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
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Stay Hydrated
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Dehydration can cause blood sugar levels to rise. Drinking plenty of water throughout the day helps regulate blood sugar and supports overall health.
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Get Enough Sleep
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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.
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Limit Alcohol Intake
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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.
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Limit Processed Foods
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Processed foods often contain hidden sugars and unhealthy fats that can contribute to insulin resistance. Stick to whole, minimally processed foods.
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Lose Excess Weight
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Losing even 5-10% of body weight can significantly improve insulin sensitivity and lower the risk of progressing to type 2 diabetes.
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Monitor Blood Sugar Levels
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Keeping track of blood sugar levels helps you understand how different foods and activities affect your body, allowing you to make adjustments when needed.
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Avoid Sugary Drinks
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Sugary drinks, such as soda and fruit juices, cause rapid spikes in blood sugar. Replace them with water, herbal teas, or sugar-free alternatives.
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Include Lean Proteins
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Lean proteins like chicken, turkey, fish, and tofu help stabilize blood sugar levels by slowing down the digestion of carbohydrates.
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Choose Low-Glycemic Foods
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Low-glycemic foods like berries, legumes, and leafy greens are digested slowly, helping to maintain stable blood sugar levels.
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Reduce Carbohydrate Intake
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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.
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Avoid Skipping Meals
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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.
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Engage in Regular Physical Activity
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Exercise improves insulin sensitivity, allowing your body to use glucose more efficiently. Aim for at least 30 minutes of moderate activity most days.
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Manage Stress
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Chronic stress can increase blood sugar levels. Practice stress-reduction techniques such as deep breathing, meditation, or yoga to keep stress in check.
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Practice Portion Control
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Overeating, even healthy foods, can lead to elevated blood sugar. Pay attention to portion sizes and avoid second servings to prevent spikes.
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Increase Fiber Intake
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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.
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Eat More Plant-Based Foods
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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.
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Incorporate Healthy Fats
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Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, help slow the absorption of carbohydrates and prevent blood sugar spikes.
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Consider Intermittent Fasting (with guidance)
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Some people find that intermittent fasting helps improve insulin sensitivity. Consult with a healthcare provider before trying this approach.
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Eat Balanced Meals
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Include a mix of protein, healthy fats, and fiber-rich carbs at each meal to keep blood sugar levels balanced and prevent spikes.