How do you reverse prediabetes or Prevent Type 2 Diabetes you may wonder?
Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes.
The good news is that prediabetes can often be reversed through lifestyle changes to prevent or delay developing full-blown diabetes.
This article will provide tips on how to reverse prediabetes fast through diet, exercise and other lifestyle changes. Read on to learn how you can take control of your health and potentially prevent type 2 diabetes.
Having prediabetes means your blood glucose (sugar) levels are higher than normal, but not high enough to be diagnosed as diabetes.
Prediabetes puts you at increased risk for developing type 2 diabetes, heart disease and other serious health problems.
Without lifestyle changes to improve your health, 15-30% of people with prediabetes will develop type 2 diabetes within 5 years. Luckily, studies show it’s possible to reverse prediabetes and help prevent type 2 diabetes through weight loss, healthy diet, physical activity and other lifestyle changes.
What Causes Prediabetes?
Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. It occurs when the body becomes resistant to the hormone insulin, preventing cells from properly absorbing glucose (sugar) from the bloodstream to be used for energy.
Insulin resistance causes glucose to build up in the blood instead of being taken up by cells. The pancreas initially responds by releasing more insulin to compensate, resulting in elevated insulin levels.
But over time, the insulin-producing beta cells in the pancreas can wear out from overproduction of insulin. This ultimately leads to higher blood glucose levels and can progress to full-blown type 2 diabetes.
Prediabetes indicates an increased risk for developing type 2 diabetes, heart disease, stroke, and other health problems. Without intervention, 15-30% of people with prediabetes will develop type 2 diabetes within 5 years.
However, studies show making simple lifestyle changes can reverse prediabetes and prevent or delay diabetes in over 50% of cases.
Common risk factors for developing prediabetes include:
- Being overweight or obese – excess weight contributes to insulin resistance.
- Family history of type 2 diabetes – genetics can play a role.
- Inactive lifestyle – lack of exercise increases insulin resistance.
- Age over 45 years old – risk increases with age due to changes in insulin sensitivity.
- Gestational diabetes during pregnancy – signals increased future risk.
- Polycystic ovary syndrome (PCOS) – hormonal imbalance linked to insulin resistance.
- High blood pressure and abnormal cholesterol – markers of metabolic syndrome.
Prediabetes has no distinct signs or symptoms. The only way to diagnose it is through blood tests for blood glucose levels. Fasting blood sugar, A1C hemoglobin and oral glucose tolerance testing are used to detect prediabetes.
If you have any risk factors, getting tested is critical. Catching and treating prediabetes early makes it easier to reverse before long-term complications set in.
How is Prediabetes Diagnosed?
Prediabetes is diagnosed through one of three blood tests:
- Fasting blood sugar – a level between 100 and 125 mg/dL indicates prediabetes.
- Hemoglobin A1C – a level between 5.7% and 6.4% indicates prediabetes.
- Oral glucose tolerance test – a 2-hour blood glucose level between 140 and 199 mg/dL indicates prediabetes.
If your results are in the prediabetes range for any of these tests, your doctor will likely recommend lifestyle changes and more frequent testing to monitor your blood sugar levels. Getting tested is important, because prediabetes often has no obvious symptoms.
Ask your doctor when you should be tested based on your risk factors.
10 Steps You Can Take to Reverse Prediabetes
The good news is that for most people, prediabetes can be reversed and progression to type 2 diabetes can be prevented or delayed through simple lifestyle changes like:
1. Lose Excess Weight
Losing just 5-7% of your body weight (10-15 pounds if you weigh 200 pounds) can help reverse prediabetes. Extra weight contributes to insulin resistance. Losing weight through healthy eating and exercise can improve insulin sensitivity and lower blood sugar levels.
2. Eat a “Prediabetes Diet”
Following a healthy prediabetes diet that is low in refined carbs, added sugars and unhealthy fats can help reverse insulin resistance. Focus on high fiber whole grains, lean protein, healthy fats and plenty of vegetables. Limit processed foods, sugary beverages and fruit juices.
3. Increase Physical Activity
Aim for at least 150 minutes per week of moderate activity like brisk walking. Increased activity helps your cells become more sensitive to insulin for better blood sugar control.
