According to the American Heart Association, nearly 60 million Americans older than 20 currently suffer from pre-diabetes. The condition occurs when blood sugar levels are elevated but not high enough to diagnose adult-onset diabetes mellitus. Pre-diabetes does not have any symptoms. Still, identifying key risk factors such as family history, obesity, race or ethnic background is key to getting periodic testing for diabetes, suggests the heart association. Pre-diabetes does not mean diabetes will occur. With a variety of lifestyle changes, a diagnosis of diabetes is preventable.
Step 1
Reduce your body weight, which lowers your risk of developing type 2 diabetes by half. The American Heart Association recommends an overweight person should lose 5 percent to 7 percent of his body weight. The association adds the more weight a person loses, the less likely she will develop diabetes.
Step 2
Increase daily physical activity. Strive for 30 minutes of moderate exercise a day, five days a week. Join a mall walking group, local racquetball club or even plan outdoor activities such as gardening or washing your car. Wear a pedometer to track daily steps taken, or simply write down activities in an exercise journal to track your progress, suggests the American Diabetes Association.
Step 3
Add fresh fruits and vegetables to your daily diet. Choose a colorful produce palette for greater variety and to keep meals interesting. The American Diabetes Association suggests eating whole grains such as brown rice or whole-wheat pasta instead of processed foods. Avoid eating snacks high in calories and fat such as cookies, ice cream and other sweet treats. Remember to watch portion sizes, as eating too much of healthful foods also might increase weight.
Step 4
Take medication to help lower blood sugar levels, such as metformin or acarbose if your pre-diabetes continues to worsen. According to MayoClinic.com, these medications are often prescribed to high-risk patients suffering from heart disease, fatty liver disease or polycystic ovary syndrome. Your doctor might prescribe other medications used to control high blood pressure or cholesterol levels.
Tips and Warnings
- If you have lived a very sedentary lifestyle, discuss starting an exercise program with your doctor. Always drink plenty of water when exercising to prevent dehydration. Avoid soda, sweet tea or sugar-rich juices. Opt for sugar-free or diet beverages.
Things You'll Need
- Pedometer
- Exercise journal
- Fresh fruits and vegetables
- Whole-grain foods
- Medications
