6. Lose Excess Weight
What’s great about exercise is that along with improving your mental health, it also helps you lose some excess weight. However, it’s not necessary to have a total body transformation to reverse prediabetes. Losing just 5 to 10% of body fat can improve your blood sugar level.
Insulin resistance increases when you have more body fat. So it’s crucial to eat healthily and incorporate exercise into your life. If you need someone to help you through this process, hiring a personal trainer and dietitian might be helpful.
5. Stop Smoking
You probably already know that smoking increases the risk of lung cancer, but did you know it also can cause insulin resistance, prediabetes and type 2 diabetes? Yep! And unfortunately, quitting is not going to happen overnight.
Make sure you get the help you need. Your doctor can help you find smoking cessation programs or prescribe you medications that curb cigarette cravings. Using nicotine patches or nicotine gum is also helpful in easing off the smoke.
4. Avoid Carbs
Certain carbohydrates are great for providing energy, but some should be avoided when trying to reverse prediabetes. Bread, pizza dough, pasta and pastries taste delicious, but are highly processed and should be the first to go from your diet. You should also avoid simple carbs because they digest quickly and spike your blood sugar. This includes candy, yogurt, honey and juices.
Instead, you should eat unprocessed carbs like vegetables, whole grains and beans. These carbs are filling and rich in fiber which helps aid in digestion. They also prevent blood sugar spikes since they take longer to break down and absorb into your body at a slower rate.Related: Avoiding This Artificial Sweetener May Prevent Diabetes