If you have prediabetes, then you can easily develop type 2 diabetes mellitus. However it is a condition that can easily be dealt with without progression to diabetes mellitus if you stay committed or can delay significantly the progression to type 2 diabetes mellitus.

How to delay or prevent type 2 diabetes

Lifestyle modification is the first and essential component in the management of prediabetes.  This includes a healthy diet, regular exercise, smoking cessation, and others.

Daily physical activity

Exercise between 20-45 minutes per session. Exercise between 2 to 4 times a week.

Start slowly and gradually to prevent injuries. Eg. Start with walking leisurely, then brisk walking and/or bicycling for the first two to four weeks of exercise; then move into slow jogging

after three to four weeks of exercise. If you already physically active then you can start from where you left off.

          Weight loss if you are not carrying a healthy weight.

Overweight and obesity are responsible for 5% of global mortality. Large numbers of people diagnosed with type 2 diabetes are overweight (about 80%). Management of an individual’s weight in both type 1 and type 2 diabetes is crucial to help to reduce insulin resistance, control blood glucose levels, and reduce significantly the risk of long-term complications.

The wonderful benefits of losing10 kg when one is obese is associated with a reduction of more than 20% total mortality; reduction of 50% fasting glucose and reduction of 10% total cholesterol.

Medication prescribed by your physician

          Healthy diet  

Cut calories by eating smaller servings of your usual foods

Choose whole grain foods where possible. e.g. whole meal bread, oats, and whole grain cereals. Eat fish, especially oily fish.

Choose fruit instead of cake, pie or cookies

Reduce intake of fat, especially animal fat. Eat less butter, margarine, cheese, and fatty meat and instead choose low fat dairy foods like skimmed milk and low fat yogurt. Replace fried foods with grilled, steamed, or oven baked items. Use small quantities of monounsaturated oil, e.g. olive oil

Eat more vegetables

Reduce sugar and sugary foods. Sugary drinks should be avoided and replaced by sugar-free alternatives. 

Do you want to lose, maintain or gain weight?  

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