In the Prediabetes Range? 7 Steps to Control Your Blood Sugar Now Finding out you're in the prediabetes range can be unsettling, but it's also an oppo...
In the Prediabetes Range? 7 Steps to Control Your Blood Sugar Now
Finding out you're in the prediabetes range can be unsettling, but it's also an opportunity. Prediabetes means your blood sugar levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. The good news? You can often reverse or delay the progression to type 2 diabetes through lifestyle changes. This article outlines 7 actionable steps you can take now to control your blood sugar and improve your overall health.
What is Prediabetes, Exactly?
Before diving into the steps, let's clarify what prediabetes is. It’s a condition where your blood glucose levels are elevated, but not quite in the diabetic range. Typically, this is determined through blood tests:
- Fasting Plasma Glucose (FPG): 100-125 mg/dL indicates prediabetes.
- A1C: 5.7-6.4% indicates prediabetes.
- Oral Glucose Tolerance Test (OGTT): 140-199 mg/dL after two hours indicates prediabetes.
If you've received any of these results, it's crucial to take action. Ignoring prediabetes significantly increases your risk of developing type 2 diabetes, as well as heart disease and stroke.
7 Steps to Take Control of Your Blood Sugar
Here are seven practical steps you can implement to manage your blood sugar and reduce your risk:
Related reading: The Difference Between Prediabetes And Diabetes Diagnosis Levels
1. Adopt a Diabetes-Friendly Diet
Your diet plays a critical role in blood sugar management. Focus on whole, unprocessed foods and limit sugary drinks, processed carbs, and unhealthy fats. Here are some guidelines:
- Increase Fiber Intake: Fiber helps regulate blood sugar levels. Include plenty of vegetables, fruits (especially berries, apples, and pears), whole grains, and legumes in your diet.
- Choose Lean Protein: Opt for lean protein sources like chicken breast, fish, beans, and tofu. Protein helps you feel full and can prevent blood sugar spikes.
- Limit Added Sugars: Avoid sugary drinks, candies, pastries, and processed snacks. These cause rapid spikes in blood sugar.
- Control Portion Sizes: Be mindful of your portion sizes. Overeating, even healthy foods, can lead to blood sugar fluctuations.
- Incorporate Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil.
2. Get Physically Active
Regular physical activity is incredibly beneficial for controlling blood sugar. Exercise helps your body use insulin more effectively and can lower blood sugar levels.
- Aim for at Least 150 Minutes of Moderate-Intensity Exercise per Week: This could include brisk walking, swimming, cycling, or dancing.
- Incorporate Strength Training: Strength training builds muscle mass, which helps improve insulin sensitivity. Aim for strength training exercises at least two days per week.
- Find Activities You Enjoy: The key is to find activities you enjoy so you're more likely to stick with them long-term.
3. Lose Weight (If Necessary)
Even a small amount of weight loss, like 5-10% of your body weight, can significantly improve blood sugar levels and reduce your risk of developing type 2 diabetes. Combine a healthy diet with regular exercise to achieve and maintain a healthy weight.
- Set Realistic Goals: Don't aim for drastic weight loss. Gradual and sustainable changes are more effective in the long run.
- Track Your Progress: Use a food journal or fitness tracker to monitor your progress and stay motivated.
- Celebrate Small Wins: Acknowledge and celebrate your accomplishments along the way.
4. Monitor Your Blood Sugar Regularly
Monitoring your blood sugar levels can help you understand how different foods and activities affect your body. Talk to your doctor about the best way to monitor your blood sugar.
- Use a Home Glucose Meter: A home glucose meter allows you to check your blood sugar levels at home.
- Keep a Record of Your Readings: Record your blood sugar readings in a log along with information about your meals, activities, and medications.
- Share Your Readings with Your Doctor: Discuss your blood sugar readings with your doctor to help them adjust your treatment plan as needed.
5. Manage Stress
Stress can have a significant impact on blood sugar levels. When you're stressed, your body releases hormones that can raise blood sugar. Find healthy ways to manage stress, such as:
- Meditation or Mindfulness: Practicing meditation or mindfulness can help calm your mind and reduce stress.
- Yoga or Tai Chi: These practices combine physical activity with mindfulness and can help lower stress levels.
- Spending Time in Nature: Spending time outdoors has been shown to reduce stress and improve mood.
- Engaging in Hobbies: Make time for activities you enjoy, such as reading, gardening, or listening to music.
6. Get Enough Sleep
Sleep deprivation can also affect blood sugar levels. Aim for 7-8 hours of quality sleep each night.
Related reading: A1C Vs Fasting Glucose Which Test Matters More For Your Health
- Establish a Regular Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends.
- Create a Relaxing Bedtime Routine: Wind down before bed with a relaxing activity, such as taking a warm bath or reading a book.
- Optimize Your Sleep Environment: Make sure your bedroom is dark, quiet, and cool.
7. Consider Metformin (If Recommended by Your Doctor)
In some cases, lifestyle changes alone may not be enough to control blood sugar levels. Your doctor may recommend taking metformin, a medication that helps lower blood sugar.
Related reading: Easy Blood Sugar Friendly Meals You Can Make This Week
- Discuss Metformin with Your Doctor: Talk to your doctor about the potential benefits and risks of taking metformin.
- Follow Your Doctor's Instructions: Take metformin exactly as prescribed by your doctor.
- Continue with Lifestyle Changes: Even if you're taking metformin, it's still important to continue with healthy lifestyle changes.
Tracking Your Progress
It's essential to monitor your progress as you implement these steps. Keeping track allows you to see what's working and what needs adjustment.
| Metric | How to Track | Target |
|---|---|---|
| Blood Sugar Levels (Fasting) | Home glucose meter, lab tests | Below 100 mg/dL |
| A1C | Lab tests every 3-6 months | Below 5.7% |
| Weight | Regularly weigh yourself | 5-10% weight loss (if overweight) |
| Physical Activity | Fitness tracker or journal | At least 150 minutes per week |
The Importance of Professional Guidance
While these steps are valuable, remember that this information is not a substitute for professional medical advice. Consult with your doctor or a registered dietitian for personalized recommendations and guidance. They can help you create a tailored plan based on your individual needs and health status. A healthcare professional can also monitor your progress and adjust your treatment plan as necessary.
Taking Action Today
Being in the prediabetes range is a wake-up call, but it's also an opportunity to take control of your health. By implementing these seven steps, you can lower your blood sugar levels, reduce your risk of developing type 2 diabetes, and improve your overall well-being. Start making small, sustainable changes today, and work closely with your healthcare team to stay on track. Don't wait – your health is worth the effort!