Although while prediabetes does not necessarily portend the impending onset of diabetes, it is advisable to take steps to reverse the condition. Your food and lifestyle choices might change dramatically.

When blood sugar levels are above normal but not high enough to be classified as type 2 diabetes, you have prediabetes. Although the precise origin of prediabetes is unknown, insulin resistance is a contributing factor. Your cells quit responding to the insulin hormone at this point.

Insulin, which is made by the pancreas, enables glucose (sugar) to enter your cells. Sugar can build up in your bloodstream if your body doesn’t utilise insulin appropriately. Although some people experience darkening of the skin around the armpits, neck, and elbows, prediabetes doesn’t always result in symptoms.

Prediabetes is easily diagnosed with a blood test. A fasting plasma glucose (FPG) test is part of this. Scores in the range of 100 to 125 may suggest prediabetes.

An A1C test, which tracks your blood sugar over three months, can also be used by your doctor. Prediabetes can also be detected in test results that range from 5.7 to 6.4 percent. But, a prediabetes diagnosis does not guarantee that you will eventually acquire type 2 diabetes. Some people have been able to reverse prediabetes by making dietary and lifestyle changes.

Consume a “clean” diet

A diet rich in processed foods, which have extra fats, calories, and sugar without any nutritional benefit, is one risk factor for prediabetes. Your risk is also increased by a diet heavy in red meat.

A “clean” diet, which includes better options, can aid in reestablishing regular blood sugar levels. This can help prevent type 2 diabetes and reverse prediabetes.

Include items low in calories and fat in your diet. They consist of:

• complex carbohydrates in fruits
• vegetables
• healthy meats
• whole grains
• omega-3 fatty acids from avocado and fish

Regular exercise

Another risk factor for prediabetes is a lack of exercise. Exercise improves insulin sensitivity, which lowers blood sugar and is beneficial for both physical and mental health. Your body’s cells can utilise insulin more effectively as a result.

The American Diabetes Association (ADA) claims that exercising can lower blood sugar levels for up to 24 hours following a session.

Start out slowly while starting a new fitness regimen. Exercise lightly for 15 or 20 minutes, then after a few days progressively up the duration and intensity of your workouts.

You should try to exercise for 30 to 60 minutes, five days a week at the very least. Exercises might be:

• walking
• biking
• jogging
• swimming

Reduce your weight.

Regular exercise has several advantages, one of which is that it can aid in weight loss. In fact, decreasing just 5 to 10 percent of your body fat can lower blood sugar and aid in prediabetes reversal. This weighs between 10 and 20 pounds for some individuals.

Moreover, having a greater waist size results in increased insulin resistance. For ladies, this equates to 35 inches or more, while for men, it’s 40 inches or more.

Losing weight requires both a healthy diet and consistent exercise. You have additional options. This could entail joining a gym, hiring a personal trainer, or having a friend or relative act as your accountability partner. Also, eating five or six smaller meals throughout the day rather than three larger ones can be beneficial.

Quit smoking.

Smoking increases the risk for heart disease and lung cancer, as is widely known. The risk of insulin resistance, prediabetes, and type 2 diabetes is further increased by smoking.

You can obtain support to stop smoking. Utilize over-the-counter medications like nicotine gum or patches. Ask your doctor about prescription drugs that can help you quit smoking or programmes that can help you quit cold turkey.

Reduce your carbohydrate intake.

Even if you’re dedicated to eating healthily, it’s crucial to pick your carbohydrates wisely. In order to assist reverse prediabetes, you should also consume fewer of these carbohydrates.

You should eat complex carbohydrates, which are unprocessed carbohydrates, the majority of the time. They consist of:

• vegetables
• whole grains
• beans

These carbohydrates are high in fibre and prolong feeling full. They also absorb into your body at a slower rate since they take longer to decompose. By doing this, blood sugar spikes are avoided.

Simple carbs should be avoided or limited since they absorb fast and result in a sharp rise in blood sugar. Simple carbs consist of:

• candy
• yoghurt
• honey
• juices
• certain fruits

Furthermore fast-acting, refined carbs are to be restricted or avoided. They consist of:

• white rice
• white bread
• pizza dough
• breakfast cereals
• pastries
• pasta

Deal with sleep apnea

Also keep in mind that sleep apnea and insulin resistance have been linked. Due to the neck muscles relaxing in this situation, respiration frequently ceases throughout the course of the night.

Sleep apnea symptoms include:

• strong snoring
• breathing heavily when sleeping
• choking while sleeping
• headache upon awakening
• daytime slumber

The typical course of treatment include using an oral appliance to keep the throat open while you sleep.

A continuous positive airway pressure (CPAP) machine is an additional option. As a result, the top airway passage remains open all night.

Take more water.

Another great strategy to correct prediabetes and prevent type 2 diabetes is to drink enough of water.

Water is a healthier alternative to sodas and fruit drinks and helps regulate blood sugar levels. These drinks often include a lot of sugar.

Can medications help if you have prediabetes?

Changing one’s lifestyle can correct prediabetes in some people, but it doesn’t work for everyone. Your doctor may recommend medication if your blood sugar doesn’t improve and you have a high risk of developing diabetes.

Medicines such as metformin (Glucophage, Fortamet) or a comparable substance can help lower blood sugar levels and reverse prediabetes.

According to studies, metformin can cut your chance of developing diabetes by up to 30%. Moreover, it might lessen your appetite, which could aid in weight loss.

REFERENCES:

• https://www.healthline.com/health/diabetes/how-to-reverse-prediabetes-naturally
• https://www.endocrineweb.com/conditions/pre-diabetes/how-can-you-reverse-prediabetes
• https://www.medicalnewstoday.com/articles/how-to-reverse-prediabetes-naturally
• https://www.webmd.com/diabetes/ss/slideshow-prediabetes-recommendations

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