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You might have wondered, what is Prediabetes? Even though it affects 40% of Americans, you may not have heard of this condition before. Prediabetes is when your blood sugar is higher than normal but not high enough to be diagnosed as Type 2 diabetes.
Though the exact cause isn’t known, it’s been linked to insulin resistance. Insulin is a hormone made by the pancreas, which helps regulate glucose levels in your body. Insulin resistance happens when your body’s cells don’t absorb insulin properly.
Many people have Prediabetes without realizing it. According to the American Diabetes Association, nine out of ten people with this condition don’t even know they have it because it shows very few symptoms that are hard to detect without a blood test.
Detecting Prediabetes is quite easy with standard blood tests like the Fasting Plasma Glucose (FPG) test. If your FPG test results fall between 100 and 125, or your A1C results are between 5.7% and 6.4%, you likely have Prediabetes.
When you’re diagnosed with Prediabetes, it doesn’t mean you’ll definitely get Type 2 diabetes, but it can develop if not treated. Type 2 diabetes occurs when your body struggles to absorb glucose, causing a spike in blood sugar levels.
If untreated, this can lead to serious issues like heart attacks, kidney disease, and severe tissue damage. However, the good news is that Prediabetes can often be reversed through lifestyle changes. Here are five ways to naturally reverse Prediabetes:
1. **Diet Changes**: Changing your diet is a great way to start. The National Institute of Diabetes and Digestive and Kidney Diseases suggests a low-fat, low-calorie diet for those who want to avoid Type 2 diabetes. Although there’s no one-size-fits-all diet for diabetes or Prediabetes, it’s good to eat foods that are low in added sugars, saturated fats, and trans fats. Opt for smaller portions of high-calorie sugary and fatty foods, and try to eat fewer carbs, replacing them with low-carb options. Remember, reducing carbs doesn’t mean eliminating them entirely, as some amount is still essential for daily nutrition.
2. **Exercise**: According to the American Diabetes Association, exercise can lower your blood sugar for up to 24 hours by boosting your energy and reducing insulin resistance. Start with short exercises (10-20 minutes) and gradually increase to more intense workouts until you can handle 30-minute to one-hour sessions five times a week. High-Intensity Interval Training (HIIT) is particularly effective as it can improve glucose control for up to 48 hours.
3. **Weight Loss**: Losing weight is crucial for managing Prediabetes, especially since being overweight or obese can lead to various severe health issues like heart disease and cancer. It also makes it tougher to manage blood sugar levels. The CDC recommends losing 5% to 7% of your body weight for those diagnosed with Prediabetes. Even a small weight loss can significantly improve your blood sugar levels. Combining regular exercise with healthy eating is the best way to lose weight.
4. **Adequate Sleep**: Getting enough sleep is vital as it affects almost every aspect of your health. Lack of sleep can worsen insulin resistance and make blood sugar tough to control. If you don’t sleep well, there’s a higher chance that your Prediabetes will progress to Type 2 diabetes. Good sleep helps keep your mood stable and productivity high, making it easier to maintain a healthy lifestyle.
5. **Stress Management**: It’s essential to manage stress, as stress can mess up your sleep, diet, and exercise routines. When stressed, many people tend to overeat, skip workouts, smoke, or drink more alcohol—all of which can worsen Prediabetes. Stress increases cortisol, a hormone that elevates blood pressure and heart rate and can interfere with insulin’s effectiveness. This can make your body more insulin-resistant and cause your pancreas to struggle to keep up, leading to higher glucose levels in the blood. Manage stress through therapy, meditation, deep breathing, and yoga.
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