Prediabetes occurs when blood sugar levels are higher than normal, but not yet high enough to be diagnosed as diabetes. It's considered a precursor to type 2 diabetes.

Several factors increase the risk of prediabetes: a high BMI or being overweight or obese, being over 45 years old, having a family history of type 2 diabetes, being physically inactive, having had gestational diabetes, or having a history of polycystic ovary syndrome (PCOS). Adopting healthy lifestyle habits can not only improve overall health but also help reduce the risk of developing prediabetes.

Maintaining a healthy weight is crucial. If you are overweight or obese, even a modest weight loss of about 5-10% of your body weight can significantly reduce your risk of prediabetes. Aim for healthy weight loss of about 2-3 kg per month for easier maintenance. Control your weight by prioritizing lean protein and vegetables, eating in moderation, and exercising regularly.

Regular physical activity is essential. Exercising for at least 30 minutes a day, at least five days a week, offers numerous health benefits and helps prevent various diseases. Activities like swimming, running, walking, or cycling help your body use insulin more effectively, contributing to blood sugar control. Exercise also stimulates the production of endorphins, improving mood and regulating blood sugar levels even after your workout. If you can't find time for the gym, try walking around your office during breaks or taking the stairs instead of the elevator.

A balanced diet plays a vital role. Choosing healthy foods and establishing a beneficial diet can lower your prediabetes risk. Consider the Mediterranean diet, rich in whole grains, fruits, vegetables, and fatty fish (salmon, herring, sardines). These foods have minimal impact on blood sugar, reduce inflammation, and improve overall health. Limit sugary foods, fried foods high in fat, and processed meats. Avoiding smoking, alcohol, and other stimulants also contributes to better blood sugar control.

Regular blood sugar monitoring is important. If you have any risk factors for diabetes, consider keeping a blood glucose meter at home and monitoring your levels regularly. Tracking your blood sugar can help you adjust your food intake, identify unhealthy food choices, and better manage your blood sugar levels.

Adequate sleep is also crucial. Getting 7 hours of sleep each night helps your body use glucose more efficiently, regulate insulin, balance hormones that control appetite (leptin and ghrelin), and maintain a healthy metabolism. Lack of sleep reduces leptin (the satiety hormone) and increases ghrelin (the hunger hormone), leading to overeating, obesity, and an increased risk of prediabetes. Sleep deprivation activates the sympathetic nervous system and increases the stress hormone cortisol, causing inflammation and negatively impacting blood sugar control.

Anh Chi ( _Eating Well, Healthline_ )