Lifestyle changes can reverse your diagnosis of prediabetes

Your doctor says you have prediabetes. Now what?

You are not alone: More than one in three Americans have prediabetes.

Prediabetes is just what it sounds like: it can be defined as "before" you have diabetes. It simply means your blood sugar is above the normal range but not high enough to be considered diabetes. This is your body putting up a sign that says, "Warning: Diabetes Ahead."

In most cases prediabetes becomes Type 2 diabetes within 10 years unless lifestyle changes are made. However, Type 2 diabetes does not have to be a part of your story. Below we will share four simple lifestyle changes you can make to help lower your blood sugar and maybe even reverse your prediabetes.

1. Be more active.

The first simple change you can make is to increase how much you are moving your body each day. Go for a walk or a swim or hit the gym for a good workout. These activities will not only help burn extra sugar for energy, but they will also help your hormone insulin to work more effectively. Aim for 150 minutes of moderate exercise each week. That comes out to 30 minutes five days a week.

2. Drink more water.

Along with exercise, a second way to help reduce your blood sugar is to drink plenty of water. A good rule of thumb is to drink half of your body weight in ounces up to 100 ounces. For example, if you weigh 160 pounds, you will want to drink 80 ounces of water. You may consider grabbing your favorite water bottle, drinking with a straw, or setting reminders on your phone to help you achieve your hydration goals.

3. Rethink your diet.

Rethinking your diet doesn't mean you have to completely cut out all the foods you love, it simply means learning to enjoy them in a balanced and healthy way.

You will want to start by upping your protein game. The reason protein is so important is that it slows the absorption of carbohydrates and keeps you feeling full and satisfied for longer.

You can add variety with non-starchy vegetables and fresh whole fruit. Moderation is the key when adding fruit into your diet. While fruit is a healthy sweet treat, fruit juice along with soda and other sugary drinks should be cut out of a healthy prediabetic diet. These drinks have no fiber, which means that the sugar you just consumed goes straight to your bloodstream.

Finally, we are going to swap our simple carbohydrates for complex carbohydrates. For example, this means you could swap your white bread for whole wheat bread, and white rice for brown or wild rice.

Food and nutrition have a big impact on your blood sugar and are arguably one of the most important changes you can make.

4. Reduce stress.

Stress causes all sorts of problems for your body and wreaks havoc on your blood sugar. When you become stressed, your body releases a hormone called cortisol, which causes an increase in your blood sugar levels. Your body is telling you to find ways to reduce your stress and take some time to relax.

Maybe you could go for a walk or pray and spend time with the Lord, write in a journal or find a hobby to enjoy.

Choosing to change your lifestyle can feel overwhelming, but one baby step at a time can result in meaningful changes that can impact your blood sugar and your long-term health.

The information provided in this article is for educational purposes and is not meant as medical advice. It is the opinion of the writer. The information is not meant to replace a one-on-one relationship with a qualified health professional.