Did you know that you can prevent or reverse prediabetes?
Think of prediabetes as an early warning sign. If you have prediabetes, that means it’s time to take action! Prediabetes means a person has higher than normal blood sugar levels, but not high enough to be diagnosed as type 2 diabetes.
Prediabetes is a serious condition because it can lead to developing type 2 diabetes and increases the risk for other health problems like heart disease and stroke. Find out what you can do today to prevent or reverse prediabetes.
Step 1: Take the risk test to find out if you may have prediabetes
First, it’s important to know where you stand. 1 in 3 American adults (96 million) have prediabetes but more than 80% of them don’t know they have it.
The reason for this is that prediabetes often doesn’t have any symptoms, so it often goes unnoticed. One of the most important things you can do for your health is to take this easy and free 1-minute prediabetes risk test.
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If you discover that you likely have prediabetes, don’t panic! There are plenty of steps you can take to reverse prediabetes now. Talk to your doctor to confirm your results and make a plan.
For additional support, the National Diabetes Prevention Program (National DPP) provides a lifestyle change program. You’ll get a full year of support and learn how to eat healthy, add physical activity to your routine, manage stress, stay motivated, and solve problems that can get in the way of your goals. Some insurance plans cover this program, and some programs are free to participate.
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Step 2: Add extra vegetables or fruits
It’s no secret that eating a balanced diet is a big part of a healthy lifestyle. Veggies and fruits add vitamins, minerals and fiber to your meals, and they’re low in calories and fat. Canned options usually have added salt or sugar, but fresh or frozen fruits and veggies are both great additions to your eating habits.
Food is personal, and it can be overwhelming to think about too many changes to your food habits at once, so start with just something you could do today.
Many people find it helpful to focus on what they’re adding into their diet, not what they’re taking away. How could you add an extra vegetable or fruit to a meal or snack you plan on eating today?
Step 3: Go for a walk
Being physically active is another key ingredient to a healthy lifestyle. Many people think they have to have a big fancy workout plan in order to add physical activity into their life, but that’s not true!
The key is to move your body however you can. Even just taking a short walk (think 10-15 minutes) can make a big difference. Don’t overthink it and do what you can, even if that means walking around the block.
If walking isn’t an option for you, there are plenty of other things you can consider to add some movement into your day. Try chair or floor exercises, stretching, yoga, or a short online class. If 10 minutes is all you have time for, make the most of it!
Take action today
It might sound like a tall order to prevent or reverse prediabetes, but the truth is, it’s all about small daily actions. The good news is that small healthy habits tend to build momentum, so be patient and start with one step at a time. Just remember that prediabetes won’t wait, so neither should you.
