Pre-diabetes means your blood sugar level is higher than normal, but not yet high enough to be classified as type 2 diabetes. However, without intervention, pre-diabetes can become type 2 diabetes in 10 years or less. If you have pre-diabetes, the long-term damage of diabetes – especially to your heart and circulatory system — may already be starting. Here’s the good news: Progression from pre-diabetes to type 2 diabetes isn’t inevitable. With healthy lifestyle changes — such as eating healthy foods, including physical activity in your daily routine and maintaining a healthy weight — you may be able to bring your blood sugar level back to normal.
STEP ONE: Know the Risks People who fit the following descriptions are more likely to develop diabetes: – Overweight – Exercise fewer than three times a week – Have a brother, sister or parent with diabetes – Gave birth to a baby who weighed more than nine pounds – 45 years old or older – African American, American Indian, Asian American, Hispanic American/Latino, Pacific Islander.
STEP TWO: Find your healthy weight If you’re overweight, you’re more likely to get pre-diabetes. By losing 5% to 7% of total body weight, you can lower your risk. A good diet can lower your weight and improve overall health.
STEP THREE: Choose the right foods. Eat More: – Fruits and vegetables – Legumes (beans, lentils, chickpeas, etc.) – Whole grains – Unsalted nuts – Lean meats. Eat Less: – Salty snacks – “White” carbs (like white bread, pasta and rice) – Sugary drinks – Saturated fats and trans-fatty acids.
STEP FOUR: Get Active Even light exercise like walking or swimming can make a huge difference. Try and make regular activity part of your routine.
The road to good health is yours to travel. But you don’t have to do it alone. Whether you’re managing a health condition or making changes in your life like quitting bad habits or getting in shape – we can help. Check out our new classes and resources below. Contact us to set personalized health and wellness goals and learn about the programs available to you.
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