{"id":447,"date":"2021-04-25T09:26:12","date_gmt":"2021-04-25T03:56:12","guid":{"rendered":"http:\/\/www.wecreatedesign.co\/dev\/WP\/fitterfly\/?p=447"},"modified":"2023-11-29T19:23:13","modified_gmt":"2023-11-29T13:53:13","slug":"how-to-control-prediabetes-and-stop-its-progression-into-type-2-diabetes","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/how-to-control-prediabetes-and-stop-its-progression-into-type-2-diabetes\/","title":{"rendered":"How to Control Prediabetes and Stop Its Progression Into Type 2 Diabetes"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you have been diagnosed with prediabetes, we understand it might have taken you by surprise, especially if you followed a healthy lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes our blood sugar levels go haywire despite all the health measures we take. Apart from hormones, many factors come into play to keep blood sugar in control \u2013 our genetic makeup, BMI, gender, age, gut bacteria, and more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The complexities of the human body might not be easy to understand, but with a diagnosis like prediabetes, all hopes are not lost. Prediabetes can be controlled, and its progression to Type 2 diabetes can be delayed or prevented.<\/span><\/p>\n<p><strong><span style=\"font-weight: 400;\">However, you have to take some proactive steps, upgrade your lifestyle to a healthier one, and save yourself from Type 2 diabetes. Let\u2019s understand more about <\/span><\/strong>how to control prediabetes<strong><span style=\"font-weight: 400;\">.<\/span><\/strong><\/p>\n<h2><strong> So, Is Prediabetes Curable?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">We know this question might be bothering you the most after the diagnosis. According to the National Institutes of Health (NIH), prediabetes can be controlled and brought into remission.<\/span><a href=\"https:\/\/www.fitterfly.com\/prediabetes\/\"><span style=\"font-weight: 400;\"> Management of prediabetes<\/span><\/a><span style=\"font-weight: 400;\"> includes lifestyle modifications such as diet changes and regular exercise. In many cases, doctors might also prescribe medication.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifestyle modifications always seem doable but need a lot of motivation and dedication to make it an everyday habit and prevent the onset of diabetes. In prediabetes, your blood sugar remains higher than normal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may be diagnosed with <\/span><a href=\"https:\/\/diabetes.org\/diabetes\/a1c\/diagnosis\"><span style=\"font-weight: 400;\">prediabetes<\/span><\/a><span style=\"font-weight: 400;\"> if your:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasting blood sugar levels are between 100 to 125 mg\/dL\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HbA1c of 5.6 \u2013 6.4%.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">OGTT (checks for blood glucose levels two hours after a 75 g sugar drink): 140- 199 mg\/dL<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But with proper lifestyle modifications, you can get your HbA1c levels below 5.6%.<\/span><\/p>\n<h2><strong>Here is How You Can Control Prediabetes:<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Prediabetes can be controlled and sent into remission. Here are some ways <\/span>how to control prediabetes<span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><b>1) Lose around 5 to 7 per cent of your body weight<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">One of the prime risk factors of prediabetes is obesity or being overweight. Excess fat in the body leads to insulin resistance and higher blood sugar levels. If you lose weight and shed the fat, especially around your abdomen, it improves insulin sensitivity and leads to better glucose absorption by the body\u2019s cells.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to achieve this is to opt for an exercise plan that focuses on cardiovascular exercise and strength training, along with the right diet choices to complement your efforts. This will help you to lose weight and gain muscle strength whilst improving insulin sensitivity.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;div class=&quot;col-lg-12 cta-block cta-mob col-sm-12 col-xs-12 manage-diabetes-cta&quot;&gt;\n                    &lt;div class=&quot;cta-body&quot;&gt;\n                        &lt;div class=&quot;row&quot; &gt;\n                            &lt;div class=&quot;col-lg-8  col-sm-8 col-xs-12&quot;&gt;\n                                &lt;strong class=&quot;cta-heading&quot;&gt;No more stress while managing diabetes&lt;\/strong&gt;\n                                &lt;p class=&quot;cta-content&quot;&gt;Don\u2019t struggle alone &amp; get the expert care you deserve&lt;\/p&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                            &lt;div class=&quot;cta-form&quot;&gt;\n                            &lt;input type=&quot;hidden&quot; value=&quot;Manage Diabetes&quot; id=&quot;category_name&quot;&gt; \n                                &lt;div class=&quot;row&quot;&gt;\n                                    &lt;form autocomplete=&quot;off&quot; class=&quot;&quot;&gt;\n                                        &lt;div class=&quot;col-lg-4 col-md-4&quot;&gt;\n                                            &lt;div class=&quot;form-group&quot;&gt;\n                                                &lt;input type=&quot;text&quot; id=&quot;name&quot; placeholder=&quot;Enter Name&quot; class=&quot;form-control input-md&quot;  onkeypress=&quot;return (event.charCode &gt; 64 &amp;&amp; event.charCode &lt; 91) || (event.charCode &gt; 96 &amp;&amp; event.charCode &lt; 123) || (event.charCode==32)&quot;  required&gt;\n                                                &lt;span class=&quot;error&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                        &lt;\/div&gt;\n                                        &lt;div class=&quot;col-lg-4 col-md-4&quot;&gt;\n                                            &lt;div class=&quot;form-group&quot;&gt;\n                                                &lt;input type=&quot;number&quot; id=&quot;mobile&quot; onkeypress=&quot;if (this.value.length &gt;9) return false;RestrictFirstZero(event)&quot;  onkeydown=&quot;return (event.which &gt;= 48 &amp;&amp; event.which &lt;= 57) || event.which == 8 || event.which == 46&quot; type=&quot;number&quot; minlength=&quot;10&quot; maxlength = &quot;11&quot; placeholder=&quot;Enter Contact No.