How to Prevent Prediabetes From Turning Into Full-Blown Diabetes

One of the biggest advantages of your annual physical exam is that it helps assess potential health risks and prevent chronic conditions from developing. 

At Elite Primary Care, PA, in Greenville, Texas, our dedicated team, led by Dr. Asif Aziz, provides many different screenings and tests during your physical to help spot the earliest signs of trouble. That includes diabetes. Routine lab work can detect prediabetes even before you develop full-blown diabetes. 

But what does that mean for you? It means you can potentially prevent diabetes. Don't wait for the warning signs to become a reality. You can take control of your health and thwart the progression from prediabetes to full-blown diabetes with these proactive steps. 

Know your blood glucose numbers

The first step is to assess your risk for developing diabetes. Nearly one in three American adults lives with prediabetes, which means their blood glucose levels are higher than normal but not quite high enough to receive a full diabetes diagnosis. 

Being prediabetic increases your risk of developing Type 2 diabetes. Unfortunately, about 80% of people with prediabetes don’t even know they have it. Knowing that you’re prediabetic is the first step in taking back the reins. 

Educate yourself

Knowledge is power. Learn about prediabetes and diabetes management. Understanding the condition, its risks, and preventive measures empowers you to make informed decisions about your health.

Embrace a balanced diet

Start by evaluating your dietary choices. Opt for a diet rich in 100% whole grains, lean proteins, fresh fruits and vegetables, and healthy fats. Reduce your intake of sugary snacks, refined carbohydrates, and processed foods. 

This simple switch can make a world of difference in managing your blood sugar levels and preventing full-blown diabetes.

Watch your portions

Keep a close eye on your portion sizes. Overeating, even healthy foods, contributes to weight gain and insulin resistance. Use smaller plates, and be mindful of your body's hunger cues. This can help you maintain a healthy weight and prevent prediabetes from progressing.

You can even use the Diabetes Plate Method to help you stay on track with portion sizes.

Exercise more

Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise every week. Activities like brisk walking, swimming, and cycling help your body use glucose more effectively and improve insulin sensitivity.

Lose weight

If you're overweight, even modest weight loss can significantly reduce your risk of developing full-blown diabetes. 

Set achievable goals and consider medical weight loss. Our program at Elite Primary Care, PA, includes guidance on lifestyle modifications, dietary adjustments, medications, and behavioral counseling 一 everything you need to reach your goals.

Manage stress

Chronic stress can affect your blood sugar levels. Engage in stress-reduction techniques like meditation, yoga, mindfulness, and deep breathing exercises. These practices help stabilize your glucose levels and improve your overall mental wellness. 

Spending time with friends, optimizing your schedule, implementing time management practices, practicing good sleep hygiene, listening to calming music, exercising, and spending time on a hobby are also good ways to help lower cortisol levels.

Stay hydrated

Don't forget the importance of staying hydrated. Water plays a crucial role in regulating blood sugar levels. Aim to drink plenty of water throughout the day, and limit sugary beverages, which can cause rapid spikes in blood sugar.

Schedule regular checkups

Make regular visits for checkups and blood sugar screenings. Early detection of prediabetes allows for timely intervention and prevents its progression into full-blown diabetes.

Build a support network

Surround yourself with a supportive network of family and friends. They can encourage and motivate you on your journey to prevent diabetes. Whether you’re giving your diet an overhaul or you’re creating goals for the gym, sharing your goals with loved ones can make a significant difference in your success.

Partner with us to reverse your prediabetes

By taking these proactive steps, you can reduce your risk of prediabetes progressing to full-blown diabetes. Start today and take charge of your health to enjoy a diabetes-free future.

To learn more about prediabetes management or medical weight loss, contact Elite Primary Care, PA, to schedule an appointment. You can also reach us at 903-437-9212.