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Managing High Blood Sugar: 5 Lifestyle Changes for Pre-Diabetes to Stay Healthy | health news


Management of pre-diabetes: For many people in India, especially the elderly, diabetes is a lifestyle condition that they live with on a daily basis. However, diabetes is also becoming more common in younger age groups, raising public health concerns. After China, India is the country with the second-highest prevalence of diabetes, with an estimated 77 million people – or about 11 in every Indian – suffering from the disease.

Pre-diabetes is a condition or stage that precedes diabetes, where blood sugar levels in the body are elevated but not yet high enough to be classified as type 2 diabetes. The National Urban Diabetes Survey estimates that our country has an early 14 percent prevalence of pre-diabetes, commonly known as borderline diabetes. Due to the absence or minimal visibility of symptoms, many people in their 30s and 40s may be pre-diabetic without realizing it. If diabetes runs in your family, you are at risk of developing it yourself. Yet, with dietary and lifestyle changes, pre-diabetes can still be somewhat reversed and treated.

Here are some precautions and tips for staying healthy as a pre-diabetic:

Move about more

Sitting is the new smoking. A sedentary lifestyle is known to increase the risk of type 2 diabetes. Regular exercise and workouts approved by a trainer or doctor can help manage pre-diabetes by lowering blood glucose levels. Additionally, being active can improve insulin sensitivity throughout the body. It can also help you manage your weight, which is important to avoid slipping into diabetes. Try brisk walks, jogs and runs and gradually move to more aerobic exercises such as dancing and biking/cycling.

Also Read: High Blood Sugar Control: 5 Foods To Avoid If You’re Pre-Diabetic – Check List

Weight management

Did you know that being overweight, or having a body mass index greater than 25, can increase your risk of developing type 2 diabetes? If you’ve been diagnosed with pre-diabetes, gradually losing 5-10 percent of your body weight can significantly improve your chances of delaying or reversing the onset of diabetes. Ask a trainer to focus on your midsection for belly fat, as a large waist circumference increases a person’s risk of diabetes.

Keep stress at bay

Stress can make you sick, but it can also make you pre-diabetic or at least make your condition worse. An imbalance of the stress hormones cortisol and adrenaline — known to trigger the fight-or-flight response — can cause blood glucose levels to rise and stay high. Make time for adequate rejuvenation in your schedule and make sure not to push yourself to work like a machine. Laugh and spend time with friends and family. Schedule time for walking, gardening, or other hobbies that help you decompress.

Look at what’s on your plate

Consider the composition of your food. Is there an adequate balance between proteins, carbohydrates, fats and essential vitamins and minerals? For a healthy portion, pre-diabetics should fill half of their plate with non-starchy vegetables and greens and the rest with healthy carbohydrates, whole grains and lean proteins. The fiber reserves will ensure satiety without spiking blood sugar. Snack on nuts and fruit, even if they seem sugary. One must remember that they have natural sugar.

Avoid drinking your sugar

Added sugars should be avoided at all costs to avoid the development of diabetes. Sugary drinks can raise blood sugar levels and provide little nutritional variety, such as protein. This includes energy drinks, soft drinks and any syrups or liquid sweeteners. Research suggests that replacing one serving of a sugary drink with low-calorie alternatives such as water, coffee or tea lowers the risk of diabetes by 2-10 percent.

(Dr. Vivek Srivastava, Senior Vice President, Zeon Lifesciences)