6 ways to keep blood sugar in balance

Endocrinology and Metabolic Diseases Specialist Assoc. Prof. Dr. Esra Nur Ademoğlu Dilekçi stated that prediabetes, also called the 'borderline stage' just before diabetes, progresses to diabetes if not brought under control, adding, "Prediabetes, the incidence of which is increasing in our country, refers to a metabolic state where blood sugar levels are higher than those of healthy individuals but have not yet reached the diabetes threshold. 

The risk of developing diabetes is increased in prediabetic individuals. In the prediabetes stage, a large portion of the health problems caused by diabetes have actually begun to emerge. During this period, certain changes can occur in the small vessel systems of the kidneys, nervous system, and eyes. Furthermore, there is a significant increase in the risk of cardiovascular diseases compared to patients with normal blood sugar values,” she says. 

Emphasizing that it is possible to prevent the development of diabetes in prediabetes by treating patients appropriately and balancing their blood sugar, Assoc. Prof. Dr. Esra Nur Ademoğlu Dilekçi explained 6 important ways to balance blood sugar and provided important warnings and recommendations.  

GET RID OF YOUR EXCESS WEIGHT

 A large portion of prediabetic patients are above their ideal weight or present as obesity patients. Stating that a weight loss of at least 7 percent is of great importance in these patients, Assoc. Prof. Dr. Esra Nur Ademoğlu Dilekçi says that calorie restriction is necessary for this reason.  

PAY ATTENTION TO HEALTHY EATING

Healthy eating plays a critical role in preventing diabetes. It is essential to choose the most appropriate nutritional model by creating a personalized nutrition plan. Ensuring that the nutrition plan is suitable for the person's lifestyle and individual preferences also provides great benefits in terms of sustainability. 

EXERCISE REGULARLY

 It is necessary to avoid a sedentary lifestyle, reduce the time spent physically inactive during the day, and if working a desk job, move regularly for at least a few minutes every 30 minutes. Assoc. Prof. Dr. Dilekçi says, “You can do moderate-intensity physical activity (brisk walking, swimming, cycling, etc.) that regularly involves large muscle groups for 150 minutes or more per week. In addition to this exercise plan, doing resistance exercises against body weight or with the help of various devices will have additional benefits.” 

LEARN TO MANAGE YOUR STRESS

Emphasizing that the presence of chronic stress is a factor that makes it difficult to keep blood sugar in balance, Assoc. Prof. Dr. Dilekçi says that it is necessary to learn to manage stress for this reason. If necessary, one should not hesitate to seek support from experts in the field in the presence of feelings such as depressive symptoms, anxiety, and worry. 

PAY ATTENTION TO REGULAR AND QUALITY SLEEP

Scientific studies reveal that regular and adequate sleep plays a very important role in keeping blood sugar in balance. Stating that one should not go to bed too late at night and should sleep regularly for 6-8 hours to ensure blood sugar balance, Assoc. Prof. Dr. Dilekçi says: “Sleeping more or less can lead to difficulties in balancing blood sugar. Beyond the hours of sleep, it is important to have good sleep hygiene and to wake up feeling rested. Instead of going to bed late and waking up late, going to bed early and waking up early will also have positive effects on blood sugar.”

AVOID SMOKING

Smoking further increases the risk of cardiovascular diseases, which is already elevated in prediabetes. Patients who smoke must be directed to smoking cessation programs. Electronic cigarettes, the use of which has been increasing in recent years and which are dominated by the false belief that they are 'less harmful,' must also be quit because they lead to similar negative effects.