Doctors will often determine that people with blood sugar levels that test higher than normal, but not high enough for a diagnosis of diabetes, have a condition called prediabetes. Estimates show that around 57 million people have prediabetes, says the U.S. Department of Human Services. Of these, many will ultimately have a diagnosis of diabetes. Diabetes damages many parts of the body, including organs and nerves, and increases a person's risk for heart disease, stroke and many other conditions. Being diagnosed with prediabetes presents an opportunity for a person to start making lifestyle changes that may help reverse the condition permanently by lowering blood sugar levels and improving overall health.
Step 1
Choose healthy foods. Eat lean meats and protein, and grill, broil, bake or roast. This will reduce fat intake, as well as calories. If cooking with oils, choose heart healthy oils such as olive oil or canola oil. Eat a variety of fruits and vegetables, and use whole grains, such as brown rice and whole-wheat spaghetti. These whole grains and other foods with a high fiber content will help steady blood glucose levels, explains the health education website of the Mayo Clinic. Avoid processed foods, especially those with high sugar content.
Step 2
Increase activity level. Start by going for a walk each day or working in the yard and gradually add more activities. Concentrated exercise and increased physical activity will help lower blood sugar levels.
Step 3
Lose excess weight. A healthy weight helps the body balance blood sugar levels. As well, if a person is overweight, he has an increased risk for prediabetes and diabetes. Losing small amounts of weight could significantly reduce this risk. In fact, losing between 5 and 7 percent of body weight could cut the risk in half, says the American Heart Association.
Tips and Warnings
- Make other health-promoting lifestyle changes, such as reducing alcohol intake and quitting smoking. These habits increase the risk for developing diabetes.
- Contact a doctor immediately with any symptoms that could indicate problems with blood sugars. These symptoms include excessive thirst, weakness, vision changes, slow-healing wounds or other unusual body changes.
