prediabetes This is a condition in which your blood sugar level is higher than normal, however, it is not yet high enough to be classified as type 2 diabetesThis is an important warning sign that indicates that the body is beginning to struggle with insulin regulation. Without necessary lifestyle changes, people with prediabetes have an increased risk of developing type 2 diabetes, heart disease, and stroke.

Some common risk factors for prediabetes are obesity, physical inactivity, age, and family history of diabetes. The good thing about prediabetes is that it can be managed and even reversed with lifestyle modifications like a balanced diet, regular exercise, weight management, and in some cases, medication. Additionally, regular checkups and blood tests, such as A1C testing, are important for monitoring blood sugar levels and managing prediabetes before it progresses to type 2 diabetes.

Here, take a look at some tips to help reduce your risk of developing type 2 diabetes.

balanced diet

Choose foods containing whole grains, lean proteins, healthy fats and fiber that help control blood sugar. Limit refined carbs and sugars as they cause a spike in blood sugar and increase the risk of diabetes.

physical activity

Regular exercise helps improve insulin sensitivity, which helps cells absorb glucose more effectively. Try to get at least 150 minutes of moderate aerobic exercise such as brisk walking, bicycling or swimming weekly.

lose excess weight

Even a 5-7% weight loss can help reduce the risk of diabetes to a great extent. Maintaining a healthy weight helps improve insulin regulation and reduces inflammation associated with high blood sugar levels.

limit processed foods

Processed foods are usually high in unhealthy fats, sugars, and preservatives that can cause insulin resistance. Choose fresh and minimally processed foods whenever possible.

fiber rich foods

High-fiber foods help reduce sugar absorption, preventing a rise in blood sugar. Beans, legumes, fruits, vegetables and whole grains are good sources of fiber.

Avoid sugary beverages

Sugary drinks like soda and sugary juices can cause a rapid rise in blood sugar. Choose water, unsweetened tea or beverages that do not contain added sugar to stabilize blood sugar levels.

enough sleep

Lack of sleep affects insulin sensitivity and increases the risk of weight gain. Try to get 7-9 hours of quality sleep every night as this can support healthy blood sugar levels.

manage stress

Chronic stress can increase cortisol levels which increases blood sugar levels. Practice stress-relieving activities like meditation, deep breathing or hobbies to help manage glucose levels.

Manage blood sugar levels

Tracking blood sugar can help you understand how different habits affect glucose levels.

stay hydrated

Water can help remove excess blood sugar from the body. Try to drink at least 8 cups of water daily as dehydration can increase blood sugar levels.

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