Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough to be considered diabetes. It is a warning sign for developing type 2 diabetes, heart disease, and stroke. About 84 million Americans aged 18 years or older have prediabetes, according to the Centers for Disease Control and Prevention (CDC). The good news is that you can reduce your blood sugar levels and lower your risk of developing type 2 diabetes by making healthy lifestyle changes.
In this article, we will discuss nine proven ways to reduce blood sugar levels for prediabetics.
1. Follow a healthy diet
Eating a balanced diet rich in vegetables, fruits, whole grains, lean protein, and healthy fats can help improve insulin sensitivity and lower blood sugar levels.
2. Exercise regularly
Physical activity helps move glucose from the bloodstream into your cells to be used as energy. Aim for at least 150 minutes of moderate-intensity exercise per week.
3. Lose weight
Losing just 5-10% of your body weight can significantly improve insulin sensitivity and lower blood sugar levels.
4. Avoid sugary drinks
Sugary drinks like soda, juice, sports drinks are high in calories and added sugars that can contribute to weight gain and increase blood sugar levels.
5. Limit processed foods
Processed foods are often high in refined carbohydrates, added sugars, salt and low in fiber which can raise blood sugar levels.
6. Drink water
Staying hydrated with water instead of sugary beverages can help you maintain healthy blood sugar levels.
7. Get enough sleep
Lack of sleep has been linked to insulin resistance which can increase blood sugar levels.
8. Avoid smoking
Smoking can increase insulin resistance which may lead to higher blood sugar levels over time.
9. Manage stress
Chronic stress may contribute to high blood sugar levels by triggering the release of stress hormones like cortisol.
Prediabetes is a warning sign for developing type 2 diabetes, heart disease, and stroke. You can reduce your blood sugar levels and lower your risk of developing type 2 diabetes by making healthy lifestyle changes. Following a healthy diet, regular exercise, losing weight, limiting sugary drinks and processed foods, staying hydrated with water, getting enough sleep, avoiding smoking and managing stress are nine proven ways to reduce blood sugar levels for prediabetics. By following these tips you can prevent or delay the onset of diabetes and improve your overall health.
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