Out of the entire population of the United States, 88 million, aged 18 or older have prediabetes. Prediabetes is a health condition that is identified when your blood sugar is higher than normal. However, your levels are not high enough to be diagnosed with type 2 diabetes, the most common form of the disease amongst Americans. While there is an immense amount of Americans who are prediabetic, 80% of the population don’t know they have it. Becoming aware of your health condition is crucial because prediabetes is your chance to counteract a diabetes diagnosis altogether, so the more you know about it, the quicker you can take action. There are many ways you can take preventative measures towards avoiding developing diabetes, including lifestyle changes such as diet and exercise.

Understand Your Health and Diabetes

Being more self-aware is the easiest way to take control of your health and jumpstart your mission of preventing diabetes. Start by learning about what diabetes is and the significance of each form of the disease. First and foremost, you’ll want to discuss your concerns, signs, and symptoms with your health care professional to effectively determine if prevention is even a possibility. When we think of prevention or even reversing a diagnosis we are often referring to prediabetes and type 2 diabetes. Everyone’s body is different, as are the precautions you should take depending on the diagnosis you are working with. Prediabetes is more common in individuals that have a family history of type 2 diabetes, are over the age of 45, are overweight, and do not participate in physical activity often. Once you have all your knowledge gathered you will be able to take the right precautions towards a healthy and diabetes-free lifestyle by making the right changes to your diet and exercising daily.

Reduce Your Risk of Diabetes With Diet Changes

A main focus of preventing diabetes is improving your diet. What you eat is crucial to controlling blood sugar, supplying energy, and even managing your weight. If you don’t make a conscious effort to prioritize what you’re consuming and recognize how it impacts your wellbeing your prediabetes is likely to progress quickly. When creating a well-rounded diet it is important to note what dietary changes reduce the risk of type 2 diabetes. Foods that should be added to your diet include those that are in their natural state and not packed with processed substitutes. These include fruits, vegetables, nuts, and whole grains. More specifically, berries, lettuce, broccoli, almonds, and old fashioned oats. Adding such foods into every meal or snack that you consume daily will play an important role in regulating your blood sugar to be normal. Over time, the vitamins, nutrients, and other nutritional benefits will help to lower your blood sugar to be healthy long-term. Foods high in sugar or carbohydrates should be avoided. These foods include sugary sodas, processed foods, white bread, and pasta. These items will spike the sugar in your blood. Find natural foods that you enjoy and incorporate them into your everyday diet.

Manage Your Diabetes with Exercise

Exercising is a crucial and natural way for your body to quickly and effectively use those increased levels of blood sugar that you’re experiencing. If you do not exercise, the sugar in your blood can remain unused for extended periods of time, which is likely when a prediabetes diagnosis first occurs. When you have prediabetes, exercise is essential to prevent a diagnosis of type 2 diabetes. Exercise is proven to help keep your blood sugar low, and even the smallest changes can make the biggest difference. Start by aiming to exercise at least 30 minutes per day. There are even simple home exercises that fight prediabetes that you can incorporate into your regular routine. The goal is to increase your heart rate and get your metabolism working. Activities such as wall pushups, squats, arm circles, and lunges are all equipment-free exercises you can do anywhere. Mix in cardio and you are sure to get your blood pumping and body moving!

Wrapping Up Diabetes Control

Prediabetes and the development of type 2 are completely and entirely avoidable. Awareness of the diseases and the precautions you should take will be the answer to resisting type 2 diabetes. Start with talking to your doctor, gaining more knowledge, and incorporate whole and healthy foods into your diet, as well as exercise into your daily routine. Over time, you will be a creature of habit, and your blood sugar will regulate back to normalcy. Diabetes is not going to control your life, and it all starts with learning and taking the right preventable measures for you.

For help managing diet, exercise and lifestyle habits, check out our Health Coaching which is conveniently available online.