7 Steps to Reduce the Risk of Developing Diabetes

Before people develop type 2 diabetes, they almost always have “pre-diabetes” in which blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. People diagnosed as pre-diabetic should take it seriously and see it as a wake-up call for a change. This doesn’t necessarily mean that these people will get diabetes since they have the time and possibility to correct their habits, and early treatment can actually return blood glucose levels to the normal range.

Being diagnosed as pre-diabetes is actually an opportunity to initiate lifestyle changes to help prevent diabetes. Here are seven preliminary and essential steps that are a good way to start improving your health and reduce the risk of developing diabetes:

1. Be physically active

Being more physically active is one of the important and beat changes that you should do to reduce the risk or even prevent type 2 diabetes. If it’s been a long time since the last time you’ve practiced, start gradually: replace the elevator with the stairs, do stretching while watching TV and so on.

Exercise is an integral part of the treatment plan for pre-diabetics because it lowers blood sugar levels and reduces body fat. Ideal training program should be held five times a week, 30 minutes each time. If you can’t set aside that much time at once, remember that shorter bursts of activity count too.

2. Lose weight

Obesity is one of the main reasons of type 2 diabetes. It is important to know that you don’t necessarily need to lose dozens of pounds to see a difference and prevent diabetes. Studies show that reducing 7% of your body weight helps to reduce the risk of diabetes by about 58%!

It is important to lose weight to improve the health of your body and blood sugar, but the point is that you don’t have to do extreme diet that may even harm your health.

3. Improve sleep habits

A person who does not get enough sleep regularly will find it difficult to lose weight, and it will make it difficult for his body to use insulin more efficiently. It is advisable to adopt good sleep habits: go to bed and wake up at regular times every day, relax before turning off the lights and avoid using excessive television or smartphone before bedtime.

If you have sleeping troubles and difficulty to fall asleep, try to avoid drinking caffeine after lunch.

4. Get support

Weight loss, a healthy diet and physical activity on a regular basis are processes that are made easier if there are people around who support and encourage you. For example, you can join groups that include people with a similar goal to yours (e.g. weight loss group or a running group), and use them to pursue a healthy lifestyle and avoid mental and physical breaking point.

5. Improve your diet

Eat lots of vegetables, especially those containing less starch, such as spinach, broccoli, carrots and green beans. Add foods rich in dietary fiber to your daily menu and choose whole grain foods instead of refined and processed grains, such as brown rice instead of white rice and so on. Another step is to replace high-calorie foods with low-calorie alternatives, such as low-fat milk, diet drinks, low-fat cheese, low-fat salad dressing and the like.

Fruits are also recommended although both pre-diabetics and diabetics are sometimes concerned about eating fruits due to its reported high sugar content. However the American Diabetes Association says that overall, fruit is encouraged when using the glycemic index to guide food choices.

6. Visit you doctor regularly

People diagnosed as pre-diabetic don’t always see the importance of frequent visits to their physician. However there is a great importance in medical monitoring on a frequent basis of three to six months. If your situation is good and improving, you will get reassurance from the doctor, and that has a significant value as well. If your condition does not improve, your doctor will be able to help get you back on track, provide specific advice or medication if needed and more.

7. Commit yourself

Commitment to change your lifestyle is the most important key to the success of the process. You get to understand the fact that you will not make the changes perfectly every day, but you commit to do the best you can most of the time.

Crisis and challenges are part of the process of change, and you need to take this into account, allow yourself to experience these moments and come out better and stronger.