The CDC recommends that people with prediabetes adopt a healthy diet mindful.
JAKARTA — Prediabetes is a condition in which blood sugar levels are above normal but not high enough to be categorized as diabetes. If not managed, prediabetes is very risky for type 2 diabetes.
A simple way can cut this risk. The Centers for Disease Control and Prevention (CDC) United States (US) says, an effective way to cut the risk type 2 diabetes on prediabetes is losing weight. Even just a little, weight loss can have a big impact on reducing the risk of type 2 diabetes.
The CDC’s recommended weight loss goals for people with prediabetes is 5-7 percent of current body weight. For example, a person with prediabetes weighing around 91 kilograms needs to lose 4.5-6.4 kilograms if they want to reduce their risk of developing type 2 diabetes.
The CDC also provides a program that can help people with prediabetes achieve this weight loss goal. The program, called the National Diabetes Prevention Program (DPP), has been shown to reduce the risk of diabetes by up to 58 percent. In the group aged over 60 years, this risk reduction even reached 71 percent.
This program basically encourages lifestyle changes that are realistic and can be sustained for a long period of time. These changes include improving diet and choosing the type of physical activity that suits your condition and can be done every day.
The program also includes exercises to manage stress. Not only that, this program also connects people with prediabetes who have similar targets.
Of course, these efforts can still be done without having to follow the DPP program from the CDC. Everyone with prediabetes can improve their diet, live a more active life, and learn to manage stress in their own way. Most importantly, all of these efforts can be carried out consistently and sustainably.
To improve eating patterns, for example, the CDC recommends people with prediabetes to adopt a healthy diet mindful. Diet mindful is a habit of eating food slowly without any distraction, understanding the signs when the body needs food intake, and only eating when the body does feel hungry.
People who follow a diet mindful will learn to distinguish between hunger and thirst signals, which are often misunderstood as hunger signals. Other than that, Healthline also revealed that diet mindful encourage a person to be able to feel the color, aroma, and taste of food carefully.
Meanwhile, regarding an active lifestyle, the CDC recommends people with prediabetes to do sports, such as brisk walking, on a regular basis. Exercise like this should be done for 30 minutes, five days a week.
Source: Republic
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