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

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.

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.

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