&quot; class=&quot;form-control input-md&quot; required&gt;\n                                                &lt;span class=&quot;error&quot;&gt;Invalid number&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                        &lt;\/div&gt;&lt;div class=&quot;col-lg-4 col-md-4&quot;&gt;\n                                            &lt;div class=&quot;form-group&quot;&gt;\n                                                &lt;input type=&quot;email&quot; id=&quot;email&quot; placeholder=&quot;Enter Email&quot; class=&quot;form-control input-md&quot;&gt;\n                                                &lt;span class=&quot;error&quot;&gt;Invalid Email Id&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                        &lt;\/div&gt;\n                                        &lt;div class=&quot;col-lg-12&quot;&gt;\n                                            &lt;div class=&quot;cta-button&quot;&gt;\n                                                &lt;button id=&quot;save-data-CRM&quot; type=&quot;button&quot; class=&quot;btn&quot; style=&quot;color:#fff !important;&quot;&gt;Talk to a Program Advisor&lt;\/button&gt;\n                                            &lt;\/div&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/form&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                    &lt;\/div&gt;\n                    \n                    &lt;img class=&quot;cta-img&quot; src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/08\/6.png&quot; alt=&quot;A Smiling man with folded hands&quot; title=&quot;A Smiling man with folded hands&quot;&gt;\n                &lt;\/div&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15105,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:0,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;inherit&quot;,&quot;16&quot;:11}\"><div class=\"col-lg-12 cta-block cta-mob col-sm-12 col-xs-12 manage-diabetes-cta\">\n                    <div class=\"cta-body\">\n                        <div class=\"row\" >\n                            <div class=\"col-lg-8  col-sm-8 col-xs-12\">\n                                <strong class=\"cta-heading\">No more stress while managing diabetes<\/strong>\n                                <p class=\"cta-content\">Don\u2019t struggle alone & get the expert care you deserve<\/p>\n                            <\/div>\n                        <\/div>\n                            <div class=\"cta-form\">\n                            <input type=\"hidden\" value=\"Manage Diabetes\" id=\"category_name\"> \n                                <div class=\"row\">\n                                    <form autocomplete=\"off\" class=\"\">\n                                        <div class=\"col-lg-4 col-md-4\">\n                                            <div class=\"form-group\">\n                                                <input type=\"text\" id=\"name\" placeholder=\"Enter Name\" class=\"form-control input-md\"  onkeypress=\"return (event.charCode > 64 && event.charCode < 91) || (event.charCode > 96 && event.charCode < 123) || (event.charCode==32)\"  required>\n                                                <span class=\"error\">Required<\/span>\n                                            <\/div>\n                                        <\/div>\n                                        <div class=\"col-lg-4 col-md-4\">\n                                            <div class=\"form-group\">\n                                                <input type=\"number\" id=\"mobile\" onkeypress=\"if (this.value.length >9) return false;RestrictFirstZero(event)\"  onkeydown=\"return (event.which >= 48 && event.which <= 57) || event.which == 8 || event.which == 46\" type=\"number\" minlength=\"10\" maxlength = \"11\" placeholder=\"Enter Contact No.\" class=\"form-control input-md\" required>\n                                                <span class=\"error\">Invalid number<\/span>\n                                            <\/div>\n                                        <\/div><div class=\"col-lg-4 col-md-4\">\n                                            <div class=\"form-group\">\n                                                <input type=\"email\" id=\"email\" placeholder=\"Enter Email\" class=\"form-control input-md\">\n                                                <span class=\"error\">Invalid Email Id<\/span>\n                                            <\/div>\n                                        <\/div>\n                                        <div class=\"col-lg-12\">\n                                            <div class=\"cta-button\">\n                                                <button id=\"save-data-CRM\" type=\"button\" class=\"btn\" style=\"color:#fff !important;\">Talk to a Program Advisor<\/button>\n                                            <\/div>\n                                        <\/div>\n                                    <\/form>\n                                <\/div>\n                            <\/div>\n                    <\/div>\n                    \n                    <img decoding=\"async\" class=\"cta-img lazyload\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/08\/6.png\" alt=\"A Smiling man with folded hands\" title=\"A Smiling man with folded hands\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 298px; --smush-placeholder-aspect-ratio: 298\/380;\"><noscript><img decoding=\"async\" class=\"cta-img\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/08\/6.png\" alt=\"A Smiling man with folded hands\" title=\"A Smiling man with folded hands\"><\/noscript>\n                <\/div><\/span><\/p>\n<h3><b>2) Eat right<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">We understand you will want to return to your comfort foods occasionally, but try to eat healthy most of the time and don\u2019t replace your main meals with junk and processed foods. