WHEN your doctor diagnoses you as having prediabetes, it does not mean you will definitely end up developing type 2 diabetes.

Prediabetes means your blood sugar level is higher than normal, but it is not high enough to meet the threshold and definition of type 2 diabetes.

Even though you may not have any clear symptoms as a prediabetic person, you should view this condition as a wake-up call.

It's very likely you will end up with type 2 diabetes in the years to come if you continue with your current lifestyle.

In fact, making some changes to your health habits and lifestyle can help reverse prediabetes and prevent the onset of type 2 diabetes. Here's what you can do.

DO IT FOR YOURSELF

Start by clearing your mind of crippling doubts that will hinder you from taking action.

Making lifestyle changes can seem overwhelming, but I want you to have a purposeful reason for making these changes, specifically for yourself.

Basically, put a value to yourself and why your health is of utmost importance. When you believe in this, you will realise that you are doing it for yourself, and not just because your doctor or family members have nagged you.

Let me reassure you that your health is priceless.

LEARN MORE

Read up about prediabetes from credible health websites or books. Being knowledgeable about the things that you can and can't change is empowering.

We can't change our genes, but we can certainly work on improving the contributing risk factors for prediabetes.

The more knowledge you have, the better you will be at finding small changes that you can adopt and sustain.

CHANGE YOUR DIET

Food can be a source of confusion and temptation, making it hard to begin eating healthier. Your food choices and intake have a direct impact on your blood sugar level and weight.

If you overeat, you will inevitably gain weight. Too many high carbohydrate meals and high sugar foods will cause your blood sugar level to rise.

Go back to basic and simplify your meals. Complicated diets with all kinds of rules can be hard to follow in the long run. The SukuSukuSeparuh healthy plate concept recommended by the Health Ministry is an easy way to make sense of food choices and portions.

This understanding of moderation, balance and variety is a good foundation
for building a lifelong habit of eating that will help even beyond reversing prediabetes.

Shift to healthy eating to address prediabetes. Picture: Created by timolina — www.freepik.com
Shift to healthy eating to address prediabetes. Picture: Created by timolina — www.freepik.com

BREAKING BAD EATING HABITS

Many of our habits cause us to consume excessive calories without even realising it.

Top on the list are snacking while watching TV, eating while working from home, drinking sweetened drinks instead of water, and hanging out with friends over food and drinks.

On of my clients was surprised at how much less he ate when he broke these habits. Now, instead of snacking while watching TV, he sips on a soothing pot of green tea; takes breaks from working to eat his meals at the dining table and enjoys going for walks.

DROP SOME WEIGHT

Your doctor may urge you to lose weight, as being overweight is one of the risk factors in the progression to type 2 diabetes. But this is not the time to be hasty in thinking that you must lose a huge amount of weight quickly.

This is a common mistake made by many prediabetic people. They end up taking weight loss supplements that may be harmful.

Studies show that even a five to 10 per cent weight loss may help reverse your prediabetes risk. Putting your weight loss goals into small, achievable targets will motivate you better.

Take steps to lose weight properly. Picture: Created by rawpixel.com — www.freepik.com
Take steps to lose weight properly. Picture: Created by rawpixel.com — www.freepik.com

EMBRACE AN ACTIVE LIFE

Exercise has countless benefits, from strengthening your heart and helping you burn off extra calories to losing weight.

For prediabetic people, regular exercise complements healthy eating habits to improve your high blood sugar level.

Start going for simple walks and work up the duration as your body gets stronger. Once being active isn't awkward for you, your own motivation will inspire you to try new things.

A client discovered her love for running after she progressed from walking. She now tells me that running is her "me-time" and she feels great about herself after she's done.

Another client has found an online workout group she enjoys. She likes the support and camaraderie she gets from group workouts. Whatever it is, do activities you enjoy so that you will keep them up.

Getting and staying active is the best way to overcome the condition. Picture: Created by master1305 — www.freepik.com
Getting and staying active is the best way to overcome the condition. Picture: Created by master1305 — www.freepik.com

*The writer is a consultant dietitian.


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