What Is Prediabetes?
It’s when your blood sugar is higher than normal, but not high enough to be called diabetes. You won’t necessarily notice any symptoms -- you can have it and not know it. A simple blood test can tell you if you do. You’re at risk if you’re overweight, over 45, and you don’t exercise. It makes you more likely to have type 2 diabetes and heart disease, but you can take steps to change that.
It doesn’t have to be a lot. If you lose just 7% of your body weight, it can make a huge difference (that’s only 14 pounds for a 200-pound person). The first step is to eat healthier food with fewer calories. Start by keeping track of your weight, eating habits, and physical activities.
You’ll lose weight faster and feel better if you get out and burn more calories. You don’t need to train for a marathon: A brisk 30-minute walk five times a week is great. A workout buddy can sometimes help you stick to a routine, so call a friend and do it together. Aerobic exercise (walking, swimming, dancing) and strength training (weight lifting, pushups, pull-ups) are both good. A little of both is best.
Get Your Sleep
The right amount of shut-eye helps keep your blood sugar at healthy levels. If you can’t stay asleep, wake up too early, or get less than 5 hours a night, you’re more likely to get diabetes. About 7 or 8 hours a night is ideal. For better sleep, don’t have alcohol or caffeine late in the day, keep regular sleep hours, and stick to a calm, quiet bedtime routine.
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