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treat them as treats and have a balanced diet during your meals. Include more fruits and vegetables in your diet, along with fibre and monounsaturated fats, to help <\/span>control prediabetes<span style=\"font-weight: 400;\"> and prevent it from progressing to diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid simple carbohydrates and include more complex carbohydrates in your diet. Replace your white rice, white bread, and white flour with brown rice, millet, quinoa, and whole grains. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is essential to choose foods that don\u2019t increase your blood sugar levels postprandial. Sometimes even some healthy foods can raise your blood sugar levels. A trained nutritionist can help you draft the right plan for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, remember that<\/span><a href=\"https:\/\/www.fitterfly.com\/prediabetes\/\"><span style=\"font-weight: 400;\"> the <\/span><span style=\"font-weight: 400;\">management of prediabetes<\/span><\/a><span style=\"font-weight: 400;\"> goes beyond keeping track of your carbohydrate, proteins, and fats. It would be best to include micronutrients like iron, zinc, magnesium, omega-3 fatty acids, calcium, and vitamin C. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">A deficiency of these essential nutrients hinders functions such as insulin production, glucose absorption, sleep-wake cycle, and heart health.<\/span><\/p>\n<h3><b>3) Stop smoking and alcohol<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Smoking increases the risk of developing diabetes by manifolds. So, if you are a smoker and have prediabetes, quit <\/span><i><span style=\"font-weight: 400;\">ASAP<\/span><\/i><span style=\"font-weight: 400;\">. For the same reasons, avoid alcohol too.<\/span><\/p>\n<h3><b>4) Have at least eight hours of good-quality sleep<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Studies suggest <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5628550\/\"><span style=\"font-weight: 400;\">disruptive sleep can affect blood sugar levels <\/span><\/a><span style=\"font-weight: 400;\">and lead to conditions like heart disease, obesity and Type 2 diabetes. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So make it a point to sleep early and avoid distractions like your smartphone or binging on Netflix at night. To inculcate good sleep habits, try to go to bed an hour earlier than your usual bedtime.<\/span><\/p>\n<h3><b>5) Pay attention to your mental health<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Stress and anxiety can do a lot of damage to your health and make your blood sugar level go haywire. So take good care of your mental health. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is ample evidence to suggest that moods, feelings, and thoughts can affect cell functions and make them resistant to insulin, raising blood sugar levels. So, try to tame your mind as you try to control your blood sugar levels.<\/span><\/p>\n<h2><b>FitterTake<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To reverse prediabetes, a personalised and scientific approach is necessary. Every year 15-20% of people with prediabetes progress to diabetes. A healthy lifestyle can help delay the onset of diabetes and help you live a diabetes-complication-free life for longer \u2013 one that is also free from medication.<\/span><\/p>\n<p><iframe title=\"Fitterfly Diabetes Prime Explainer Video\" width=\"640\" height=\"360\" data-src=\"https:\/\/www.youtube.com\/embed\/77lem_E7olo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">To learn more about how to <\/span>control prediabetes<span style=\"font-weight: 400;\">, explore and sign up for <\/span><span style=\"font-weight: 400;\">Fitterfly\u2019s <a href=\"https:\/\/www.fitterfly.com\/fitterfly-diabetes-care-plan?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=diabetes\">Diabetes Care Program<\/a><\/span><span style=\"font-weight: 400;\">. Our counsellors are always available to help you. <\/span><a href=\"https:\/\/www.fitterfly.com\/speak-to-us?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=diabetes\"><span style=\"font-weight: 400;\">Speak to us <\/span><\/a><span style=\"font-weight: 400;\">here!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you have been diagnosed with prediabetes, we understand it might have taken you by surprise, especially if you followed a healthy lifestyle. Sometimes our blood sugar levels go haywire [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":448,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":0,"footnotes":""},"categories":[1,400,403],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":5784,"show_updated_date_in_post":"Yes","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/447"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=447"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/447\/revisions"}],"acf:post":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/reviewers\/5784"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/448"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}