Prediabetes affects almost 96 million Americans. The thin line between prediabetes and diabetes is your blood sugar levels. When they present abnormalities, it is normal to become unsettled; however, you can make small lifestyle changes to help prevent an increase and maintain optimal health. At South Plains Rural Health, we define 5 daily habits you can add to your routine to prevent diabetes. The following are based on our experience lending primary care in Lamesa, Texas.
1. Add Whole-Grain and Balanced Food To Your Diet
Refined carbohydrates are your worst enemy when treating prediabetes. A nutritious and balanced diet is key to controlling your glucose levels. Whole grain and high-fiber foods like oatmeal, legumes, and whole wheat bread are an excellent source of energy without adding a high amount of sugar.
Improve your eating habits by adding vegetables to your meals and pairing them with lean proteins (chicken, fish, tofu). You may notice a difference from the first week of implementing those changes; however, you may feel a craving to eat some sugar. Your best choices are low-glycemic index fruits, such as pears, apples, and strawberries.
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2. Include at Least 30 Minutes of Daily Activity in Your Routine
Regular physical activity can optimize your insulin response and the way your body uses glucose. By exercise, we don’t refer to an intense gym routine; walking, dancing, or riding a bike is more than enough to handle prediabetes.
💡 Advice: find a sport or activity that you like and fits your daily schedule to make the adaptation easier for your body and enjoy the process.
3. Get Enough Quality Sleep
Having poor sleep quality can disrupt the balance of hormones that regulate appetite and insulin. Aim for a healthy rest of 7 to 9 hours every night. Transform your room into a dark and peaceful place to relax your body efficiently. Also, avoiding the use of screens before bedtime can help your body produce melatonin, but, if you need to use them, turn off the blue light from your devices 2 hours before bedtime.
In our experience with primary care in Lamesa, Texas, establishing a sleep schedule helps reduce your body’s stress by regulating its internal clock.
4. Avoid Bad Habits
Smoking or drinking in excess can increase your body’s resistance to insulin, which is a determining factor in preventing prediabetes. Both habits directly impact the way your body regulates glucose levels, while drinking itself causes drastic spikes and falls in your blood sugar levels. Consequently, those practices can increase the risk of cardiovascular diseases. Protecting your body’s metabolic process from those habits regularizes the normal function.
⚠️Did you know? People who smoke have a 30%-40% higher risk of having type 2 diabetes.
5. Get Medical Checks Often
Monitoring your health ensures you understand all changes, improvements, and deteriorations in your body. With the information obtained during wellness checkups, your doctor —and you—can make informed decisions. Schedule medical appointments regularly to check your glucose levels, blood pressure, etc. However, don’t forget to follow up and register your results in every consultation to track your progress with these habits in your routine.
Stop The Prediabetes Advance
Prediabetes is a warning sign, but you can stop it from converting into type 2 diabetes. This is where South Plains Rural Health enters. With our primary care in Lamesa, Texas, we support you in every step of your journey to a healthier lifestyle, accompanied by a professional staff and personalized plan to prevent diabetes. Schedule your consultation.
Make a meaningful difference in your daily life, how you move, and how you feel with every step with our personalized and affordable treatment. Reach out for your first consultation to reclaim your comfort right here.