3 days ago
How Do You Manage Prediabetes?
You can manage prediabetes through simple steps that include exercise, eating, and weight management changes. This can also help prevent type 2 diabetes.
Having prediabetes means you may be more at risk for developing type 2 diabetes. This is a signal that you're blood sugar levels are higher but not enough to be diagnosed as T2D.
You can take several steps to be healthier if you live with prediabetes, and improve your chances of preventing type 2 from ever developing.
Establish balanced eating habits
Your eating habits play a big role in prediabetes management, especially when it comes to both blood sugar levels and your overall weight goals. These also play a part in prediabetes and potential T2D development.
You can:
Keep an eating style that's rich in fiber and lean proteins.
Limit carbs and portion sizes.
Choose more whole foods and fewer processed foods, including beans, nuts, seeds, and other legumes.
Get enough physical activity
Staying regularly active can help you manage prediabetes and lower your risk of T2D.
Experts recommend 30 minutes of any activity that raises your heart rate to your target rate.
Diabetes experts and the Centers for Disease Control and Prevention (CDC) note that 30 minutes of exercise each day, along with nutritional changes and losing 5% to 7% of body weight, can make a difference.
This is part of the National Diabetes Prevention Program (NDPP), a long-term study that found this combination of lifestyle changes can lower your T2D risk and progression by 58% or more.
Those daily activities may include:
bike riding
walking
going to a gym
participating in recreational sports
Exercises for prediabetes and type 2 diabetes
Try these top exercises to help manage prediabetes and any type of diabetes you may have.
Be honest about weight management
Having more body fat can increase your risk of prediabetes and developing T2D.
As noted above, research shows that losing 5% to 7% of body weight can help reduce your risk for T2D and being able to reverse prediabetes.
The American Diabetes Association points out that losing 10 to 15 pounds can make a difference.
Learn more about weight management with prediabetes
Weight management is a part of managing prediabetes, preventing T2D, and managing diabetes in general. Find out how this matters and what you can do each day.
Can you reverse prediabetes and prevent T2D?
Yes, you can reverse prediabetes and help prevent a type 2 diabetes diagnosis.
While there is no guarantee, taking some of the above-mentioned steps can help make that a reality.
The national Diabetes Prevention Program (DPP) showed a 58% reduction of T2D risk in people who kept up with these lifestyle changes over the long term (exercise, eating, blood sugar management, and medications where appropriate). That research began in 2002 and followed thousands of people over the years, with studies continuing to monitor the results over time.
Other lifestyle tips to reverse prediabetes naturally
You can also take many other steps to help naturally manage and reverse prediabetes. Take a look at these helpful ideas to benefit your health and life with prediabetes.
The takeaway
You can manage prediabetes and prevent T2D through simple steps that include exercise, eating, and weight management changes. There are also many ways you can help reverse prediabetes, including managing stress and minding your mental health.
