Data from the American Diabetes Association shows that in 2019, 96 million individuals in America aged 18 and above had prediabetes. If you have prediabetes, it is recommended that you make healthy lifestyle choices and follow your treatment plan to help delay or prevent the onset of type 2 diabetes.
In addition to this, here are a few healthy habits recommended by registered dietitian nutritionists that individuals with prediabetes can incorporate into their daily routines.
Fill your plate with plant-based foods
Plant-based foods such as legumes, beans, whole grains, vegetables, fruit, seeds and nuts contain various disease-fighting nutrients that help manage an individual’s blood sugar and lower their cholesterol, as well as help decrease an individual’s risk for heart disease and improve one’s mood. Plant-based diets also reduce the risk of developing type 2 diabetes because they are lower in saturated fat, higher in fiber and improve insulin sensitivity.
Be more active
Not exercising is a big contributor to the onset or progression of chronic diseases, which is why it is recommended that you engage in physical activity. This helps improve insulin resistance and insulin sensitivity as well as increase how the muscles use blood sugar.
Eat more nonstarchy vegetables
At least half of your plate should be filled with nonstarchy vegetables. These types of veggies are more filling and are lower in carbs and calories. In addition, these vegetables are full of phytonutrients that act as anti-inflammatory compounds and antioxidants.
Get enough sleep
We know that not getting enough sleep messes with your mood. But did you know that it also messes with how your body responds to insulin and makes you less likely to stick with your healthy eating goals? Lack of enough sleep changes levels of cortisol and growth hormone, making your body more resistant to insulin, so adults with prediabetes should try getting at least seven hours of sleep every night.
Manage your stress
Being stressed affects your health and well-being, which in turn makes you more vulnerable to a number of ailments because it prevents your immunity from functioning fully. Stress hormones also contribute to elevated blood sugar levels and weight gain. You can try deep breathing exercises, meditation or stretching exercises to help manage your stress.
Try not to binge drink
Binge drinking in men refers to having more than four drinks, while in women it refers to having more than four drinks in a span of two hours. Binge drinking inflames the pancreas, preventing it from secreting insulin, which increases an individual’s risk for type 2 diabetes.
Unfortunately, lifestyle changes alone may not be sufficient to ward off or manage prediabetes and diabetes. In that case, professional help through the use of technologies such as those developed by companies like Nemaura Medical Inc. (NASDAQ: NMRD) could be required to stem the progression of the condition and ensure the patient enjoys a high quality of life despite their diagnosis.
NOTE TO INVESTORS: The latest news and updates relating to Nemaura Medical Inc. (NASDAQ: NMRD) are available in the company’s newsroom at https://ibn.fm/NMRD
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