Just because you were diagnosed with prediabetes does not mean that you are going to develop type 2 diabetes. There are over 86 million Americans that have been diagnosed with prediabetes. Even though it is easy to feel down, there is some good news. Prediabetes is reversible! You can slow down the progress or possibly reverse it entirely.
Some of the most important factors are eating a healthy diet and cutting down stress levels. However, there are more things that you can do to help slow down the progression of prediabetes. Two big things that you can do is to make sure to exercise and to take any recommended medication that your doctor prescribed.
Susan McQuillan said, “when you’re at risk of developing diabetes, too much TV time or other time spent in sedentary activities increases your risk even more” (McQuillan, 2016). You cannot avoid exercise and expect to win this battle. Getting active will help you fight. It does not have to be strenuous activity. It is suggested by the American Diabetes Association to do 150 minutes of aerobic exercise a week. It is also great to stretch regularly and to have strength training a few times a week.
According to McQuillan, physical activity “can help you manage your weight, reduce high blood pressure and blood fats, sleep better, improve your mood, and boost your energy levels, all of which can also help alleviate stress” (McQuistan, 2016). Exercise has been proven to lower stress levels. Therefore, not only is exercise helping you stay healthy physically, but it is helping you stay mentally fit as well.
Richard Laliberte said that exercise can keep your blood sugar from spiking after eating meals and snacks (Laliberte, 2014). Also, by keeping your muscles active and healthy, it will help your body to use insulin more efficiently (Laliberte, 2014). Therefore, exercise is one of the top things that you should focus on after being diagnosed with prediabetes. It is necessary to maintain a healthy lifestyle. Also, it helps with cutting weight. Cutting 5 to 7 percent of your body fat lowers the risk of progressing into type 2 diabetes.
If exercise is currently not in your life, talk to your doctor about getting started. Your doctor will be able to help you determine the best way to track blood sugar levels before, during, and after exercising.
Overall, it is arguable that exercise with dieting are the two most important factors when preventing the progression of type 2 diabetes.
It is also important to take medication if it is prescribed by your doctor. McQuillan states, “if you are obese, under 60 years old, or have a history of gestational diabetes, your healthcare provider may recommend oral medication, such as metformin, as the first best step toward managing your condition” (McQuillan, 2016).
Exercise, dieting, and reducing stress is normally enough to manage blood sugar. However, many times people need medication to assist with managing it. Therefore, if your doctor prescribes medication, make sure to take it at the recommended amounts. By listening to the advice of your physician, exercising regularly, eating healthy, and managing stress, you will be well on your way to slowing down or reversing the progression of prediabetes.
Laliberte, R. (2014) 8 ways to keep prediabetes from becoming diabetes. Web. Rodale, Inc. Retrieved from http://www.prevention.com/health/diabetes/how-prevent-prediabetes-becoming-diabetes
McQuillan, S. (2016). 5 ways to prevent prediabetes from becoming diabetes. Web. Health Media Ventures Inc.. Retrieved from http://www.health.com/type-2-diabetes/5-ways-prevent-prediabetes-becoming-diabetes