Hi, thank you for your question. Pre-diabetes means that your blood sugar level is higher than normal but not high enough to be classified as diabetes. Without a healthy lifestyle, pre-diabetes may progress to diabetes. However, progression from pre-diabetes tto diabetes can be avoided by making wise lifestyle choices.

First of all, eat a healthy diet. Consume a diet rich in wholegrain, fresh fruits and vegetables. Limit your intake of food high in saturated fats and trans fat. For example, full-fat dairy products, red meat, margarine, cookies, cakes and deep-fried food. Opt for low-fat dairy products, lean cuts of meats, fish, high-fibre food whenever possible.

Eat food with healthy fats, such as nuts and avocados to lower LDL (“bad”) cholesterol. Cut down intake of salt and sugar. Consume food rich in omega-3 fatty acids like mackerel, tuna and salmon.

You should also exercise regularly. It is recommended that you exercise at least 30 minutes 5 times a week or do vigorous aerobic exercise for 20 minutes 3 times a week. Some examples of moderate-intensity exercises includes brisk walking, swimming and cycling.

You can also try to incorporate more physical activities into your daily acitivities, such as taking the stairs instead of the lift or parking further away from your office. Maintaining a healthy weight is important as well.

Being overweight or obese increases your risk of developing other chronic diseases like diabetes, high blood pressure and high cholesterol. Aim to maintain your BMI at <25, waist measurement <40 inches (for men), <35 inches (for women). Next, quit smoking. You can use nicotine patches or chewing gums to help you quit smoking.

For non-smokers, avoid exposure to secondhand smoke. Lastly, go for regular health screenings to get your blood pressure, blood sugar and cholesterol levels checked regularly.

Please click on this link Thinking of quitting? Consult our doctor for FREE! to talk to us privately online and discuss further about your inquiries. Thank you.