How to Prevent Prediabetes (also called insulin resistance)

Preventing Prediabetes Naturally

The information provided in this article is intended solely for educational purposes and cannot be a substitute for professional medical advice. Seek medical advice, diagnoses, or treatment from a medical professional or healthcare provider.

As an RN, one of the questions patients ask me the most is how to prevent diabetes. My answer is always the same, watch your diet, maintain a healthy weight, and get daily exercise. The problem is that most people are focused on diabetes, when they should really be focused on prediabetes.

Prediabetes is a precursor to type 2 diabetes, and according to the Centers for Disease Control and Prevention (CDC), 1 in 3 people have prediabetes in the United States. But the worst part is that because prediabetes has no clear symptoms, 80% of people who have it don’t even know it. In addition, prediabetes doesn’t just put you at risk for type 2 diabetes, it also puts you at risk for heart disease, stroke, and other chronic conditions.

So, What is the Best (and easiest) Way to Prevent Prediabetes (insulin resistance)?

Lifestyle

Most of us already know this, but making changes to our lifestyle is the key to preventing (and even reversing) prediabetes. Eating a healthy diet full of whole foods while limiting processed foods is essential, but finding a nutrition plan you can stick to is more important than being overly restrictive. Eating real, whole food should be a way of life rather than a quick fix to reduce weight or blood sugar.

Exercise

Another essential tool in preventing prediabetes is getting moderate exercise every day. Exercise plays a crucial role in preventing the progression of this condition. In fact, research shows that exercise can reverse insulin resistance. This is because insulin is the primary hormone that causes glucose to be stored in our body. During exercise, we need additional fuel to perform that exercise, so the stored fuel gets used during that physical activity. The exercise improves insulin sensitivity, allows cells to use glucose for energy better, and regulates blood sugar levels.

The easiest way to ensure you are exercising enough is to get 20 to 30 minutes of moderate exercise every day. What is moderate exercise, you ask?

6 Ways to Get Daily Moderate Exercise:

Here are a few ways recommended by the CDC to get moderate exercise into your day (remember to ask your doctor if it is safe for you to exercise):

Brisk walking
Riding a bike
Taking a swim
Dancing
Cleaning the house
Doing yard work or mowing the lawn

The most challenging part of getting enough exercise is setting aside time to do it. If you can focus on setting aside 20 minutes every day and scheduling it into your day, you will easily accomplish this goal. Besides, isn’t your health worth a few minutes of your time every day?

The Other Benefits of Getting Moderate Exercise

As we all know, regular physical activity helps us manage our weight and improves our body composition. Since prediabetes is associated with fat stored around the abdomen, weight loss from exercise can reduce belly fat and help to reduce the risks associated with prediabetes.

Exercise also helps reduce the risk of heart disease and stroke, improves mood, helps to reduces stress and anxiety, improves sleep quality, and builds strength and balance.

Types of Exercise Recommended to Prevent Prediabetes:

To prevent and control prediabetes, the best type of exercise is to perform a combination of exercises. For example:

Aerobic activities like walking, cycling, and swimming help to burn calories and strengthen the heart and lungs.

Resistance training, including strength training with weights or bodyweight exercises, builds muscle mass, which further helps to correct metabolism and insulin sensitivity.

Flexibility and balance exercises like yoga and Pilates improve mobility and help reduce the risk of injury by building strength and flexibility.

Developing an Exercise Routine

Creating a sustainable exercise routine is essential to long-term success. Start by setting realistic goals, and considering factors like the amount of time you have available for exercise, and your personal physical limitations.

Just because someone says running is a great way to exercise, doesn’t mean you should just go out and start running if you haven’t done that type of activity before. Some exercises need to be done in steps, working up to higher intensity over time.

Incorporate physical activity into your daily life, like parking in some of the furthest stalls at the grocery store, taking the stairs whenever possible instead of the elevator, or going for a brisk walk during your lunch breaks and on the weekends. Find activities you enjoy, like bowling, hiking with friends, or playing miniature golf, to make exercise feel less like a chore and more like a fun and rewarding experience. Remember to gradually increase the intensity and duration of your workouts as your fitness level improves.

Overcoming Barriers to Exercise

Common reasons people don’t exercise include lack of time, low motivation, and physical limitations. However, these barriers can be overcome with proper planning, determination, and a desire to get healthier.

Schedule regular exercise into your daily planner, get support from friends and family members, and seek guidance from healthcare professionals when needed.

Remember, every step towards a healthier lifestyle counts, no matter how small.

Combining Exercise with Other Lifestyle Changes

While exercise is a crucial component of preventing prediabetes, pairing it with other healthy lifestyle choices is essential.

Adopt a balanced diet including fruits, vegetables, whole grains, and protein

Get adequate sleep to ensure you have enough energy throughout the day

And practice stress management techniques and coping skills to keep stress levels low

These steps can help to prevent prediabetes, help you lose excess body fat, and maintain a healthy body.

Additional Steps to Help Monitor Your Progress

Another step that can help you understand how your body reacts to the sugar in your diet is to monitor your blood sugar levels regularly. Blood glucose monitors are very reasonably priced and can be purchased at most major retailers over the counter.

Monitoring blood sugar levels regularly and seeking medical guidance can provide valuable insights into your progress and help adjust your treatment plan accordingly.

Conclusion

Eating a healthy, whole food diet and getting adequate exercise are two important ways to prevent prediabetes and offer many benefits that extend beyond managing blood sugar levels.

By incorporating regular physical activity into your daily routine, you can take control of your body, manage your health, reduce your risk of developing prediabetes and type 2 diabetes, and improve your overall quality of life.

Remember, it’s never too late to start—take the first step toward your healthier life today!

References:

1.CDC: https://www.cdc.gov/diabetes/basics/prediabetes.html#:~:text=Approximately%2098%20million%20American%20adults,%2C%20heart%20disease%2C%20and%20stroke.

2. Mayo Clinic

https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278#:~:text=Prediabetes%20has%20been%20linked%20with,High%20blood%20pressure

3. BMC

https://link.springer.com/article/10.1186/s12902-021-00846-y

4. NIH

https://pubmed.ncbi.nlm.nih.gov/34751700/#:~:text=While%20insulin%20is%20secreted%20after,insulin%20need%20to%20be%20suppressed.

5. CDC

https://www.cdc.gov/diabetes/managing/active.html#:~:text=The%20goal%20is%20to%20get,%2C%20shoulders%2C%20and%20arms).

6. Frontiers