Table of Contents
Prediabetes is a condition where blood sugar levels are higher than normal but not yet in the diabetic range. It is a warning sign that type 2 diabetes may develop if no action is taken. Implementing evidence-based strategies can help reverse prediabetes and improve overall health.
Dietary Changes
Adopting a healthy diet is essential for managing blood sugar levels. Focus on consuming whole foods, including vegetables, fruits, lean proteins, and whole grains. Reducing intake of processed foods, sugary beverages, and refined carbohydrates can significantly impact blood sugar control.
Physical Activity
Regular physical activity helps improve insulin sensitivity and lowers blood sugar levels. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, cycling, or swimming. Incorporating strength training exercises twice a week can also be beneficial.
Weight Management
Maintaining a healthy weight is a key factor in reversing prediabetes. Even a modest weight loss of 5-7% can improve blood sugar levels and reduce the risk of progressing to diabetes. Combining dietary changes with physical activity enhances weight management efforts.
Monitoring and Support
Regular monitoring of blood glucose levels helps track progress and adjust strategies as needed. Working with healthcare providers or diabetes educators can provide personalized guidance and support throughout the process.