Be careful not to let prediabetes turn into diabetes! It causes serious damage from the heart to the kidneys! Here are effective ways to keep blood sugar balanced:
Diabetes, which has become increasingly common in recent years, is now knocking on the door at young ages. Both an unhealthy diet and a sedentary lifestyle cause blood sugar levels to rise above the required level (diabetes), which damages the cardiovascular system and paves the way for many other serious diseases.
Prediabetes, also called the ‘borderline phase’ just before diabetes, progresses to diabetes if it is not controlled. Prediabetes, which is increasingly common, refers to a metabolic condition in which blood sugar levels are higher than in healthy individuals but do not reach the border of diabetes. The risk of developing diabetes is increased in prediabetic individuals.
In the prediabetes stage, most of the health problems caused by diabetes actually begin to emerge. During this period, some changes may occur in the small vascular systems of the kidneys, nervous system and eyes. In addition, there is a significant increase in the risk of cardiovascular diseases compared to patients with normal blood sugar levels.
6 ways to keep blood sugar balanced:
It is possible to prevent the development of diabetes by treating patients with prediabetes appropriately and balancing their blood sugar.
Here are 6 important and effective ways and tips to balance your blood sugar:
Get rid of your excess weight
The majority of prediabetic patients are over their ideal weight or are obese. Experts state that at least 7 percent weight loss is of great importance in these patients, and therefore they say that calorie restriction should be made.[1]
Pay attention to healthy nutrition
Healthy nutrition plays a critical role in preventing diabetes. It is necessary to create a personalized nutrition plan and choose the most appropriate nutrition model. Having the nutrition plan suitable for the person’s lifestyle and individual preferences also provides great benefits in terms of sustainability.[2]
Exercise regularly
It is necessary to avoid a sedentary life, reduce the time spent physically inactive during the day, and move regularly for a few minutes every 30 minutes if working at a desk job.
You can regularly engage in moderate-intensity physical activity (brisk walking, swimming, cycling, etc.) that involves large muscle groups for 150 minutes or more per week. In addition to this exercise plan, doing resistance exercises against body weight or with the help of various devices will have additional benefits.
Learn to manage your stress
The presence of chronic stress is a factor that makes it difficult to keep blood sugar balanced. Therefore, it is necessary to learn to manage stress. If necessary, you should not avoid getting support from experts in the presence of feelings such as depressive symptoms, anxiety, and anxiety.
Take care of regular and quality sleep
Scientific studies carried out; It reveals that regular and adequate sleep plays a very important role in keeping blood sugar balanced. In order to maintain blood sugar balance, it is necessary not to go to bed too late at night and sleep 6-8 hours regularly.[3]
Sleeping more or less can lead to difficulties balancing blood sugar. It is important to have good sleep hygiene outside of bedtime and wake up feeling rested. Going to bed early and waking up early instead of going to bed late at night and waking up late will also have positive effects on blood sugar.
Avoid smoking to keep your blood sugar balanced
Smoking further increases the risk of cardiovascular diseases, which is already increased in prediabetes. Patients who smoke must be directed to smoking cessation programs [4]. Electronic cigarettes, the use of which has increased in recent years and the wrong idea that it is ‘less harmful’, should also be abandoned because it causes similar negative effects.
References:
- Wilding JP. The importance of weight management in type 2 diabetes mellitus. Int J Clin Pract. 2014 Jun;68(6):682-91. doi: 10.1111/ijcp.12384. Epub 2014 Feb 18. PMID: 24548654; PMCID: PMC4238418.
- Harvard Health Publishing – Harvard Medical School, DISEASES & CONDITIONS, Healthy eating for blood sugar control. (September 29, 2023)
- Knutson KL. Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Sleep Med Clin. 2007 Jun;2(2):187-197. doi: 10.1016/j.jsmc.2007.03.004. PMID: 18516218; PMCID: PMC2084401.
- U.S. Food and Drug Administration (FDA), How Smoking Can Increase Risk for and Affect Diabetes, 12/04/2023