PRE DIABETES WHAT DOES IT MEAN

Pre-diabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be classified as diabetes. It’s like a warning sign that you’re at risk for developing type 2 diabetes. This condition occurs when your body isn’t using insulin effectively, leading to higher glucose (sugar) levels in your blood.

If you have pre-diabetes, it doesn’t mean you’ll definitely get diabetes, but it increases your risk. The good news is that with healthy lifestyle changes—like eating better, exercising regularly, and losing a little weight—you can lower your blood sugar levels and prevent or delay the onset of diabetes. It’s important to take action early to protect your health.

PRE DIABETES SYMPTOMS

Pre-diabetes often doesn’t have clear symptoms, so many people don’t realize they have it. However, some might notice signs like feeling more tired than usual, especially after eating, or having a bit more thirst than normal. Sometimes, pre-diabetes can cause slightly blurred vision or more frequent urination, but these symptoms are usually mild.

Since symptoms can be hard to spot, it’s important to get regular check-ups, especially if you have risk factors like being overweight, having a family history of diabetes, or being over 45 years old. A simple blood test can check your blood sugar levels and help you know if you’re at risk. Early detection is key to managing pre-diabetes and preventing it from turning into type 2 diabetes.

PRE DIABETES WHAT TO DO

If you have pre-diabetes, the most important thing you can do is make some healthy lifestyle changes to lower your blood sugar levels and reduce the risk of developing type 2 diabetes. Start by eating a balanced diet with more fruits, vegetables, whole grains, and lean proteins. Try to avoid sugary drinks, sweets, and processed foods.

Regular physical activity is also crucial. Aim for at least 10 minutes of moderate exercise twice a day, this could be home workouts (click on the picture for a 10 Minute Free Better Health  Home Workout)

Or simply walking. Losing even a small amount of weight, if you’re overweight, can make a big difference. Additionally, getting enough sleep and managing stress can help improve your overall health. These changes might seem small, but they can have a big impact on preventing diabetes and keeping you healthy.

PRE DIABETES DIET

A pre-diabetes diet focuses on eating foods that help keep your blood sugar levels steady and healthy. Start by including more vegetables, fruits, whole grains, and lean proteins in your meals. Vegetables like broccoli, spinach, and carrots are great choices, as well as fruits like apples, berries, and oranges. Whole grains such as brown rice, quinoa, and whole-wheat bread provide steady energy without spiking your blood sugar.

TRY THIS: Spinach and Broccoli Frittata with Yoghurt

Ingredients: 2 large eggs, 1/4 cup plain Greek yoghurt 1/2 cup fresh spinach, chopped 1/2 cup broccoli florets, chopped, 1 tablespoon olive oil

Method: Wash and chop the broccoli into small florets. Chop the fresh spinach. Preheat your oven to 375°F (190°C). Heat the olive oil in a small, oven-safe pan over medium heat. Add the chopped broccoli and cook for about 3-4 minutes until it starts to become tender. Add the chopped spinach to the pan and cook for another 2 minutes until the spinach is wilted. In a bowl, whisk together the egg and Greek yoghurt until well combined.

Pour the egg mixture over the cooked vegetables in the pan, spreading it evenly. Cook on the stovetop for about 2-3 minutes until the edges start to set. Transfer the pan to the preheated oven. Bake for 8-10 minutes, or until the frittata is fully set and lightly golden on top. Carefully remove the pan from the oven (it will be hot) and let the frittata cool for a minute before serving.

It’s also important to reduce your intake of sugary foods and drinks, like sodas, candies, and desserts. Instead, choose healthy fats found in foods like avocados, nuts, and olive oil. Try to eat smaller portions and spread your meals throughout the day to avoid large spikes in blood sugar. Drinking plenty of water and avoiding processed foods can also help you maintain a healthy diet. Making these changes can help manage your blood sugar levels and reduce the risk of developing type 2 diabetes.

THE GOOD NEWS

Yes, pre-diabetes can often be reversed with healthy lifestyle changes. By eating a balanced diet, getting regular exercise, and losing a little weight if you’re overweight, you can lower your blood sugar levels back to a normal range. These changes help your body use insulin more effectively, which can prevent pre-diabetes from progressing to type 2 diabetes.

It’s important to stay committed to these healthy habits. Regular check-ups with your doctor can help you track your progress and make any needed adjustments. With dedication and effort, many people find that they can reverse pre-diabetes and maintain healthy blood sugar levels, significantly reducing their risk of developing diabetes in the future.

I have created a free 28-day challenge specifically  designed to help Reverse Pre Diabetes Type 2 – click here to find out more and download the free programme