Six Healthy Habits for People with Prediabetes

Having prediabetes puts you at greater risk of developing type 2 diabetes, which can lead to serious health complications like heart disease and nerve damage. If your blood sugar levels are high but not yet high enough to be diagnosed with diabetes, there are many healthy habits you can do daily that will help bring them back to normal range, including the ones listed below. Registered dietitian nutritionists who specialize in prediabetes recommend following these six healthy habits on a daily basis as part of an overall strategy to lower your blood sugar levels and reduce your risk of type 2 diabetes.

Exercise

Regular exercise is an effective way to lower blood sugar levels, as well as manage your weight. As a result, it’s an important part of any prediabetes treatment plan. Talk to your doctor about what type and how much physical activity you should do each week. Make sure you incorporate both aerobic and strength-training exercises into your routine, which can help improve glucose tolerance and reduce body fat—two factors that increase risk for diabetes. For example, try taking a brisk walk around lunchtime or doing squats in front of a mirror at home during commercial breaks when watching TV.

Eat Balanced Meals

Regular meals are an important part of staying healthy. But when your blood sugar levels are too high or too low, you may not feel like eating regular meals. It’s still important to eat a balanced diet, even if it means taking smaller meals more often. Choose foods that offer protein, fiber and other nutrients to keep your blood sugar levels steady and energized throughout the day. In addition, it is important to include small amounts of complex carbohydrates in each meal as well as snacks. If you have type 2 diabetes, be sure to ask your doctor about appropriate portion sizes for each meal and snack based on your body weight and activity level.

Limit Alcohol

Drinking even in moderation can trigger insulin resistance, cause weight gain and increase risk of prediabetes or type 2 diabetes. The American Diabetes Association recommends no more than one drink a day if you have prediabetes, but you may want to avoid alcohol completely. A standard drink is 5 ounces of wine, 12 ounces of beer or 1 1/2 ounces of distilled spirits (80 proof). You’ll still reap many of alcohol’s benefits if you choose to drink moderately.

Manage Stress

Stress causes your body to release cortisol, a hormone that can increase your appetite. If you’re feeling stressed out, try meditating or doing some breathing exercises. You could also look into getting more exercise and eating more whole foods. The bottom line is that stress management is an important part of living well with prediabetes. You may want to seek help from a registered dietitian nutritionist who specializes in prediabetes if you feel overwhelmed by stress and need help coping with it.

Get Enough Sleep

Studies have shown that people who consistently get less than six hours of sleep per night are more likely to develop prediabetes, compared to those who get eight hours or more. And in fact, people who consistently sleep six to seven hours a night may be at higher risk of developing prediabetes than those who routinely sleep eight hours or more. Getting enough restful sleep is important for your overall health and well-being, as well as your blood sugar levels. If you’re having trouble sleeping, consider these tips

Manage Medications

It’s important to talk to your doctor about all medications, including over-the-counter drugs and supplements. Ask whether each is safe for you or whether there are alternatives that can lower your blood sugar levels. Most importantly, don’t stop taking any medication without first consulting a doctor. These tips might help