Did your doctor tell you that you were close to developing diabetes, that is, you have a condition called 'prediabetes'? Did you suddenly feel scared when you heard that? Or did you calmly think, "Oh, I'm not diabetic yet, let's see later"? Actually, neither of these things should happen. This is something we should think about seriously, but it is not something to be afraid of and panic about. Because, this is the best time for you to turn everything around and get healthy.
Our main goal should be to get your blood sugar levels out of this 'pre-diabetic' range and into a normal range. This can be made a big difference by the things you do every day. In fact, sometimes making lifestyle changes is more powerful than taking medication.
So, let's start with these three simple steps.
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1. Losing unnecessary weight is a must.
If your body weight is above normal, losing weight is the main key to overcoming this risk.
Research has shown that losing just 5% to 10% of your body weight can make a big difference. Even a small amount of weight loss can help bring your blood sugar levels back to normal and prevent or at least delay the onset of diabetes. Imagine if you weighed 80 kg, losing just 4 to 8 kg could make a big difference.
To reach this goal, keep these things in mind:
- Control your eating: When sharing a plate of rice, share with some control.
- Reduce calories: Reduce foods high in fat, especially saturated fat, sugar, and carbohydrates as much as possible.
- Eat good things: Include plenty of fruits, vegetables, lean protein like fish, chicken, and whole grains in your diet.
Simply put, try to fill half of your plate with vegetables and fruits.
2. Make exercise a habit.
Just sitting still is not good at all. Living an active life is essential. Think about it, try to do an aerobic activity that gets your heart rate up, such as brisk walking, cycling, or swimming, for at least 30 minutes a day, 5 days a week. That's 150 minutes a week.
In addition, do strength-training exercises, such as lifting weights or using resistance bands, at least twice a week.
Why is exercise so important?
Exercises like this will strengthen your muscles. Then:
- Helps control blood sugar.
- The body's response to the hormone insulin improves.
- Your body burns calories even when you're just standing still.
3. If you smoke, stop now.
There is a very strong link between smoking and diabetes. Smokers are 30% to 40% more likely to develop type 2 diabetes than non-smokers.
Not only that, if a person with diabetes continues to smoke, the risk of serious complications like heart disease and blindness is also much higher. Therefore, the sooner you quit smoking, the better for you.
| The main things to do | Practical advice |
|---|---|
| Losing weight | Lose 5%-10% of your total weight. Control the size of your plate. Reduce oil, sugar, and flour foods and increase vegetables, fruits, lean meat, and fish. |
| Exercising | Walk briskly, cycle or swim for 30 minutes a day, 5 days a week. Do exercises such as weight lifting twice a week. |
| Smoking cessation | It greatly reduces the risk of diabetes and its complications. It is best to stop immediately. |
When is medication needed?
While lifestyle changes can have amazing results, some people also need to take medication for this 'pre-diabetes' condition.
Your doctor may prescribe a medication called metformin , especially if you have other risk factors, such as:
- If your good cholesterol (HDL cholesterol) level is low
- If you have high levels of triglycerides, a type of fat in your blood
- If your parents or a sibling have diabetes
- If you are very overweight
Remember, if you are taking metformin, you should definitely follow up with your doctor for further advice . Also, you should continue to maintain the healthy lifestyle we talked about. Medication is only a help, it alone does not cure everything.
Take action now. If you need help, don't be afraid to ask for additional help from your doctor, a nutritionist, or a qualified personal trainer.
💡 Take-Home Message
- Prediabetes is a warning sign before diabetes develops. Don't panic, this is the best time to take action.
- Losing as little as 5% to 10% of your body weight can make a big difference.
- Exercise for at least 150 minutes a week. Even something as simple as a brisk walk can be very beneficial.
- If you are a smoker, quitting is the biggest help you can give yourself.
- Always talk to your doctor about your plan, especially about medication.
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