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What are the best lifestlye habits for managing prediabetes?

Managing prediabetes effectively requires a combination of healthy lifestyle habits. Regular physical activity, such as brisk walking or resistance training, improves insulin sensitivity. Maintaining a balanced diet rich in whole grains, vegetables, lean proteins, and healthy fats supports healthy blood sugar levels. Monitoring portion sizes and carb intake is crucial. Adequate sleep, stress management, and staying hydrated are also important for metabolic health. Regular checkups and blood sugar monitoring can help track progress and prevent the progression to type 2 diabetes.

More from NIH: Diabetes

See what lists are trending: Trending Lists

1
Stay Hydrated
74
15
Total Votes: 89

Dehydration can cause blood sugar levels to rise. Drinking plenty of water throughout the day helps regulate blood sugar and supports overall health.


2
Get Enough Sleep
76
17
Total Votes: 93

Poor sleep can lead to insulin resistance and higher blood sugar levels. Aim for 7-9 hours of quality sleep each night to support healthy blood sugar control.


3
Limit Alcohol Intake
83
39
Total Votes: 122

Excess alcohol can cause blood sugar fluctuations and may interfere with insulin sensitivity. If you drink, do so in moderation and choose low-sugar options.


4
Limit Processed Foods
58
17
Total Votes: 75

Processed foods often contain hidden sugars and unhealthy fats that can contribute to insulin resistance. Stick to whole, minimally processed foods.


5
Lose Excess Weight
58
21
Total Votes: 79

Losing even 5-10% of body weight can significantly improve insulin sensitivity and lower the risk of progressing to type 2 diabetes.


6
Monitor Blood Sugar Levels
43
8
Total Votes: 51

Keeping track of blood sugar levels helps you understand how different foods and activities affect your body, allowing you to make adjustments when needed.


7
Avoid Sugary Drinks
62
28
Total Votes: 90

Sugary drinks, such as soda and fruit juices, cause rapid spikes in blood sugar. Replace them with water, herbal teas, or sugar-free alternatives.


8
Include Lean Proteins
62
30
Total Votes: 92

Lean proteins like chicken, turkey, fish, and tofu help stabilize blood sugar levels by slowing down the digestion of carbohydrates.


9
Reduce Carbohydrate Intake
53
23
Total Votes: 76

Managing carbohydrate intake helps prevent blood sugar spikes. Focus on eating complex carbs like whole grains, vegetables, and legumes to keep blood sugar levels stable.


10
Choose Low-Glycemic Foods
60
30
Total Votes: 90

Low-glycemic foods like berries, legumes, and leafy greens are digested slowly, helping to maintain stable blood sugar levels.


11
Avoid Skipping Meals
44
18
Total Votes: 62

Skipping meals can cause blood sugar fluctuations and lead to overeating later in the day. Eat small, balanced meals regularly to keep blood sugar stable.


12
Engage in Regular Physical Activity
43
20
Total Votes: 63

Exercise improves insulin sensitivity, allowing your body to use glucose more efficiently. Aim for at least 30 minutes of moderate activity most days.


13
Manage Stress
42
21
Total Votes: 63

Chronic stress can increase blood sugar levels. Practice stress-reduction techniques such as deep breathing, meditation, or yoga to keep stress in check.


14
Practice Portion Control
31
13
Total Votes: 44

Overeating, even healthy foods, can lead to elevated blood sugar. Pay attention to portion sizes and avoid second servings to prevent spikes.


15
Increase Fiber Intake
33
17
Total Votes: 50

Foods rich in fiber, such as fruits, vegetables, and whole grains, slow down digestion and the absorption of sugar, preventing rapid increases in blood sugar levels.


16
Eat More Plant-Based Foods
26
13
Total Votes: 39

A diet rich in plant-based foods such as vegetables, legumes, and whole grains can improve blood sugar control and reduce the risk of diabetes.


17
Incorporate Healthy Fats
23
11
Total Votes: 34

Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, help slow the absorption of carbohydrates and prevent blood sugar spikes.


18
Consider Intermittent Fasting (with guidance)
16
6
Total Votes: 22

Some people find that intermittent fasting helps improve insulin sensitivity. Consult with a healthcare provider before trying this approach.


19
Eat Balanced Meals
14
6
Total Votes: 20

Include a mix of protein, healthy fats, and fiber-rich carbs at each meal to keep blood sugar levels balanced and prevent spikes.

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