Diagnosed with prediabetes? 3 simple steps to prevent type 2 diabetes |

Prediabetes, a condition where blood sugar is elevated but not yet diabetic, affects over a third of American adults. It significantly increases the risk of developing type 2 diabetes, heart disease, and stroke. Lifestyle changes like maintaining a healthy weight, eating a balanced diet, and regular exercise are crucial for prevention and potential reversal.

You have been diagnosed with prediabetes. So what’s next? Most people get a shocking diagnosis due to the absence of symptoms or warning signs. But prediabetes is more common than you assume. More than 1 in 3 American adults has prediabetes, according to the CDC. So, if you have been diagnosed with pre-diabetes, your doctor must have told you to make some lifestyle changes, and if not, this condition may increase your risk of developing type 2 diabetes. Before we delve into how to prevent type 2 diabetes, let’s understand what prediabetes is.

What is prediabetes?

Prediabetes is a serious health condition when the blood sugar is higher than normal, but not high enough yet for a diabetes diagnosis. This is a sign that your body is struggling to process glucose effectively, often due to insulin resistance. Prediabetes also puts you at increased risk of developing type 2 diabetes, heart disease, and stroke, as per the CDC.

Symptoms of prediabetes

Prediabetes may show no clear symptoms. It is often detected during blood tests. Some of the risk factors for prediabetes include:

3 ways to prevent type 2 diabetes

It is important to prevent prediabetes from progressing to type 2 diabetes, as the latter could lead to serious, long-term health issues such as increased risk of heart attacks, strokes, blindness, kidney failure, dementia, certain cancers, fatty liver disease, and even depression, according to the NHS.If you have prediabetes, making 3 simple lifestyle changes can really slash your chance of type 2 diabetes. Maintain a healthy weight: One of the best ways to prevent the risk of type 2 diabetes is to maintain a healthy weight. According to Diabetes UK, losing 5% of your body weight can significantly reduce your risk. Seek the help of professionals, such as a registered dietitian, to curate a meal plan for your weight loss journey or weight management.Eat a well-balanced and nutritious diet: No one miracle diet can prevent the risk of type 2 diabetes. Also, there isn’t one size fits all kind of diet. However, a Mediterranean diet plan may be ideal. This diet is rich in fruits, vegetables, and healthy fats such as olive oil. Eat a high fiber, low-fat, and low-GI diet. Increase fruits, vegetables, whole grains, and yogurt in your diet, and cut back on processed, refined carbs, and sugary foods.Exercise: Move more. That’s right! A sedentary lifestyle is your biggest enemy right now. Prolonged sitting and inactivity can increase your risk of type 2 diabetes. So, make regular exercise a part of your routine. Aim to get at least 150 minutes of weekly exercise in your schedule.These are simple lifestyle changes that may not only help you to prevent type 2 diabetes, but also reverse prediabetes. Over time, these simple changes will help you become stronger and healthier, and keep many lifestyle diseases at bay.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.