Discover How to Prevent Prediabetes with These Easy Steps

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as Type 2 diabetes. Typical blood sugar levels for Type 2 diabetes are 126mg/dl or 7mmol/L and above, while levels between 100 and 125mg/dL or 5.6 and 6.9mmol/L indicate Prediabetes. This condition affects over 96 million adults in America, with about 80% unaware of their condition. Shockingly, more than a third of American adults with Prediabetes are unaware that they have it.

There are symptoms to be aware of such as increased thirst, frequent urination, increased hunger, fatigue, numbness or tingling in the hands and feet, recurring infections, and slow healing of wounds. Ignoring these signs can progress into Type 2 diabetes.

Prediabetes is a precursor to diabetes, but if detected early, it can be reversed. This process can be simple and natural by adjusting your diet and lifestyle, as we will explain in five steps.

1. Choose a Healthier Diet

Opting for a healthy diet is crucial in reversing Prediabetes. Avoiding processed foods is important as they increase the risk of this condition. Research demonstrates that a diet low in fat and calories is essential for weight loss and preventing or delaying Type 2 diabetes. Including foods like vegetables, lean meat, whole grains, healthy fats such as avocado and fish, and complex carbohydrates in fruits is vital. These foods are low in fats and calories.

Adapting to a healthier diet requires attention to meal timings, which significantly impacts blood sugar management. During the night, the body breaks down stored sugars in the liver and fat cell energy, making midnight snacking undesirable or best kept to a minimum. Nutritionists recommend fasting from food for 11 to 12 hours at night to allow the body to process sugars from the day.

2. Engage in Regular Exercise

Another essential step in reversing Prediabetes is regular exercise. It doesn’t have to be high-intensity; light activities like walking suffice. Taking short walks for 5-10 minutes several days a week can have a significant impact.

As you lose fat and gain muscle, the muscles become more insulin sensitive, aiding in better blood glucose reduction. Studies from the University of Missouri show that exercise can help regulate blood glucose levels for up to 48 hours post-workout, with benefits diminishing after 48 to 72 hours of inactivity. Consistency is key for lasting effects.

3. Shed Excess Weight

Regular exercise also helps in reducing excess fat, a crucial aspect of reversing Prediabetes. Losing 5 to 10% of body fat can significantly lower blood sugar levels.

Research indicates that individuals who lost around 10% of their body weight within six months of a Prediabetes diagnosis slashed their risk of developing Type 2 Diabetes by 85% over the subsequent three years. With a 7% body weight loss, the risk decreased to 54%. Consistent exercise and healthy eating work together to aid in weight loss and reversing Prediabetes.

4. Manage Stress Effectively

Stress is detrimental, especially for individuals with diabetes or Prediabetes, as it triggers the release of hormones like cortisol and adrenaline. These hormones disrupt insulin function, leading to an increase in blood sugar levels.

Prolonged stress can result in diabetic complications, emphasizing the need for relaxation to manage stress levels. Engaging in activities like exercise, yoga, and meditation can be beneficial. Additionally, confiding in someone about your stressors can offer support.

5. Develop a Diabetes Management Strategy

Establishing a diabetes management plan is highly effective in reversing Prediabetes. Consulting with a dietitian, nutritionist, or utilizing a Diabetes Management Planner such as the Klinio Diabetes Management App can lead to success. Modern technology allows for tailored plans without the need for hospital visits. The American Diabetes Association recommends working with a professional or enrolling in a diabetes management program.

Prediabetes should not be taken lightly as it can progress to Type 2 Diabetes if left untreated, potentially leading to more complications. Reversing Prediabetes is achievable by following these five steps and sticking to the lifestyle and diet changes made to maintain healthy blood sugar levels.

However, reversing Prediabetes does not grant license to revert to old eating habits, as your pancreas remains compromised. Consistently maintaining a healthy lifestyle is key to keeping blood sugar levels in check.