What is prediabetes? It is a hidden condition in which blood sugar levels are higher than normal, but not high enough to be termed as diabetes. People with prediabetes usually have no symptoms, and even when they find out about their prediabetic state many do not take it seriously. If you have prediabetes start to make lifestyle changes today inorder to prevent full blown diabetes. Make the following lifestyle changes to naturally get rid of prediabetes.
Know your risk
It is important to get yourself tested for prediabetes if you are overweight and older than 45. Younger overweight women should also get themselves tested if they have a family history of diabetes, high blood pressure, low HDL cholesterol and high triglycerides. Gestational diabetes or giving birth to a baby weighing more than 9 pounds are also indicators that you may get diabetes in later life.
Thirty minutes of regular exercise can considerably help you in your fight against prediabetes. Exercise aids you in losing weight and shrinking abdominal fat. The body’s sensitivity to insulin is increased by maintaining a successful exercise routine.
Diabetes and sleep problems often go hand in hand. Diabetic patients often suffer from sleep loss and constant lack of sleep can also increase your risk of developing diabetes. Sleep loss leads to fatigue which in turn leads to increased food intake to maintain energy levels. This can cause an increase in blood sugar levels.
Eat on time
Eating regularly throughout the day is another means by which blood sugar levels can be controlled. Make a schedule for eating, and space your meals at regular intervals. Try to eat a healthy snack if there is a gap of more than four hours between meals and remember that you should never skip a meal.
Drink more water
The amount of water you drink can help to keep your blood sugar in the normal range. Try to avoid soda, imitation juice drinks, sports drinks or energy drinks and replace them with plain water which helps your body to flush out toxins. Drinking more water can also make you less hungry.
Opt for whole grains
Increase the intake of whole grains in your diet. Choose whole grain pasta and bread instead of the regular ones. Have oatmeal for breakfast and eat more brown rice. All of these have complex carbohydrates, which cause a slower rise in blood sugar as well as other health benefits.
Limit the intake of fat
Reduce your fat intake to ward off prediabetes. Switch from full fat to low fat or nonfat dairy. Limit the amount of butter or oil used to saute vegetables or scramble eggs. Use less ghee, butter, margarine, cream and cheese in your food.
Have more fibre
Increase the fibre content in your diet to keep blood sugar levels under control. Choose to eat a whole fruit instead of fruit juice. More fibre helps to lose unwanted weight and controls blood sugar after meals. Fibre rich foods also contain nutrients like magnesium and chromium that help the body to regulate blood sugar.