You may have wondered, what is Prediabetes? It’s a condition many people haven’t heard of, even though it affects about 40% of Americans. Prediabetes is when your blood sugar levels are higher than normal but not yet high enough to be classified as type-2 diabetes.
Although the exact cause of Prediabetes isn’t known, it’s linked to insulin resistance. Insulin is a hormone from the pancreas that helps regulate blood sugar levels. Insulin resistance happens when the body’s cells don’t absorb insulin properly.
Many people have Prediabetes without realizing it. In fact, the American Diabetes Association says nine out of ten Americans with this condition are unaware of it because it often has no obvious symptoms and requires a blood test for detection.
A standard blood test like the Fasting Plasma Glucose (FPG) test can easily detect Prediabetes. If your FPG test result is between 100 and 125, or if your A1C result is between 5.7% and 6.4%, you might have Prediabetes.
Being diagnosed with Prediabetes doesn’t mean you will definitely develop type-2 diabetes, but it can happen if left untreated. Type-2 diabetes occurs when the body can’t effectively absorb glucose, leading to high blood sugar. Leaving type-2 diabetes untreated can result in serious complications like heart attack, kidney disease, and tissue damage. However, some lifestyle changes can reverse Prediabetes.
Here are five ways to reverse Prediabetes naturally:
1. **Change Your Diet:**
Adopting a healthy diet is a solid way to combat Prediabetes. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests a low-fat, low-calorie diet. While there’s no one-size-fits-all eating plan for those with diabetes or Prediabetes, aim to eat a variety of foods that are low in added sugars, saturated fats, and trans fats. You should also limit high-calorie, fat-laden, and sugary foods. Instead of avoiding carbs entirely, choose low-carb options and moderate your intake. Research suggests that 40-45% of daily calories can come from carbohydrates for people with type-2 diabetes.
2. **Exercise Regularly:**
According to the American Diabetes Association (ADA), exercise can lower blood sugar for up to 24 hours after you’re done. It also boosts energy and reduces insulin resistance. Start with short, 10-20 minute exercises and gradually increase the intensity. The goal is to eventually manage 30-minute to hour-long workout sessions at least five days a week. High-Intensity Interval Training (HIIT) is particularly effective because it can improve glucose control for up to 48 hours.
3. **Lose Weight:**
Managing weight is crucial for reversing Prediabetes since being overweight or obese makes it harder to control blood sugar and diabetes. Excess weight also increases the risk of severe health conditions like heart disease, high blood pressure, stroke, and cancer. Losing 5% to 7% of your body weight can significantly improve blood sugar levels. Combining regular exercise with a healthy diet is the best approach to losing weight.
4. **Get Adequate Sleep:**
Sleep affects overall health and well-being, and it’s particularly important if you have Prediabetes. Lack of sleep can worsen insulin resistance and make blood sugar harder to control. Without sufficient sleep, Prediabetes is more likely to turn into type-2 diabetes. Ensure you get enough rest to help manage your blood sugar levels effectively.
5. **Manage Stress:**
Stress can interfere with sleep and weight loss plans, leading to unhealthy habits like overeating, skipping exercise, smoking, or drinking more alcohol. This is harmful to those with Prediabetes or type-2 diabetes. Stress increases cortisol levels, which can raise blood sugar and exacerbate insulin resistance. Managing stress through therapies, meditation, deep breathing, and yoga exercises is beneficial for controlling Prediabetes.
By making these lifestyle changes, you can reverse Prediabetes and reduce the risk of developing type-2 diabetes.