people with prediabetes tend to carry weight around their midsection. They also have visceral fat around abdominal organs like the liver.
Excess visceral fat can promote inflammation and insulin resistance. Your risk of diabetes could increase as a result.
Losing even the smallest amount of weight might reduce your risk.
Try adjusting your diet and exercising. For example, you can try a low-carb, Mediterranean, paleo, or vegetarian diet. Try to stick with the change long-term to help you maintain your weight loss.
6. Go Low-Carb and High-Fiber
As you start making lifestyle changes for diabetes prevention, consider your diet. A ketogenic or low-carb diet might prevent diabetes.
A low-carb diet could help:
- Increase insulin sensitivity
- Lower blood sugar levels
- Reduce other diabetes risk factors
Minimizing your carb intake will keep your blood sugar levels from rising too much after you eat. Your body will then need less insulin to maintain your blood sugar levels.
A low-carb or ketogenic diet might reduce your fasting blood sugar, too.
Try adding more fiber to your diet, which could benefit your weight management and gut health. Fiber could keep your insulin and blood sugar levels low as well.
Don’t forget dairy! Consuming low-fat dairy products helped study participants reduce their risk of diabetes. Consider adding plain yogurt to your routine.
Otherwise, minimize your intake of processed foods. Processed foods can increase your risk of diabetes, obesity, and heart disease. Avoid refined grains and additives, too.
7. Avoid a Sedentary Lifestyle
If you want to learn how to prevent diabetes, get on your feet. A sedentary lifestyle could increase your risk. Instead, try to get more physical activity into your routine.
For example, you might consider standing up from your desk throughout the day if you work at an office. Try to walk around for a few minutes each hour.
Otherwise, go for a walk during lunch.
Here are a few more tips that can help you combat stress and weight gain.
8. Adjust Your Portion Sizes
In addition to considering what you eat, you might want to look at how much you’re eating. It’s not enough to follow a ketogenic or low-carb diet. If you’re eating too much, you could still lead to diabetes.
Eating too much in one sitting can cause higher blood sugar levels. Your insulin levels might rise as well.
Instead, take the time to adjust your portion sizes.
Take the time to look at the labels of the food you eat to determine the right serving size. Consider using smaller plates, too. A few minor changes can help you better manage your portion control.
9. Choose Vitamin D
Vitamin D could impact your blood sugar control. If you’re not getting enough vitamin D, it might increase your risk of diabetes.
Instead, consider taking vitamin D supplements. Make sure to talk to your doctor, first. Some vitamins can interact with any medications you’re taking.
10. Try Herbs
Adding a few natural herbs to your routine might help with diabetes prevention as well. Talk to your doctor about curcumin and berberine. They’ll help you determine if these herbs are safe for you to take.
Stop Prediabetes Progression: 10 Tips to Help Prevent Diabetes
Your prediabetes doesn’t have to progress any further. Instead, use these 10 tips to prevent diabetes. With these diabetes prevention tips, you can take control of your health and future.
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Contact us today to discover how we can help.