More than one out of three adults in the United States has prediabetes, a precursor to diabetes. Prediabetes is a reversible condition; diabetes is a chronic disease that’s with you for life.
If you have prediabetes, now is your chance to take action to prevent long-term health problems and complications.
At Plainsboro-Princeton Medical Associates in Plainsboro Township, New Jersey, our skilled internal medicine physician, Dr. Aruna Chakrala, takes a patient-centered and proactive approach to care. When it comes to prediabetes, we do everything possible to help our patients improve their health to reduce the risk of their prediabetes becoming type 2 diabetes.
Here, we explain how you can prevent prediabetes from becoming diabetes.
Having prediabetes means your blood sugar levels are a little higher than typical but not high enough to have diabetes. Higher blood sugar levels mean your insulin isn’t working like it should. Your cells resist the actions of the insulin, preventing sugar from entering so it stays in the bloodstream.
The elevated blood sugar signals the pancreas that the body needs more insulin, increasing hormone production. Over time, the pancreas can’t keep up with demand, and production declines, perpetuating the elevated blood sugar to the point that it’s high enough for type 2 diabetes.
Though genetics may play a role in the development of prediabetes and type 2 diabetes, lifestyle is a significant player. Making a few changes to your lifestyle may help prevent your prediabetes from turning into diabetes.
You can make the following lifestyle changes to prevent your prediabetes from turning into diabetes:
Exercise helps burn up excess sugar, reducing blood glucose levels. Ideally, you should exercise five days a week for 30 minutes each day. But any activity is better than none. Find ways to add exercise into your day, such as having walking meetings, stretching when watching TV, or picking up an active DIY project like painting a room or restoring old furniture.
Food also affects blood sugar. A balanced meal includes healthy proteins, carbs, and fats like eggs and whole-grain toast; roasted chicken and veggies; and quinoa and black beans stuffed peppers. Include more whole foods and limit foods high in added fat and sugar (fast food, chips, and candy) to improve blood sugar and your health.
Sleep is an undervalued healthy lifestyle habit that can change your health. Not getting enough sleep increases hunger and food cravings, making it harder to make healthy food choices. Sleep is your body’s time for repairing and resetting. Aim for 7-9 hours of sleep each night for better health and wellness.
Adding activity, making better food choices, and getting enough sleep can help you lose weight. Weight loss is one of the main factors in preventing prediabetes from becoming diabetes. Even small decreases in weight — 5-7% — can make a big difference in your future health.
Diabetes is a critical disease that puts you at risk of developing other health problems like heart disease and kidney disease. Preventing your prediabetes from becoming diabetes protects your health, reducing your risk of more severe health problems.
Do you have concerns about diabetes or prediabetes? Don’t wait; schedule an appointment with Dr. Chakrala today. Call us at 609-799-5000 or request an appointment online.
