Prediabetes indicates blood sugar levels notably higher than average but not high enough for a Type 2 diabetes diagnosis. Typical Type 2 diabetes blood sugar levels start from 126mg/dl or 7mmol/L and above, while blood sugar levels ranging from 100 to 125mg/dL or 5.6 and 6.9mmol/L are classified as Prediabetes. This ailment affects over 96 million adults in America. Out of this figure, roughly 80% are unaware they have it—more than 1 in 3 American adults reside with Prediabetes unknowingly.
There are signs to watch for, such as heightened thirst, frequent urination, increased hunger, fatigue, numbness or tingling in the extremities, recurrent infections, and slow-healing wounds. If these indications are overlooked and not treated promptly, they can eventually lead to Type 2 diabetes.
However, Prediabetes is merely a precursor to diabetes, and when identified early, this condition can be reversed. The process is not complicated. It is achievable to reverse Prediabetes naturally by adjusting your diet and incorporating certain lifestyle modifications; these will be elucidated in just five steps.
1. Embrace A Healthier Nutrition
Embracing a nutritious diet is one step towards reversing Prediabetes. A diet abundant in processed foods raises the risk of this condition, hence these foods should be avoided. Research indicates that following a diet plan comprising low fat and reduced calories is pivotal for weight loss and preventing or postponing Type 2 diabetes. Including foods like vegetables, lean meat, whole grains, healthy fats such as avocado and fish, and fruits with complex carbohydrates is vital. These are examples of foods containing low fats and reduced calories.
Adopting a healthier diet also involves being mindful of when you eat, which significantly influences your blood sugar management. During the night, the body metabolizes stored sugars in the liver and energy stored in fat cells; hence late-night snacking must be minimized or eliminated. Dieticians commonly recommend having 11 to 12-hour food breaks at night to allow the body to process the sugars consumed during the day.
2. Engage In Regular Physical Activity
The subsequent step towards reversing Prediabetes is engaging in regular exercise. It doesn’t need to be high-intensity workouts as this can have adverse effects on your condition; rather, opt for light exercises like walking. Taking 5-10 minute walks on some days of the week can have a significant impact.
As fat diminishes and muscle increases, the muscle can become more sensitive to insulin, aiding in better blood glucose reduction. Studies from the University of Missouri reveal that exercise can help maintain your blood sugar levels for up to 48 hours even after ceasing activity. However, these benefits are short-lived as they vanish within 48 to 72 hours of inactivity. Therefore, consistency is crucial.
3. Shed Excess Weight
Regular exercise also brings the advantage of helping you lose that surplus fat, which is instrumental in reversing Prediabetes. Dropping 5 to 10% of your body fat will notably lower your blood sugar levels.
A recent investigation revealed that within six months following a Prediabetes diagnosis, individuals who shed approximately 10% of their body weight decreased their risk of developing Type 2 Diabetes by 85% within the next three years. For those who lost around 7% of their body weight, the risk diminished to 54%. This demonstrates that consistent exercise and a balanced diet collectively benefit you by aiding in weight loss, consequently reversing your Prediabetes.
4. Unwind And Manage Stress
Stress is detrimental, especially for individuals with diabetes or Prediabetes, as it triggers the release of hormones like cortisol and adrenaline. These hormones hinder proper insulin function in the body, leading to escalated blood sugar levels.
Persistent stress can result in diabetic complications, hence it is imperative to take time for relaxation, which can assist in stress management. Practices such as exercise, Yoga, and Meditation are effective ways to handle stress; moreover, speaking to someone about your experiences can be beneficial.
5. Develop A Diabetes Regulation Strategy
Formulating a diabetes management plan is one of the most effective approaches to reverse Prediabetes. With guidance from a dietician or nutritionist or by utilizing a Diabetes Management Planner, success is attainable. An excellent example is the Klinio Diabetes Management App. In this era of modern technology, creating a tailored plan without the need to visit a hospital can be advantageous. The American Diabetes Association even recommends seeking assistance from a dietary expert or enrolling in a proficient diabetes management program.
Prediabetes is a significant condition that should not be disregarded, as it can rapidly progress to Type 2 Diabetes, potentially leading to further complications if left untreated. Reversing Prediabetes is entirely feasible if you adhere to these five steps and commit to the various lifestyle and dietary adjustments you make, with the goal of attaining healthy blood sugar levels.
Nevertheless, reversing Prediabetes does not give you license to revert to your previous diet because your pancreas will always remain compromised. Ensuring a healthy lifestyle will perpetually maintain your sugar levels in check.
