Close
Photo: Getty Images / Cavan Images
More than one in three Americans have prediabetes, according to theCenters for Disease Control.Having prediabetes can put you at risk of developing type 2 diabetes, heart disease, and stroke. The good news is, small lifestyle changes can help prevent or delay the onset of type 2 diabetes and other chronic health problems. Here’s a look at five habits to add to your day and three to avoid in order to help prevent or even delayprediabetes.
Best and Worst Foods for Prediabetes
Habits to Add to Your Day
1. Eat More Beans
“Long term consumption of about 5 cups of beans per week can yield consistently lower blood sugar levels as well as a reduction in the risk for cardiovascular disease which is a significant issue in people with prediabetes and diabetes,” says Lauren Harris-Pincus, M.S., RDN, founder ofNutritionStarringYOU.comand author ofThe Everything Easy Pre-Diabetes Cookbook.
Harris-Pincus explains that this is likely due to the high fiber content of beans which can increase satiety (or the feeling of fullness). Feeling more full can help you reduce your overall food intake which can help with weight loss. “This combo can improve blood sugar levels and reduce the risk of progression to diabetes from prediabetes.”
2. Increase Physical Activity
According toLorena Drago, M.S., RDN, C.D.N., C.D.C.E.S.certified diabetes care and education specialist, physical activity is an important habit to develop. Work your way up to theWorld Health Organizationrecommendation of 150 minutes per week, which is about 30 minutes five days a week. A combination of cardio and weight training is recommended. Always ask your doctor before starting a new exercise program.
3. Keep a Food Journal
4. Eat More Vegetables
Only 10 percent of Americans eat the recommended amount of vegetables each day, according to the2020-2025 Dietary Guidelines for Americans. Vegetables are filled with nutrients like fiber andantioxidants, and provide phytonutrients which are natural plant compounds that can help prevent and fight disease. Replacing foods that are high in saturated fat or added sugar with nutrient-dense vegetables can help improve your overall health, cardiovascular health and can also help with weight loss efforts. Check out thesefive easy ways to eat more vegetablesif you need help getting started.
5. Plan Your Meals
Habits to Avoid
1. Being Sedentary
“Prolonged sitting, including spending many hours watching tv or in front of a computer may accelerate your risk of developing type 2 diabetes,” explains Drago. A lack of exercise is a major contributor of chronic disease. “Physical activity enhances insulin sensitivity, increases how the muscles use blood glucose (sugar), and improves insulin resistance.” To help you get more exercise in your routine, focus on adding an activity you really enjoy. This can be anything from dancing to your favorite song to pilates or a walk around the neighborhood.
2. Binge Drinking
Overindulging is another habit to avoid, according to Drago. She defines binge drinking as having “four or more drinks in about two hours for women and five or more drinks for men.” This can increase your risk of type 2 diabetes. “The pancreas becomes inflamed and unable to secrete insulin as a result to excessive alcohol,” explains Drago. Instead, alternate alcoholic drinks with water or try one of our deliciousmocktail recipes.
3. Not Getting Enough Sleep
According to Harris-Pincus, “Research has shownthat poor-quality sleep on a regular basis can contribute to insulin resistance, metabolic syndrome and diabetes—exactly what you are trying to avoid.” This can happen for folks who don’t get the recommended seven to nine hours of sleep or their sleep isn’t restful. To help you catch some much-needed zzz’s, check out theseexpert tips on how to get better sleep.
9 Foods to Help You Sleep
Creating Healthy Habits
Turning healthy tips into regular habits does take time. According to theTranstheoretical Modelof behavior change, can take up to six months of doing the healthy habit regularly until it turns into a regular behavior. Drago provides some great recommendations for turning a healthy goal into something you do regularly.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
