Lower your risk of developing diabetes type 2 with Prediabetes health plans.
You will get your own coach to teach you how you can eat healthy foods and increase your physical activity.
What is prediabetes?
When your blood glucose (sugar) level is higher than normal but not high enough to be diagnosed with diabetes, you are said to have prediabetes. One in 3 adults in the US has prediabetes, and many do not know it. If your physician has informed that you have prediabetes, this does not mean you're destined to have diabetes. It does represent a flag and means you're at a higher risk of getting diabetes than someone without prediabetes. Awareness is vital in preventing prediabetes from progressing to diabetes.
Consult with your doctor
Regular checkups are essential with your doctor to confirm that you have prediabetes. Your health care provider will assess your fasting blood glucose levels as part of your routine exam. If you find that you have prediabetes, or are in danger, then you and your physician can think of a strategy to enhance your health and decrease the risk for developing type 2 diabetes.
How am I affected if I have prediabetes?
If you do not lose weight or increase your physical activity, people with prediabetes may develop type 2 diabetes within 3 years. In case you have prediabetes or other risk factors for type 2 diabetes, you can make changes now to boost your health.
What changes are needed to help avoid developing type 2 diabetes?
Just because you've got a family history of diabetes, or have been diagnosed with prediabetes, does not mean you're destined to develop it. Making small lifestyle changes today -- like eating healthy, being more physically active, and handling stress - may help you avoid having to manage type 2 diabetes for the rest of your life.
Being obese is a leading reason for getting type 2 diabetes. The best way to avoid type 2 diabetes would be to embrace a healthy lifestyle -- one that includes routine exercise and intelligent food choices. Even losing a little bit of weight will help - a five to seven percent weight reduction reduces the chance of developing diabetes if you have prediabetes. It can also decrease your blood pressure and improve cholesterol levels. When you decide to work out frequently, you take an active role in managing your care. Ask your physician about activities that are safe for you. For most people, exercising at least 30 minutes per day, five days a week, helps to achieve and maintain a healthy weight. Exercise is crucial. If you eat healthily and exercise, then your risk of developing diabetes decreases appreciably. You can try to:
- Exercise with a friend
- Try swimming, yoga class, or dance.
- Include strength training as muscle burns four times as many calories as fat does.
- Find ways to become active in everything you do daily.
- Plan a routine
Eat a healthier diet
To keep your blood glucose from rising and prevent prediabetes, you want to be conscious of what you're eating. Choose foods that are full of nutrients and low in fat and calories. Vegetables, fruits, vegetables, and whole grains are excellent since they're high in fiber. Practitioners can recommend terrific recipes for making healthy dishes, including diabetes-friendly recipes. Here you'll discover tasty and low-carb, low-sugar meals to prepare. You can eat healthy by trying to:
- Skip juice and sodas. Sugary drinks are empty calories. Have water instead, or attempt calorie-free beverages. Drinking water lowers your blood glucose and fills you up without adding calories to your daily diet.
- Eat smaller portions of your typical foods. Eating smaller portions can help you drop weight and thereby decrease your risk for prediabetes. When you eat out, divide your meal with a friend or relative, or take half home for a meal the following day.
- Fill up on fruits and veggies, and not on cakes or cookies. Veggies and fruits, beans, and whole grains are healthy, high-fiber foods that may help you control blood glucose.
- Limit alcoholic beverages. Women should restrict themselves to one drink daily, and men two.
- Choose lean meats and select fish. White-meat chicken or turkey, with no skin, is a fantastic choice.
- Limit fried foods. Roast, broil, grill, steam, microwave or bake foods rather than frying them, because frying adds dangerous fat.
- Choose healthful sources of fats such as healthy oils (olive and vegetable oils in tiny amounts).
- Eat nuts, seeds, and avocados.
Delay or even prevent Diabetes type 2 with diet & exercise
- Picking a healthy lifestyle is the best way to delay or prevent type 2 diabetes. You should:
- Discuss a wellness plan with your doctor to manage your condition
- Quit smoking, if you smoke
- Exercise regularly
- Get your fasting blood glucose levels checked regularly.
- Track your progress
How can wellness plans help me make these modifications?
The wellness plans can help you take control of your health to prevent or delay type 2 diabetes. The research revealed that the program helps individuals make small lifestyle changes and reduce their risk of type 2 diabetes by more than half. Wellness plans help lower the risk for type 2 diabetes and many other chronic conditions like heart disease and high blood pressure. The purpose of the plan is to help you to lose 5 to 7 percent of your weight - that is only 10 to 14 pounds for a person weighing 200 pounds - by eating healthier and being more physically active. This will enhance your health and reduce your risk of developing type 2 diabetes.