Prediabetes often develops due to a combination of genetic factors and lifestyle choices, says Kanikka Malhotra, a nutritionist and diabetes educator in India.
Following a disease management plan can help reduce the risk of related conditions such as heart disease. Focusing on diet, exercise, weight management and regular monitoring helps ensure a comprehensive approach to health.
Here is a detailed plan based on the advice of nutritionist Kanikka Malhotra and Dr. Kapoor - Head of Endocrinology at Kokilaben Dhirubhai Ambani Hospital, Mumbai (India):
Change your diet
People diagnosed with diabetes should immediately switch to a nutritious diet that focuses on whole, unprocessed foods.
You need to supplement: Fruits, vegetables, whole grains, lean proteins and healthy fats.
Things to avoid: Sugary snacks, sugary drinks, junk food and processed meals.
A balanced diet will help regulate blood sugar levels and reduce stress on the pancreas.
Get into the habit of exercising more.
Physical activity is important for improving insulin sensitivity and blood sugar control.
According to Dr. Kapoor, you should aim for 150-180 minutes of moderate exercise each week, such as brisk walking, swimming, or cycling.
Incorporate strength training to build muscle, which helps increase glucose uptake.
Focus on weight management
If you're overweight, aim to lose 5 to 7 percent of your body weight, says Dr. Kapoor. Losing weight can improve insulin sensitivity and lower fasting blood sugar levels.
Combine portion control with physical activity for better results.
Blood sugar monitoring
Malhotra recommends regularly monitoring your blood sugar levels. This will help you see how diet, exercise, and other changes affect your blood sugar.
Get enough sleep and manage stress
Both experts stress that poor sleep and high stress levels can make insulin resistance worse.
Therefore, you should try to get 7-8 hours of sleep every night. At the same time, you need to practice relaxation techniques such as meditation, deep breathing or yoga.
Accept and maintain a positive attitude
Accept your condition: Diabetes is a chronic disease, but it can be controlled if you follow your treatment plan. Maintaining a positive attitude can help you stick to your treatment plan and improve your quality of life.
By acting early, you not only prevent diabetes from progressing, but also improve your overall health.
