There’s no question about it: learning you have prediabetes is frightening. It’s a serious condition, after all, and it means you’re more likely to develop type 2 diabetes, heart disease and stroke, according to MedlinePlus.
But it’s important to know you’re not alone. In the United States, one in three adults has prediabetes, and many don’t even realize it. For those who do, a diagnosis can serve as a wake-up call to take charge of their health. With small but significant changes to your diet and lifestyle, you may be able to reverse prediabetes.
Whether you’re adapting to a prediabetes diagnosis or trying to prevent it, here are six steps you can take that may help improve your overall health.
- Learn what the “Diabetes Plate” looks like—and adopt that approach at mealtime. It can be tricky to remember how many servings of fruits, vegetables and proteins you’re supposed to have each day. Thankfully, the American Diabetes Association makes recommendations that anyone can remember: all they have to do is visualize the shape of a plate. That plate should look like this: half should contain non-starchy vegetables (like broccoli, cauliflower, carrots and cabbage), one-quarter should contain lean proteins (like chicken, turkey, eggs, seafood, lean beef, lean pork or plant-based proteins) and one-quarter should hold carbohydrates (like brown rice, quinoa or starchy vegetables like acorn squash or potatoes). You can learn more about the Diabetes Plate and get more ideas for filling it here.
- In partnership with your doctor, set a weight-loss goal. Your primary care provider can work with you to determine a realistic weight goal and action plan. For some people, losing weight lowers the risk for diabetes: research has shown that when individuals reduce their body weight by about 7%, they reduce their risk for developing type 2 diabetes by about 58%. That’s a significant payoff!
- Boost your activity levels. Exercise is helpful in managing your blood sugar. According to Harvard Medical School, regular physical activity can help lower your blood glucose levels and improve your body’s sensitivity to insulin (that’s a good thing, because it helps regulate blood sugar). Whether you prefer cycling, running, swimming, dancing, walking, weight training or pickleball, aim for 150 minutes of exercise a week. That’s just 30 minutes five days a week, or 50 minutes three days a week. You can do it!
- Quit smoking (or don’t start). Smoking disrupts the way your cells function, which can lead to insulin resistance and high blood sugar. In fact, people who smoke are more likely to be diagnosed with type 2 diabetes than those who don’t smoke, according to the Cleveland Clinic, and the more you smoke, the higher your risk is. If you need help quitting smoking, talk to your doctor or reach out to an organization such as the American Lung Association, which can offer support.
- Invite your family to join in your efforts. Diabetes often impacts the entire family. So when you make changes in your own lifestyle, invite your partner, your kids and other family members to join you. You can cheer one another along as you ingrain good habits that can last a lifetime.
- Schedule routine visits with your doctor. Your doctor plays an important role in advising you on what steps to take to prevent diabetes or reverse prediabetes. During routine office visits, they can track your health, suggest screening tools, direct you to educational resources and offer personalized advice that can support you and your family as you make strides to improve your health.
