Finding out that you have prediabetes can be overwhelming. It’s normal to have questions and to start wondering what you can do to improve your health and get your prediabetes under control.
Prediabetes means your blood sugar levels are higher than normal but not high enough for a type 2 diabetes diagnosis. About 38% of Americans have prediabetes; the good news is that it can be reversed.
Our physicians at Medical Associates Of North Texas specialize in primary care and diabetes management, and we’re here to answer your questions. If you’re trying to get your prediabetes under control, here’s what you need to know.
Manage your weight
Being overweight or obese increases your risk of type 2 diabetes. If you’re carrying extra pounds, working toward a healthier weight is one of the most effective ways to reverse prediabetes.
Losing weight might sound daunting, but you don’t have to lose much to see a difference in your health. Even losing 5%-10% of your body weight can significantly reduce your risk of developing type 2 diabetes.
Eat a balanced diet
Your diet directly affects your blood sugar, and eating a healthy diet can help you reverse prediabetes. Our team can teach you about nutrition if you’re unsure what constitutes a healthy diet.
You should generally eat nutrient-rich foods like whole grains, fruits, vegetables, lean proteins, and healthy fats like nuts and avocados. Limit your intake of processed and high-sugar foods, which can spike blood sugar.
Along with a healthy diet, regular exercise helps you manage prediabetes. That’s because exercise helps to lower your blood sugar levels and improves insulin sensitivity.
You should strive for at least 150 minutes of moderate-intensity exercise per week. Consider trying brisk walking, cycling, or swimming, and remember to talk to our team before starting a new exercise program to ensure it’s safe for you.
Stress can increase your blood sugar levels, but finding ways to manage stress minimizes its impact on your health and helps you control your prediabetes. Stress management can include deep breathing, yoga, meditation, and engaging in activities you enjoy, like reading or spending time with friends.
Get enough sleep
Chronic lack of sleep can lead to insulin resistance, which may increase blood sugar levels. Sleep is important for everyone, but it’s particularly essential to reversing prediabetes.
Aim for 7-9 hours of sleep per night and establish a regular sleep routine to make it easier to get restful sleep. If you struggle with insomnia or fatigue, discuss participating in a sleep study with our team.
Smoking makes prediabetes worse and increases your risk of type 2 diabetes, along with other serious health conditions. Quitting smoking reduces these risks and improves your overall health. If you need help quitting smoking, talk to our team about smoking cessation programs.
Follow your treatment plan
Prediabetes is a warning sign that you’re at risk of developing type 2 diabetes. It’s important to take it seriously, and our team may recommend additional treatments and lifestyle changes to improve your health.
Monitoring your blood sugar levels can help you track your progress and identify any changes in your condition. Sometimes, we prescribe medication to help lower blood sugar levels or improve insulin sensitivity.
Book an appointment with our medical Associates Of North Texas team to get personalized recommendations and the expertise you need to take control of your prediabetes. Call our office in Fort Worth, Texas, at 972-433-7178 or send us a message online today.