A recent study showed that a weight loss of more than 5%, achieved through better lifestyle habits (such as dietary advice and more exercise), enabled 43% of people with pre-diabetes to return to normal blood sugar levels.
These people thus reduced their risk of developing type 2 diabetes by 73% compared with those who failed to restore their blood sugar levels.
Weight loss is not only beneficial for physical health and prediabetes, it can also significantly reduce stress.
In fact, maintaining a healthy weight helps to balance levels of hormones such as cortisol, often referred to as the “stress hormone”.
Healthy eating and regular physical activity - essential for weight loss - improve mood management and reduce symptoms of chronic stress. What's more, the benefits of weight loss on sleep quality and energy boost mental resilience, facilitating better management of stressful day-to-day situations.
- Weight
Losing 7% of your body weight can help reverse prediabetes and alleviate stress. By monitoring your eating habits and physical activity, you can also stabilize your mood and reduce energy fluctuations, often linked to chronic stress.
- Nutrition
For a balanced diet, try to fill half your plate with non-starchy vegetables (such as asparagus, carrots and Brussels sprouts), a quarter with starchy foods (such as potatoes and corn) and the final quarter with protein (such as chicken, fish or beans).
Limit fast carbohydrates, which can cause blood sugar spikes and energy swings, leading to increased stress. A balanced diet helps maintain stable glucose levels, essential for serenity and diabetes prevention.
- Exercise
Regular physical activity is a mainstay for managing prediabetes and reducing stress. A brisk 30-minute walk, five times a week, or other pleasurable activities (such as dancing or swimming) can help reduce cortisol levels.
Alternating between endurance exercises and muscle strengthening (such as push-ups or weight training) is optimal for mental and physical well-being.
Doing these activities with a partner can also boost motivation and improve well-being.
- Sleep
Restful sleep is essential for maintaining stable blood sugar levels and limiting the effects of stress. Sleeping less than 5 hours a night increases the risk of prediabetes and worsens chronic stress. Sleeping between 7 and 8 hours is ideal for mental and physical balance.
For better sleep, avoid alcohol and caffeine in the evening, stick to a set schedule, and adopt a soothing routine before bedtime. Good sleep promotes better emotional management and reduces sensitivity to stress.
By combining weight loss, glycemic regulation, a balanced diet, physical activity and restful sleep, it's possible to effectively reduce the risk of prediabetes and chronic stress.
These integrated strategies create a solid foundation for sustainable well-being, offering clear, measurable goals that are more effective than current recommendations in preventing diabetes and promoting a more serene life.
Learn more about Pep2Dia to maintain a healthy glycemia!
Sources:
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