What is Pre Diabetes and How to Reverse it?

Prediabetes is defined as having blood sugar levels that are higher than normal but not high enough to be diagnosed with type 2 diabetes.

Although the exact cause of prediabetes is unknown, it is linked to insulin resistance. This is when your cells stop responding to the insulin hormone.

Insulin is produced by the pancreas and allows sugar (glucose) to enter your cells. Sugar can build up in your bloodstream if your body does not use insulin properly.

Although some people develop darkening of the skin around the armpits, neck, and elbows, prediabetes does not always cause symptoms.

Prediabetes can be diagnosed with a simple blood test. A fasting plasma glucose (FPG) test is included. A result of 100 to 125 may indicate prediabetes.

Your doctor may also use an A1C test, which measures your blood sugar over a three-month period. Prediabetes can also be indicated by test results ranging between 5.7 and 6.4 percent.

A prediabetes diagnosis, on the other hand, does not guarantee that you will develop type 2 diabetes. Some people have been able to reverse prediabetes by changing their diet and lifestyle.

1. Follow a “clean” diet.

A diet high in processed foods, which contain added fats, calories, and sugar with no nutritional value, is one risk factor for prediabetes. A diet high in red meat increases your risk.

Eating a “clean” diet of healthier options can help restore normal blood sugar levels. This has the potential to reverse prediabetes and help prevent type 2 diabetes.

Include low-fat, low-calorie foods in your diet. • fruits with complex carbohydrates

• vegetables; lean meats; whole grains

• healthy fats such as avocado and fish

2. Regular exercise

Another risk factor for prediabetes is a lack of physical activity.

Exercise is not only good for your energy and mental health, but it can also help you lose weight by increasing insulin sensitivity. This allows your body’s cells to use insulin more efficiently.

Exercise, according to the American Diabetes Association (ADA), can lower blood sugar levels for up to 24 hours after a workout.

Start slowly if you’re starting a new exercise routine. Start with 15 or 20 minutes of light physical activity and gradually increase the intensity and length of your workouts after a few days.

You should aim for 30 to 60 minutes of moderate physical activity at least 5 days per week. Walking, biking, jogging, swimming, aerobics, and sports are all examples of exercises.

3. Get rid of excess weight

A regular exercise routine can assist you in losing excess weight.

In fact, losing just 5 to 10% of your body fat can improve your blood sugar levels and help you reverse prediabetes. This is 10 to 20 pounds for some people.

Insulin resistance also rises with waist circumference. For women, this is 35 inches or more, and for men, it is 40 inches or more.

Losing weight requires both healthy eating and a regular exercise routine. You can also take additional steps. This could include joining a gym, hiring a personal trainer, or having an accountability partner, such as a friend or family member.

In addition, rather than three large meals, eating five or six smaller meals throughout the day may be beneficial.

4. Quit smoking

Many people are aware that smoking increases one’s risk of developing heart disease and lung cancer. However, smoking is also linked to insulin resistance, prediabetes, and type 2 diabetes.

You can get assistance in quitting smoking. Use over-the-counter nicotine products such as patches or gum. Alternatively, speak with your doctor about smoking cessation programmes or prescription medications that can help reduce nicotine cravings.

5. Consume fewer carbohydrates

Even if you’re committed to eating healthy, it’s critical to choose your carbohydrates wisely. You should also eat fewer carbohydrates to help reverse prediabetes.

The majority of the time, you want to eat complex carbohydrates, which are unprocessed carbs. • vegetables; • whole grains; and • beans

These carbs are high in fibre and will keep you full for a longer period of time. They also take longer to break down, so they absorb more slowly into your body. This helps to keep blood sugar levels stable.

Simple carbohydrates, which absorb quickly and cause an immediate spike in blood sugar, should be avoided or limited. Simple carbohydrates include: candy, yoghurt, honey, juices, and certain fruits.

Refined carbohydrates are also fast-acting and should be consumed in moderation or avoided. • white rice • white bread • pizza dough • breakfast cereals • pastries • pasta

6. Address sleep apnea

Also, keep in mind that sleep apnea has been linked to insulin resistance.

Breathing stops repeatedly throughout the night due to throat muscle relaxation in this condition.

• loud snoring • gasping for air while sleeping • choking while sleeping • waking up with a headache • daytime sleepiness

To keep the throat open while sleeping, an oral appliance is usually used.

A continuous positive airway pressure (CPAP) machine can also be used. This keeps the upper airway passage open all night.

7. Increase your water consumption.

Another great way to reverse prediabetes and prevent type 2 diabetes is to drink plenty of water.

Water helps control blood glucose levels and is a healthier alternative to sodas and fruit juices. These drinks are usually high in sugar.

8. Consult a dietitian nutritionist.

Knowing what to eat when you have prediabetes can be difficult. Even if your doctor makes dietary recommendations, it’s a good idea to consult with a registered dietitian nutritionist (RDN).

An RDN can offer nutritional advice and recommendations on which foods to eat and which to avoid.

They can assist you in developing a meal plan tailored to your specific condition as well as other practical strategies for maintaining a healthy diet. The goal is to keep your blood sugar stable.

If you have prediabetes, can medications help?

Even though lifestyle changes can help some people reverse prediabetes, it is not enough for everyone.

If your blood sugar levels do not improve and you are at high risk of developing diabetes, your doctor may advise you to take medication.

Metformin (Glucophage, Fortamet) or a similar drug can help lower blood sugar and reverse prediabetes.

Metformin has been shown to reduce diabetes risk by up to 30%.

Reliable Source. It may also help you lose weight by suppressing your appetite.

When should you see your doctor?

Diabetes type 2 can develop from prediabetes. As a result, it’s critical to keep an eye on your symptoms and consult your doctor if you notice any early signs of diabetes.

These symptoms vary from person to person and may include: • increased urination • unusual hunger • blurry vision • fatigue • increased thirst

In conclusion

A prediabetes diagnosis does not automatically imply that you will develop type 2 diabetes. However, you must act quickly to reverse the condition.

It is critical to maintain a healthy blood sugar level. You will not only avoid type 2 diabetes, but also its complications such as heart disease, stroke, nerve damage, and others.