How To Control Pre-Diabetes: Ways To Reduce The Risk of Developing Type 2 Diabetes

A diagnosis of pre-diabetes is not a guarantee that you will develop Type 2 diabetes. However, it is important to know how to reduce your risk once given this initial warning sign. Prediabetes means your body does not regular blood sugar or glucose the way it should, but your sugar levels are not high enough to be considered full diabetes. It occurs when your body is unable to produce enough insulin and sugar remains in the bloodstream, starving cells of the sugar they need for energy.

Usually, prediabetes has no symptoms and can only be detected from a blood test. It can occur in anyone, but factors that put you at risk are being over 40, being overweight or obese, high blood pressure, a genetic predisposition, and pregnancy.

You can reduce your risk of developing Type 2 diabetes by half if you make some simple changes in your daily routine! Because there is a genetic link to Type 2 diabetes, these tips are not a guarantee, but in most cases will reduce your risk.

  • Lose 7% of your body weight. Again, not everyone that develops prediabetes is overweight. If you are underweight or a normal weight, do not try to lose any weight but instead focus on improving your diet.
  • Get 150 minutes of exercise a week. This can be moderate, you don’t have to train for a marathon! Try for 30 minutes of walking, biking, or jogging every day to fit your current fitness level.
  • Eat leafy greens, whole grains, and fresh fruit. Cut out soda, heavily processed snacks and greasy meats. Here are some recipes for diabetics that can help you avoid developing the disease.

If you do develop Type 2 diabetes, it is still possible to keep the disease in “remission” and reverse it’s track. According to Osama Hamdy of the Obesity Clinical Program at the Joslin Diabetes Center in Boston, “Remission can be prolonged by maintaining a good diet and regular exercise.”

Find more information about reversing Type 2 diabetes here.

Photo: Pixabay

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