The Top 5 Lifestyle Changes to Prevent Prediabetes from Progressing

Living with prediabetes can be a daunting experience, but making the right lifestyle changes can help prevent it from progressing to type 2 diabetes. Here are the top 5 lifestyle changes that can make a significant difference in managing prediabetes.

1. Improve Your Diet

A healthy diet is essential for managing prediabetes. Focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. Avoid sugary drinks, refined grains, and saturated fats. Eating a Mediterranean-style diet that emphasizes whole grains, fruits, vegetables, and lean protein has been shown to help manage blood sugar levels.

2. Increase Physical Activity

Regular physical activity can help improve insulin sensitivity, reduce blood sugar levels, and increase energy. Aim for at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week. Additionally, incorporate strength-training exercises into your routine to build muscle and improve insulin sensitivity.

3. Lose Weight (If Needed)

If you're overweight or obese, losing weight can help improve insulin sensitivity and reduce blood sugar levels. Aim for a gradual weight loss of 1-2 pounds per week by making sustainable lifestyle changes. Focus on healthy eating and regular physical activity, rather than trying fad diets or quick fixes.

4. Manage Stress

Chronic stress can raise blood sugar levels and worsen insulin resistance. Engage in stress-reducing activities like yoga, meditation, or deep breathing exercises. Aim for 7-8 hours of sleep per night to help regulate stress hormones and improve insulin sensitivity.

5. Monitor Your Blood Sugar Levels

Regularly monitoring your blood sugar levels can help you identify patterns and make informed lifestyle changes. Work with your healthcare provider to develop a plan for monitoring your blood sugar levels, and use a log or app to track your results. Adjust your diet and physical activity plan based on your blood sugar levels to achieve optimal management.