Prediabetes is characterized by elevated blood sugar levels that are not yet high enough to be classified as type 2 diabetes. However, without attention, prediabetes can quickly progress to full-blown diabetes. According to the Centers for Disease Control and Prevention, an estimated 96 million adults in the United States have prediabetes.
The good news? Prediabetes is reversible.
Internist Kadie E. Leach, MD, has served the metropolitan Washington DC area for 30 years. Dr. Leach excels at managing chronic diseases such as hypertension, arthritis, and diabetes. However, her real passion is helping her patients prevent the long-term health consequences of these common conditions.
Read Dr. Leach’s insight regarding the steps you can take to move beyond prediabetes and live a healthier, more fulfilling life.
Don't hesitate to seek support from health care professionals. Although preventing prediabetes from evolving into diabetes depends on your commitment, Dr. Leach offers medical support, prediabetes education, and other resources you need to succeed.
She starts with an individualized strategy that may include a consultation with a registered dietitian, fitness trainer, or other professional to personalize your meal plans, guide your exercise choices, and keep you accountable on your journey to better health.
Knowledge is power when it comes to managing prediabetes. Take the time to learn about the condition, its causes, and its implications for your health. Understanding the risk factors and potential complications associated with diabetes helps motivate you to make positive changes.
Adopting a balanced and nutritious diet is one of the most crucial steps in reversing prediabetes. Focus on consuming whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
Steer clear of sugary beverages, processed foods, and refined carbohydrates, like baked goods and white pasta. Portion control is critical, as it helps you maintain a healthy weight and regulate your blood sugar levels.
Regular exercise plays a vital role in preventing and managing prediabetes. Aim for at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, cycling, or swimming.
Additionally, incorporate strength training exercises to build muscle mass, improve insulin sensitivity, and enhance overall metabolic health. Round out your workouts with stretching exercises that improve flexibility and balance.
Losing excess weight is often crucial in reversing prediabetes. Even a modest weight loss of 5-10% can significantly reduce the risk of progressing to type 2 diabetes. Combine a healthy diet with regular exercise to achieve and maintain a weight appropriate for your body type and height.
Regularly monitoring your blood sugar levels can provide valuable insights into your progress and help you make informed decisions. Based on your current health and blood sugar levels, Dr. Leach provides guidelines regarding the most suitable method for monitoring your blood sugar.
Chronic stress can contribute to the progression of prediabetes. Explore stress-management techniques such as mindfulness meditation, yoga, deep-breathing exercises, or engaging in hobbies that bring you joy. Find what works best to reduce stress levels and improve your overall well-being.
Adequate sleep is crucial for overall health and can significantly impact blood sugar regulation. Individuals with poor sleep habits are at higher risk of developing diabetes, heart disease, and various digestive disorders and have difficulty maintaining a healthy weight.
Strive for 7-9 hours of quality sleep each night. Establish a regular sleep routine and create a relaxing environment conducive to restful sleep.
Remember that a prediabetes diagnosis is a potential turning point in your overall health and quality of life. Thus Dr. Leach recommends that you consider it an opportunity to make positive changes and take control of your health.
Schedule a visit with Dr. Leach today by calling her office in Lanham, Maryland, or requesting an appointment online.
