Simple Lifestyle Changes for Pre-Diabetics
About 16 million Americans have type 2 diabetes, out of those 16 million people it’s estimated that 6.2 million are not aware they have diabetes or pre-diabetes. Pre-diabetes is a condition that exists before type 2 diabetes develops, it means that your blood sugar level is higher than normal, but it is not high enough to be classified as type 2 diabetes.
Symptoms of pre-diabetes include:
- Increased thirst
- Frequent urination
- Daily fatigue
- Blurred vision
A person with pre-diabetes is likely to have full diabetes within 5 to 10 years unless they make lifestyle changes; it’s not too late to stop it if you catch it at its early stages!
- Exercise. This is one of the most important steps in preventing type 2 diabetes. When you exercise, it helps your muscles to get glucose out of the blood and into your body where it is used for energy. Takethe time to exercise at least, if not more, than 3 times a week. It does not have to be a long or an intense workout, a short walk for 15- 20 minutes will go a long way in preventing diabetes. Since winter is coming, it might be too cold to walk outside but that’s not an excuse! When watching one of your favorite television shows, walk in place during every commercial break. This way exercising won’t feel like “work”.
- Weight Loss. Did you know that cutting 250 calories out of your diet per day will help you to lose at least ½ pound a week. This might not sound like much, but if you’re not ready to change your diet completely this is a great start. Try getting rid of your late night snack, or put smaller portions on your plate during dinner time.
- Reduce saturated fat. If your diet is high in fat, then you are more likely to develop pre-diabetes. Pay attention to the saturated fat that’s in the food you are eating.
- Eat the right amount of carbohydrates. The insulin in your body improves when 50% of your daily calories come from carbohydrates. Eating carbs sounds like fun for most of us, however, you must eat healthy carbohydrates such as vegetables, fruit, whole grain bread, cereal and whole grain pasta.
- Eat 20 to 35 grams of fiber daily. Adding fiber into your diet improves insulin by slowing down the digestion of carbohydrates. Try eating a fiber-bar or a yogurt that’s high in fiber for breakfast.
As you can see, stopping pre-diabetes actually calls for pretty simple lifestyle changes. By following these tips it could prevent you from a lifetime of damage. Call your doctor for more information if you think that you are at risk for diabetes.