What is Prediabetes and how can you prevent it?

Rishi Dhingra

Rishi Dhingra

Prediabetes is a condition in which blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. It is also known as insulin resistance. If left untreated, prediabetes can progress to type 2 diabetes. However, making lifestyle changes can help prevent or delay the onset of type 2 diabetes. Here are some ways to prevent or manage prediabetes:

Healthy diet: Eating a healthy and balanced diet can help prevent or manage prediabetes. Choosing complex carbohydrates such as whole grains, fruits, and vegetables can help regulate blood sugar levels. It is important to limit simple carbohydrates such as sugary drinks, candy, and baked goods.

Physical activity: Engaging in regular physical activity can help prevent or manage prediabetes. Exercise helps the body use insulin more effectively and can lower blood sugar levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Weight management Maintaining a healthy weight can help prevent or manage prediabetes. Losing just 5-10% of body weight can improve insulin sensitivity and lower blood sugar levels.

Quit smoking: Smoking can increase the risk of developing type 2 diabetes. Quitting smoking can improve insulin sensitivity and lower the risk of developing diabetes.

Limit alcohol consumption: Consuming alcohol can interfere with insulin signaling and increase the risk of developing insulin resistance. Limiting alcohol consumption or avoiding it altogether can help prevent or manage prediabetes.

Manage stress: Stress can interfere with insulin sensitivity and increase the risk of developing type 2 diabetes. Engaging in stress-reducing activities such as yoga, meditation, or deep breathing can help prevent or manage prediabetes.

Regular check-ups: Regular check-ups with a healthcare provider can help identify and manage prediabetes early. It is important to monitor blood sugar levels and manage other health conditions such as high blood pressure and high cholesterol.

In conclusion, making lifestyle changes such as eating a healthy diet, engaging in regular physical activity, maintaining a healthy weight, quitting smoking, limiting alcohol consumption, managing stress, and regular check-ups with a healthcare provider can help prevent or manage prediabetes. It is important to work closely with a healthcare provider to develop a personalized plan to prevent or manage prediabetes.

I’m a practising nutritionist, with a background in human physiology and nutritional sciences. I take a holistic & scientific approach to all aspects of health & wellness. I use food and lifestyle changes to optimize one’s nutrition to promote longevity & healthy ageing. So, if you want to hack your healthspan and be the best version of yourself, sign up for my 3 month personalised holistic health program today,   and become your own nutritionist! 

Formal Consultation and Blueprint

You’re super serious about your health goals and are eager to see results soon! Perfect!
A formal consultation is the first step in this process.

If you sign up for a formal consultation, you will receive a detailed questionnaire to fill out which I use to create a customised nutrition plan or formalised blueprint for you to follow.

I analyse your answers and the metrics you’ve recorded to define goals, calories, energy balance, macronutrients, deficits and surplus. I look at micro level detailing of your eating habits and patterns and suggest foods to add or delete based on your preferences, via a formalised blueprint.

The Blueprint will also include suggestions for eating frequency, windows and patterns. It will suggest pre and post workout nutrition options and recommend supplementation based on any deficits that show up in your questionnaire. Styles and frequency of training are also recommended.

The goal is to create a sustainable short and long term strategy to ensure you’re always in optimal health.

After creating the blueprint, a consultation call is arranged during which we go through the blueprint together. I explain macros and the role of hormones in overall health and take care of any comments, concerns or questions you may have. Once we’re aligned on the route forward, the Blueprint is sent to you.

This Blueprint will serve as the guide through your transformation journey.