Prediabetes is a condition in which the blood sugar levels are elevated but not high enough to be diagnosed as type 2 diabetes.
According to Center for disease control and prevention, prediabetes is a common condition affecting nearly 84 million Americans, but very few are aware of it.(1)
Prediabetes can be due to insulin resistance, a condition in which the body cells stop responding to the hormone insulin.
Most of the people remain asymptomatic while in a few, prediabetic symptoms such as darkening of the skin around the armpit, neck, and elbow, may develop.
Lifestyle plays a major role in the development of diabetes. It can prevent and delay the onset even if there is a strong history. According to a study, a change in lifestyle has shown to reduce the risk of prediabetes progressing to type2 diabetes.(2)
This means being diagnosed as prediabetic, it is not certain that you will develop diabetes. It can be successfully delayed or reversed with diet and lifestyle changes.
How To Reverse Prediabetes Naturally?
Be Regular With An Exercise Schedule
Lack of physical activity is a major cause of prediabetes.
Exercise is important for overall health. It increases insulin sensitivity and improves blood sugar. This helps the cells to use insulin more efficiently.
According to the American Diabetes Association (ADA), exercise can reduce the blood sugar for up to 24 hours after a workout.(3)
If beginning to exercise, start with a low-intensity routine that you can gradually increase.
Eat A Balanced Diet
A diet rich in processed food is a major risk factor for prediabetes. Such food just has added calories, sugar, and is low in nutritional value.
A diet with healthier choices can help keep sugar levels under control.
The diet should comprise of low fat and low-calorie food such as:
- Fresh fruits
- Whole grains
- Lean meats
- Healthy fats like avocado and fish
Foods that are low on the Glycemic Index (GI) should be avoided. Such foods contain a lot of carbohydrates and raise the sugar level faster. Also, not to forget, practice portion control. Switch to a smaller plate and drinking water with every meal to curb the appetite.
Lose Excess Weight
Losing body fat can improve blood sugar levels and reverse prediabetes.
People with a larger waist have higher insulin resistance.(4) Therefore to bring down the resistance you need to bring down the count of the waist size too.
Healthy eating and exercising can help in losing weight and also keep a track on the blood sugar levels.
You can quit smoking by using over the counter prescriptions such as nicotine patches and gums. There are also various programs and medications to help curb nicotine craving.
Cut Down Carbohydrate Intake
While adopting healthy eating habits, you need to choose your carbs carefully.
Unprocessed carbs present in whole grains, beans, and vegetables should be a part of the diet. These carbs are rich in fiber and keep you full for longer.
Simple carbs such as those present in candy, yogurt, honey, juices, and certain fruits get absorbed quickly and cause a spike in blood sugar. Refined carbs present in white rice, pizza dough, pasta, pastries, breakfast cereals, and white bread should also be avoided.
Drinking an adequate amount of water is beneficial for health. It also helps reverse prediabetes and prevents type2 diabetes.
Water is a good substitute for juices, sodas, and other sugary beverages, which can pose a risk of type2 diabetes.
When you don’t drink enough water, glucose gets concentrated in the bloodstream and increases the blood sugar levels.(6)
8-10 glasses of water daily are very important for the body. Make sure you drink whenever your body indicates being thirsty.
Reduce Stress Levels
Managing stress levels can help manage weight and blood sugar levels. Practicing breathing and relaxation exercises help in dealing with stress.
There are different ways to manage stress and can be helpful in living a healthy life.
If diagnosed prediabetic it doesn’t mean you’ll develop diabetes. Improving the way of living can prove to be a big help in reversing the symptoms and preventing type2 diabetes. If any early signs of diabetes such as unusual hunger, increased urination, fatigue, increased thirst or blurry vision are noticed, consult a doctor.