If you have been diagnosed with prediabetes, it’s important to take control of your health and make positive changes to prevent the progression to type 2 diabetes. While there are many things you can do to manage prediabetes, there are also some things you should avoid. In this blog post, we will discuss what to steer clear of when dealing with prediabetes in order to help you make informed decisions about your health.
One of the first things to avoid when you have prediabetes is consuming sugary drinks. This includes soda, fruit juice, sweetened teas, and energy drinks. These beverages are loaded with sugar and can cause a rapid spike in blood sugar levels, which is something you want to avoid when managing prediabetes. Instead, opt for water, herbal teas, or sparkling water with a splash of lemon or lime for a refreshing and blood sugar-friendly alternative.
Another thing to avoid with prediabetes is processed foods that are high in refined carbohydrates and added sugars. These types of foods can quickly raise blood sugar levels and contribute to insulin resistance, making it harder for your body to regulate its blood sugar levels. Instead, focus on whole foods such as fruits, vegetables, lean proteins, and whole grains that are rich in fiber and essential nutrients that support healthy blood sugar management.
It’s also important to steer clear of sedentary behavior when dealing with prediabetes. Regular physical activity is key for managing blood sugar levels and improving insulin sensitivity. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Incorporating strength training exercises into your routine can also help improve muscle mass and metabolism, both of which play a role in blood sugar regulation.
Avoiding stress is another important factor when it comes to managing prediabetes. Chronic stress can lead to increased cortisol levels in the body, which can negatively impact blood sugar control and contribute to insulin resistance over time. Practice stress-reducing techniques such as deep breathing exercises, meditation, yoga, or spending time in nature to help keep your stress levels in check and support overall well-being.
Lastly, it’s crucial to avoid smoking if you have prediabetes. Smoking not only increases the risk of developing type 2 diabetes but also complicates the management of blood sugar levels by causing inflammation and oxidative stress in the body. Quitting smoking is one of the best things you can do for your overall health and can greatly reduce your risk of developing complications associated with diabetes.
Managing prediabetes requires making positive lifestyle changes while avoiding certain behaviors that can worsen the condition. By working with a naturopathic doctor at CARESPACE and steering clear of sugary drinks, processed foods high in refined carbohydrates and added sugars, sedentary behavior, chronic stress, and smoking, you can better manage your blood sugar levels and reduce your risk of progressing to type 2 diabetes. Remember that small changes add up over time so start implementing these tips today for better health tomorrow!
