HOW TO REVERSE IT
Studies suggest 58 per cent of people with pre-diabetes can reverse it by making and sustaining these five lifestyle improvements. 1 Eat more fibre. It helps you feel full, and it steadies blood glucose levels. Good sources include grainy bread, oats, legumes, vegies, fruit, nuts and seeds. A recent study found you lower your risk by 35 per cent when you eat half a cup of lentils more than three times a week. Toss them into 2 curries, spag bol or a roasted vegie salad. Cut back on sat fat. Saturated fat, found in foods like butter, fried foods, muffins, pastries and biscuits, make it harder for the hormone insulin to transport glucose into your cells. Studies show that swapping saturated fat for healthy fats — like avocado or a small handful of nuts — can help your body respond to insulin better, which 3 lowers your risk of diabetes. Move more. Just 30 minutes of daily physical activity can keep diabetes away, according to leading diabetes prevention studies. Exercise works by helping your muscles become more receptive to insulin, so sugar gets burned up as fuel. We know this level of physical activity prevents weight gain too, so think of a brisk walk or 4 bike ride as a health investment, not a ‘job’. Quit smoking. Smoking worsens insulin resistance, resulting in raised blood sugar levels, which explains why smokers are up to 40 per cent more likely to develop diabetes. It also hardens your blood vessels, which increases your risk of high blood pressure and heart disease. Don’t 5 smoke? Then you’re almost halfway there! Drop a size. That’s approximately six kilograms, or a couple of belt notches. This is the weight drop that can fend off diabetes, according to the latest evidence. By following the steps outlined above, you’ll be well on your way to success.