Consider pre-diabetes your wake-up call. This is your body’s way of telling you that you are at risk for developing Type II diabetes. The good news is that if you are pre-diabetic, you can take action to prevent the progression to Type II diabetes. Lifestyle changes can be incredibly effective in reversing prediabetes and improving your overall health.
How Can You Prevent Type II Diabetes?
If you’re pre-diabetic, here are some scientifically-backed strategies that can help reduce your risk of developing diabetes:
1. Losing Weight
Even modest weight loss can make a significant difference. Research shows that losing just 5-7% of your body weight can reduce the risk of developing Type II diabetes by up to 58%.
2. Eating Healthy
Focus on consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives. Avoid highly processed foods, which are high in empty calories, sugar, and unhealthy fats. A balanced diet that stabilizes blood sugar levels is key to preventing the onset of diabetes.
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3. Being More Active
Physical activity plays a crucial role in preventing diabetes. Aim for at least 150 minutes of moderate aerobic exercise per week, such as brisk walking, or 75 minutes of vigorous exercise like running or cycling. Regular exercise helps the body use insulin more effectively and maintains a healthy weight.
4. Getting Enough Sleep
According to the American Academy of Sleep Medicine, people who consistently sleep less than six hours a night are more likely to develop prediabetes or diabetes. Aim for 7-9 hours of quality sleep to maintain a healthy metabolism and hormone balance.
5. Stopping Smoking
Smoking can impair insulin effectiveness, leading to elevated blood sugar levels. Quitting smoking not only improves overall health but also reduces the risk of developing Type II diabetes.
6. Taking Medication
In some cases, medication may be recommended. For individuals at high risk of developing Type II diabetes, healthcare providers might prescribe metformin or other drugs to help control blood sugar levels and reduce the likelihood of the condition progressing.
Prevalence of Pre-Diabetes and Diabetes in the U.S.
The CDC estimates that 96 million American adults (38% of the adult population) are pre-diabetic, and many are unaware of their condition. Without intervention, these individuals are likely to develop Type II diabetes within 5-10 years. The burden of diabetes is higher in certain states and regions, particularly in the southeastern U.S., where rates of obesity and lower socioeconomic status are prevalent. Ethnic minorities, including Black, Hispanic, and Native American populations, also experience higher rates of both prediabetes and Type II diabetes due to a combination of genetic predisposition, access to healthcare, and lifestyle factors.
Take Action Now
Preventing Type II diabetes is possible with the right lifestyle changes. Whether it’s losing weight, eating better, exercising, or managing sleep and stress, these steps can go a long way in ensuring a healthy future. If you’re pre-diabetic, now is the time to take control and make the necessary changes to prevent diabetes from becoming a permanent part of your life.Follow our team on social media to stay informed about the Food as Medicine mission and commitment to diabetic care.
