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I’m Pre-Diabetic – What Can I Do To Prevent Diabetes?

Gone for a recent health screening and found out that you are pre-diabetic? The good news is that there are changes that you can start making today to prevent getting diabetes.

Had a health check recently and your sugar levels came back indicating that you are pre-diabetic? We’re here to help! But first let’s start right at the beginning: getting tested.

How do you know if you’re pre-diabetic?

The American Diabetes Association recommends that diabetes screenings should begin at age 35 for most adults. If you are overweight, it’s important to test earlier. Why? Because getting type-2 diabetes – which is a lifestyle disease – can be prevented.
If your blood-sugar levels are consistently between 6.7% and 6.4% over a period of two to three months, you are diagnosed as prediabetic.

Each person is different and may need a tailored approach to help make the necessary lifestyle changes needed to prevent or at least delay diabetes.

How to prevent pre-diabetes from turning to diabetes?

Taking these steps could help get your health back on track and prevent or delay getting type-2 diabetes.

  1. Relook your diet with the help of your GP or a dietician. Each person has different needs, but some changes could look like: eating more vegetables and whole grains; monitoring your carbohydrate intake and controlling your portion sizes. It’s also important to limit your intake of processed, sugary foods and snacks as well as cooldrinks. Make your meals from scratch so that you know what you’re putting in your body and be mindful to read labels for hidden sugars. Want mindful eating tips that can help you navigate the festive season? Read this.
  2. Monitoring and managing your weight. If you are overweight – which your doctor can help you establish – it’s important to go on a weight-management programme to lose excess weight. Losing 5-10% of your weight can make a significant impact on your blood-sugar levels. Looking for some motivation to start exercising? Read this.
  3. Manage your stress levels. We know this is not always easy and takes a number of lifestyle changes to reduce stress levels. But it’s important, because chronics stress levels can affect blood-sugar levels. Try speaking to a therapist, introducing a new exercise programme and scheduling regular stress-reducing activities, such as: meditation, journaling, yoga and deep-breathing exercises. Read more about how to do deep belly breathing here. 

Focusing on these three aspects of your life can make a huge difference. Make sure to keep checking in with your medical professional, monitoring your sugar levels and aiming to live a well-balanced healthy lifestyle.

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10 Food Hacks For Diabetics

Here are 10 easy health-eating tips to help manage your diabetes and live a healthier life.

These 10 healthy-eating hacks can be used by anyone looking to make lifestyle changes, but are particularly useful for people with diabetes or those who may be pre-diabetic. Managing diabetes involves making mindful food choices to help control blood-sugar levels.We do recommend consulting with your medical doctor or a dietician for a tailor-made sustainable healthy-eating plan that suits your lifestyle best.

10 Food Healthy-Eating Hacks For Diabetics

  1. Choose whole, unprocessed foods – whole grains, vegetables, lean proteins.
  2. Control your portions – be mindful of your portion sizes to help manage your carbohydrate intake. Try using smaller plates and having a large glass of water before meals.
  3. Go for fibre – foods high in fibre (like lentils) can help stabilise blood-sugar levels. They can also help you feel fuller for longer.
  4. Choose lean protein – tofu, fish and legumes are good options.
  5. Limit refined carbs – try to avoid having white bread, sugary cereals and pastries.
  6. Cook healthier – try grilling, steaming, sauteing or using an air fryer instead of frying foods.
  7. Drink more plain water – this will help you manage portions and reduce fatigue.
  8. Snack smart – fill your house with healthy snacks, like hummus and vegetables sticks, nuts and blueberries.
  9. Mind your labels – always read the labels when grocery shopping. You’ll be surprised at the hidden salts and sugars in processed or ready-made meals.
  10. Meal plan – planning well-balanced meals in advance will help you stick to your dietary goals and needs.
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