This is an archive article published on December 30, 2024

5 things you need to do immediately if you’re diagnosed with pre-diabetes

Prediabetes often develops due to a combination of genetic factors and lifestyle choices

Learn the 5 crucial lifestyle changes to take immediately after a prediabetes diagnosis. (Source: Freepik)

3 min readNew DelhiDec 30, 2024 08:00 AM IST First published on: Dec 30, 2024 at 08:00 AM IST

Being diagnosed with prediabetes is a wake-up call but not a life sentence. It’s an opportunity to make significant changes to your lifestyle to prevent the progression to type 2 diabetes.

Prediabetes often develops due to a combination of genetic factors and lifestyle choices. Following a foolproof plan to control the disease can reduce the risk of associated conditions like heart disease. Focusing on diet, exercise, weight management, and regular monitoring ensures a comprehensive approach to health.

Here’s a detailed plan based on expert advice from Dr Dheeraj Kapoor and Kanikka Malhotra, focusing on effective strategies for managing prediabetes.

1. Prioritise a Healthy Diet

Malhotra, a clinical nutritionist and diabetes educator, advises switching to a nutrient-rich diet focusing on whole, unprocessed foods.

What to include: Fruits, vegetables, whole grains, lean proteins, and healthy fats.
What to avoid: Sugary snacks, sweetened beverages, junk food, and processed meals.
Why it works: A balanced diet helps regulate blood sugar levels and reduces the strain on your pancreas.

2. Get Moving

Physical activity is vital for improving insulin sensitivity and managing blood sugar.

Aim for 150–180 minutes of moderate exercise weekly, such as brisk walking, swimming, or cycling, advised Dr Kapoor, the head of Endocrinology at Kokilaben Dhirubhai Ambani Hospital, Mumbai
Incorporate strength training to build muscle, which enhances glucose uptake.
Why it works: Exercise reduces insulin resistance and helps maintain a healthy weight.

Learn how to manage insulin resistance in diabetes through effective strategies

Focusing on diet, exercise, weight management, and regular monitoring ensures a comprehensive approach to health. (Source: Freepik)

3. Focus on Weight Management

Dr Kapoor said that if you’re overweight, aim to lose 5–7% of your body weight.

This modest reduction can improve insulin sensitivity and lower fasting blood sugar levels.
Pair portion control with physical activity for better results.

4. Monitor Blood Sugar Levels

Track your progress regularly through blood glucose monitoring, Malhotra advised.

How it helps: Monitoring keeps you informed about how your diet, exercise, and other changes impact your sugar levels.
Use these insights to adjust your lifestyle and discuss results with your healthcare provider.

5. Get Adequate Sleep and Manage Stress

Both experts emphasised that poor sleep and high-stress levels can worsen insulin resistance.

Sleep goal: Aim for 7–8 hours of quality rest each night.
Stress management: Practice relaxation techniques such as meditation, deep breathing, or yoga.

By acting early, you’re not just preventing diabetes but also improving your overall well-being.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.