Prediabetes: 5 Things you Need to do Immediately

Pre-diabetes occurs when the pancreas fails to produce enough insulin to deliver glucose to the cells. Too much glucose buildup in the blood indicates high blood sugar or hyperglycemia. 

In other words, a higher-than-normal blood sugar level means prediabetes. However, it is not high enough to consider type 2 diabetes; still, with lifestyle changes, you can reduce the risk of developing type 2 diabetes. 

Genetic factors + lifestyle choices = prediabetes 

Additionally, if your healthcare provider confirms you are having prediabetes, then, with a few alterations to your lifestyle, prevent the progression of the type 2 disease. 

Focus on diet, exercise, weight management, and regular monitoring to help control diabetes and minimize the risk of heart ailments. 

Top 5 Things to Do Immediately After You Are Diagnosed with Prediabetes

Once your healthcare provider confirms you are prediabetic based on your symptoms, such as extreme tiredness, excessive thirst, and numbness in hands and feet, among others, below are steps you can take to prevent progression:

1. Prioritize a healthy diet

After your doctor confirms you are prediabetic, a nutritionist suggests that you start eating a healthy diet. A balanced diet mix of fruits, vegetables, lean proteins, healthy fats, and whole grains can help regulate blood sugar levels and reduce the pressure on your pancreas. 

Avoid concentrated foods that contain a lot of sugar, such as desserts, and eat foods containing carbohydrates, such as pasta, bread, rice, and grains, in moderation. 

According to the Centers for Disease Control and Prevention, incorporating fiber-rich foods helps slow down sugar absorption in the bloodstream, thus stabilizing the blood sugar level. 

2. Exercise

Once your doctor confirms you have prediabetes, it is time to give up your inactive lifestyle. Engage in moderate exercise weekly for 150-180 minutes. These may include brisk walking, cycling, or swimming. 

According to the American Diabetes Association (ADA), patients who exercise daily can manage their blood sugar levels. This is because muscles do not need insulin to use glucose as fuel during exercise, which lowers sugar. 

If you are not exercising and are prediabetic, follow a “10-minute rule,” which involves three 10-minute walking sessions throughout the day. 

Also read: https://redcliffelabs.com/myhealth/diabetes/myths-vs-fact-unveiling-the-truth-about-prediabetes/

3. Maintain a healthy weight: 

Being overweight is certainly not a good factor for prediabetes. A healthy body weight is crucial to maintaining a blood sugar level. The expert emphasizes losing 5% to 7% but also focuses on body composition. Hence, they suggest a combination of resistance training and a weight-management plan for optimal results. 

Nevertheless, portion control is equally important with physical activity for long-term success. 

4. Monitor Your Blood Sugar

Monitoring your blood sugar level is important, especially after meals. If you have prediabetes, you should know how your body reacts to different foods and activities in real time. 

Nevertheless, tracking your diet, exercise, and other changes can only be beneficial if you use these insights to adjust your lifestyle. Discuss your doubts and concerns with your healthcare professional for the best medical assistance possible. 

5. Manage Stress

Poor sleep and high stress are two enemies of your blood sugar level. Not getting adequate sleep, poor sleeping patterns, and stress can affect your health. Experts say a bad night's sleep can cause high blood sugar by 10 to 15 points the next morning. To prevent this, you should go to bed simultaneously every night. 

Additionally, the stress hormone cortisol significantly affects your blood sugar levels. Meditation and breathing techniques can surely help. 

Healthy Diet Tips to Manage Prediabetes

It is vital to think about your diet to manage prediabetes and reduce the risk of developing diabetes. If your doctor has confirmed your prediabetes status, you need not give up foods you love. Eat them in moderation and smaller amounts while adding more healthy alternatives. 

Foods to Limit with Prediabetes
Foods with added sugars	Sweetened drinks	Bad Carbs
Candy and chocolate bars	Energy drinks	White bread
Desserts and sweets	Fruit juices	White rice
Baked goods	Lemonade	White pasta
jams	Sweet tea	Snack foods
Natural sweeteners such as honey	Soda	Potato chips
Various syrups	Sweetened coffee drinks	Crackers

Cutting back or eliminating these products can help keep blood sugar levels down. Nevertheless, alcoholic beverages should also be consumed in moderation, or not at all, especially if you are prediabetic. 

Foods to better manage blood sugar
Foods with good carbs	Foods with healthy proteins	Veggies
Whole-wheat bread	Eggs	Broccoli
Beans and lentils	Fish and shellfish	Cauliflower
buckwheat	Nuts and seeds	Mushrooms
Oats	Tofu	Onions
Barley	Legumes such as lentils, peas, and dried beans	Peppers
Quinoa	Greek yogurt	Radishes
Potatoes	Skinless poultry	Cucumber
Sweet potatoes	Cottage cheese	Beets

Additionally, lower-sugar fruits such as berries and kiwi can help slow the rate of glucose entering the bloodstream. 

Note: Discuss your doubts and concerns with your healthcare provider and get the best advice for your health to keep your blood sugar in control. 

Does a prediabetes diet exist?

Honestly, there is no single one-size-fits-all diet for prediabetes. However, you can include a Mediterranean diet, which promotes weight loss and improves blood sugar management.

Remember, what works for you may not work for your friends and family with prediabetes. Establishing healthier eating habits that suit your lifestyle, taste, and preferences is important. 

Also read: https://redcliffelabs.com/myhealth/diabetes/understanding-prediabetes-steps-to-prevent-diabetes/ 

Final thoughts 

By eating fiber-rich foods, maintaining a healthy weight, increasing physical activity, and prioritizing sleep and reducing stress, you can keep health in control and blood sugar in check. 

As always, talk to your doctor for a personalized diet plan with prediabetes that is right for you. 

Prediabetes and Redcliffe Labs

Healthy India ki Trusted Lab---Redcliffe Labs is a purpose-driven lab that aims to give India its right to quality diagnostics. It offers diagnostic services in more than 220 cities across India. The establishment enjoys a network of more than 80 owned advanced labs powered by 2000+ collection centers.

If you'd like, please call directly or download the Redcliffe Labs mobile app to book a prediabetes test online. Once booked, the certified collection expert will arrive at your doorstep with essential blood-collecting tools, ensuring the sample reaches within 2-4 hours. The reports are delivered within a time frame. Also, you can use the facility of personalized diet plans from experts. 

Step-by-step information on booking a prediabetes test online from Redcliffe Labs. 

1. Visit the official Redcliffe Labs website: https://redcliffelabs.com/.
2. Browse or search for the specific test you need. 
3. Add the test to the cart. 
4. Complete the payment process online.

Note: You will receive confirmation through SMS and WhatsApp. 

FAQs: 

1. What are the common symptoms of prediabetes?

Common symptoms of prediabetes include extreme tiredness, skin tags, unexplained weight loss, cuts and wounds that take longer to heal, blurred vision, and feeling extremely thirsty.

Also read: https://redcliffelabs.com/myhealth/diabetes/myths-vs-fact-unveiling-the-truth-about-prediabetes/

2. What are the risk factors for prediabetes?

The risk factors for prediabetes include smoking, gestational diabetes, polycystic ovarian syndrome (PCOS), being 45 and older, obesity, and family history of type 2 diabetes. Other factors include race and ethnicity.