What Is Prediabetes?
It\u2019s when your blood sugar is higher than normal, but not high enough to be called diabetes. You won\u2019t necessarily notice any symptoms — you can have it and not know it. A simple blood test can tell you if you do. You\u2019re at risk if you\u2019re overweight, over 45, and you don\u2019t exercise. It makes you more likely to have type 2 diabetes and heart disease, but you can take steps to change that.
Lose Weight
It doesn\u2019t have to be a lot. If you lose just 7% of your body weight, it can make a huge difference (that\u2019s only 14 pounds for a 200-pound person). The first step is to eat healthier food with fewer calories. Start by keeping track of your weight, eating habits, and physical activities.
Eat Healthy
A good rule of thumb is to fill half your plate with non-starchy vegetables (asparagus, Brussels sprouts, and carrots, among many others). One quarter should have starchy foods (like potatoes, corn, or peas). The remaining quarter should be protein — chicken, fish, or beans are best. Be extra careful with carbs like baked goods or pasta — they can raise your blood sugar.
Exercise
You\u2019ll lose weight faster and feel better if you get out and burn more calories. You don\u2019t need to train for a marathon: A brisk 30-minute walk five times a week should do the trick. A workout buddy can sometimes help you stick to a routine, so call a friend or join a gym and make some new ones. Aerobic exercise (walking, swimming, dancing) and strength training (weight lifting, pushups, pull-ups) are both good. A little of both is best.
Get Your ZZZs
The right amount of shut-eye helps keep your blood sugar at healthy levels. If you can\u2019t stay asleep, wake up too early, or get less than 5 hours a night, you\u2019re more likely to get diabetes. About 7 or 8 hours a night is ideal. For better sleep, don\u2019t have alcohol or caffeine late in the day, keep regular sleep hours, and stick to a calm, quiet bedtime routine.
Don\u2019t Smoke
If you smoke, now\u2019s the time to quit. Smokers are 30% to 40% more likely to get type 2 diabetes than nonsmokers. And if you get diabetes and still smoke, your symptoms may be worse and your blood sugar may be harder to control.
Medication
Certain drugs can help with blood sugar levels and obesity, as well as high cholesterol and high blood pressure. And you\u2019re more likely to have those if you have prediabetes. If you do, take your medication as prescribed — it can improve your health and help you live longer.
Get Support
When you have people to share your good days and bad days with, it can make a big difference. Peer support groups can be a place to learn from others and get and give encouragement and understanding. Your doctor can help you find one that works for you.
Medically Reviewed by Jennifer Robinson, MD<\/p>\n","protected":false},"excerpt":{"rendered":"
What Is Prediabetes?It\u2019s when your blood sugar is higher than normal, but not high enough to be called diabetes. You won\u2019t necessarily notice any symptoms — you can have it and not know it. A simple blood test can tell you if you do. You\u2019re at risk if you\u2019re overweight, over 45, and you don\u2019t […]<\/p>\n","protected":false},"author":4,"featured_media":320517,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[688],"tags":[],"class_list":["post-320478","post","type-post","status-publish","format-standard","has-post-thumbnail","category-infotainment"],"_links":{"self":[{"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/posts\/320478","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/comments?post=320478"}],"version-history":[{"count":0,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/posts\/320478\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/media\/320517"}],"wp:attachment":[{"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/media?parent=320478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/categories?post=320478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/tags?post=320478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}