Worried About Prediabetes? Quicks Tips To Help Reverse It Naturally

Prediabetes is a situation where the blood sugar levels surge higher than the normal levels but not high enough to be categorised as types 2 diabetes. If you have been diagnosed with prediabetes, it may appear to be less worrying than full blown diabetes, but it is still not a good situation to be in. The good thing is that it can be reversible if it is detected early via lifestyle changes. It will include indulging in regular physical exercises and altering your eating habits.

It is worth mentioning that a healthy fasting blood sugar range is 70 to 99 miligrams per deciliter (mg/dL). When it comes to prediabetes, the fasting levels rise to nearly 100 to 125 mg/dL, according to Cleveland Clinic. Prediabetes can turn into Type 2 diabetes that can cause impact several body parts if left uncured. ¹

Common Risk Factors

• Overweight

• Leading an inactive lifestyle

• Unhealthy diet pattern

• Family history of diabetes

• High blood pressure or cholesterol

• Being 45 or older than 45

• History of gravid diabetes

• Smoking

• Obstructive Sleep Apnea

Symptoms Of Prediabetes

• Frequent Urination more noticeable at night

• Feeling Thirsty Regularly

• Excessive Hunger

• Fatigue

5 Tips That Can Help Reverse Prediabetes

Aim To Lose Weight: If you are obese or overweight, losing approximately 7% of your total weight can alleviate the onset of type 2 diabetes by more than half, according to Cleveland Clinic. ¹ Indulging in exercising or regular movement can make the body more sensitive to insulin. Regular workout can help in building muscle that will absorb the blood glucose. You should set a target of 30 minutes workout every day for five days a week. According to a report featured in National Library of Medicine, “Though several pharmacological approaches can reverse prediabetes, lifestyle modification provides the strongest evidence of effectiveness and should remain the recommended approach to address this condition.” ²

Eat Healthy: It is imperative to eat healthy foods with strong emphasis on balanced diet containing whole foods. You should include plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats in your everyday diet. It is significant to restrict the consumption of processed foods, sugary items, and refined carbs. It is also crucial to replace cold drinks or sugary drinks with herbal tea, green tea, black coffee, coconut water, and lemon water. Focus on low glycemic foods like berries, lentils, sweet potato, oats, quinoa, etc. Add healthy fats like avocados, olive oil, salmon fish, and nuts.

Quality Sleep: You should prioritise to get at least 7 to 9 hours of quality sleep as it will help in maintaining healthy hormonal balance and insulin sensitivity.  Also, it is also significant to handle stress as it can trigger blood sugar spikes. Practice deep breathing, meditation, and other forms of exercises.

Quit Smoking: It is important to quit smoking as it can surge inflammation and aggravate insulin resistance. It will not only boost your heart health but improve the lung health as well by stabilizing blood sugar. You should also restrict intake of alcohol as it can impact liver functioning negatively.

Regular Check Ups: Make sure you opt for regular visits to your healthcare professional as it will help in monitoring the progress and adjustments can be introduced accordingly. Also, it is necessary to undertake consistent monitoring that can help you comprehend how your diet and lifestyle can impact the glucose levels.  

References

1. Cleveland Clinic| Prediabetes

2. National Library of Medicine|Prediabetes

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.