Prediabetes Warning: 6 Simple Habits That Can Help You Avoid Diabetes

Prediabetes means your blood sugar is higher than normal, but not high enough to be called diabetes. It’s like a warning sign from your body. The good news? You still have time to make changes and stop diabetes before it starts. Here are six simple habits that can really help.

1. Cut Down on Sugar and Refined Carbs
 

Foods like white bread, white rice, sugary drinks, and many breakfast cereals can cause your blood sugar to spike quickly. This can gradually lead to diabetes. Replace these with healthy options such as whole grains, brown rice, muesli and plenty of vegetables. These help to maintain more stable blood sugar levels.

2. Eat Smaller Portions

Eating too much at once might produce a significant spike in blood sugar. Eat fewer portions and avoid going back for seconds if you’re already full. This improves your body’s ability to process food and regulates blood sugar levels.

3. Add Fiber to Your Meals
 

Fibre helps digestion and keeps you satisfied for longer. It also decreases the rate at which sugar enters your bloodstream. Fruits and vegetables, nuts, seeds, and whole grains are all sources of fibre. Try to add some fibre to each meal.

4. Move Your Body for 30 Minutes a Day

You don’t need to run a marathon. Walking, dancing, swimming, or engaging in any other form of physical activity for 30 minutes five days a week is sufficient. If you sit for the majority of the day, it’s time to get up and move. Regular physical activity helps your body use insulin more effectively.

5. If You Smoke, Try to Quit

Smoking is more harmful than most people realise. It can reduce your body’s insulin sensitivity, increasing your risk of developing type 2 diabetes. If you smoke, talk to your doctor or a support group about quitting. It is not easy, but it can make a significant difference.

6. Choose Water Over Sugary Drinks

Soft drinks, bottled juices, and sweetened teas are high in sugar. Drinking water instead helps to regulate your blood sugar and keeps your body hydrated. Try to drink plain water most of the time, it’s the healthiest option.