How to Stop Prediabetes
Having prediabetes doesn’t mean you’ll get diabetes. But it’s a wake-up call. The good news? Simple changes can help you turn things around.
- Eat healthier. Choose foods low in fat and calories. Go for fruits, veggies, lean meats, whole grains, and healthy fats like avocado and fish. Skip processed foods and limit red meat.
- Exercise regularly. Moving your body helps you use insulin better. Aim for 30-60 minutes of moderate activity—like walking, biking, or swimming—at least five days a week. Start slow. Build up as you go.
- Lose extra weight. Dropping just 5-10% of your weight can lower blood sugar. Healthy eating and exercise are key. A gym membership, trainer, or workout buddy can help you stay motivated.
- Quit smoking. Smoking increases insulin resistance. Need help? Try nicotine patches, gum, or prescription meds.
- Cut back on carbs. Focus on complex carbs like veggies, whole grains, and beans. Avoid simple carbs like candy, fruit juice, and white bread.
- Treat sleep apnea. Keep in mind, too, that sleep apnea has been associated with insulin resistance. A doctor can check for sleep apnea and recommend treatments like a CPAP machine or oral appliance.
- Drink more water. Water helps control blood sugar and keeps you hydrated. Swap out sugary drinks for water.
- Get help from a dietitian. A registered dietitian can create a meal plan that works for you.
- Consider medication. Lifestyle changes work for most people. But if blood sugar stays high, your doctor may prescribe metformin.
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