13 Warning Signs of High Blood Sugar and 9 Ways to Take Control of Your Health
Being diagnosed with prediabetes is a chance to reverse the course with lifestyle changes. Here’s how:
1. Stay physically active: Regular movement helps lower blood sugar and reduce body fat. Aim for 30 minutes of moderate activity five days a week. Even small changes—like taking the stairs—can make a big difference.
2. Lose excess weight: You don’t need a drastic drop. “Reducing 7% of your body weight helps to reduce the risk of diabetes by about 58%,” according to the American Diabetes Association.
3. Avoid smoking: Research has shown that smoking increases insulin resistance and inflammation, which raise the risk of diabetes and worsen its complications.
4. Sleep well: Poor sleep increases your risk. A 2007 study found those sleeping five or fewer hours were nearly twice as likely to develop diabetes. Create healthy sleep routines and avoid screen time before bed.
5. Build a support system: Positive reinforcement from friends or group activities can help you stay on track with healthy changes.
6. Improve your diet: Cut down on red meat, processed foods, and sugary snacks. Eat more vegetables, whole grains, and fiber-rich foods. Though fruits contain sugar, the American Diabetes Association still encourages eating them in moderation using the glycemic index as a guide.
You might also consider supplements like NAC (N-acetylcysteine) to support glucose control and improve insulin sensitivity.
7. Reduce stress: A 2017 study in PLoS One showed a strong link between stress and Type 2 diabetes. Managing stress not only improves your mood but also helps regulate blood sugar.
8. Visit your doctor regularly: Pre-diabetics should check in every 3–6 months. Regular monitoring helps track progress and allows early interventions when needed.
9. Stay committed: Lifestyle changes take time and consistency. “You will not be perfect every day,” but steady effort leads to results. Expect setbacks—they’re part of the journey. The key is to keep going.