4. Take Medications If Prescribed
If lifestyle changes are not enough, your doctor may prescribe metformin or other medications to help control your blood sugar levels.
5. Get Plenty of Quality Sleep
Poor sleep is linked to insulin resistance. Aim for 7-9 hours per night to aid in blood sugar regulation.
6. Manage Stress
Chronic stress raises cortisol and blood sugar levels. Make time to decompress with relaxing activities.
7. Drink Water and Stay Hydrated
Dehydration can cause blood sugar spikes. Drink plenty of water and limit sugary drinks like juice and soda.
8. Monitor Your Blood Sugar
Keep track of your blood sugar levels to evaluate the effectiveness of lifestyle changes. Home glucose monitors can be helpful.
9. Join a Diabetes Prevention Program
Structured programs provide support for losing weight and making lifestyle changes to prevent type 2 diabetes.
10. Talk to Your Doctor
Get individualized advice from your healthcare provider on managing prediabetes based on your health profile and risk factors. Ongoing monitoring and support are key.
Making lifestyle modifications and partnering with your healthcare team are the keys to successfully reversing prediabetes before it progresses to type 2 diabetes. Even small changes can make a big difference in your health.
Prediabetes vs. Type 2 Diabetes – What’s the Difference?
Prediabetes and type 2 diabetes overlap in many ways and getting diagnosed with prediabetes means you are at increased risk for developing type 2 diabetes. However, they are two distinct conditions:
Prediabetes
- Fasting blood sugar between 100-125 mg/dL
- A1C between 5.7-6.4%
- Can often be reversed with lifestyle changes
- Lower risk of complications than diabetes
- 15-30% will progress to diabetes in 5 years
Type 2 Diabetes
- Fasting blood sugar 126 mg/dL or higher or A1C of 6.5% or higher
- More difficult to reverse than prediabetes
- Higher risk of complications than prediabetes
- Requires careful blood sugar control and monitoring
The key distinguishing factor is that with prediabetes blood glucose levels are elevated but not yet high enough to cross the threshold for a diagnosis of type 2 diabetes.
Treating prediabetes is critical because lowering blood sugar levels through diet, exercise and other lifestyle changes can prevent or delay progression to true diabetes in over 50% of cases.
Type 2 diabetes is a chronic disease that worsens over time, so early intervention with prediabetes is key.
Diet for Prediabetes: Foods to Eat and Avoid
Following a targeted prediabetes diet can help reverse insulin resistance and lower blood sugar levels. Key diet tips include:
Foods to Eat More Of:
- Non-starchy vegetables – broccoli, spinach, tomatoes, carrots, etc.
- Whole grains – oatmeal, quinoa, brown rice, whole grain bread
- Legumes – lentils, beans, peas
- Lean protein – chicken, turkey, tofu, eggs, fish
- Healthy fats – olive oil, avocados, nuts, seeds
- Low-fat dairy – Greek yogurt, milk, cheese
Foods to Limit:
- Sugary foods – candy, cookies, cakes, ice cream
- Sugary drinks – soda, sweet tea, energy drinks, fruit juice
- White bread, pasta, rice – opt for whole grain versions
- Processed snacks – chips, pretzels, crackers
- Fast food and fried foods
- Fatty meat – bacon, sausage, hot dogs
- Full-fat dairy – regular cheese, whole milk
Following a balanced plate approach with lean protein, high fiber carbs and veggies at meals and snacks can keep blood sugar steady. Avoid going long periods without eating to prevent spikes and crashes in blood glucose levels.
Sample Meal Plan for Prediabetes
Here is a sample 1-day meal plan for prediabetes:
Breakfast: Oatmeal with berries and almonds
Snack: Cottage cheese and sliced cucumbers
Lunch: Grilled chicken salad with leafy greens, tomatoes, avocado and balsamic vinaigrette
Snack: Plain Greek yogurt with walnuts and chia seeds
Dinner: Baked salmon with broccoli and brown rice
Dessert: Fresh strawberries with whipped cream
This meal plan focuses on lean proteins, high fiber carbs, healthy fats and non-starchy veggies to help maintain healthy blood sugar levels. The foods are also low in added sugars and unhealthy saturated fats.
Aim to eat every 3-4 hours to prevent blood sugar dips and spikes. Always pair carbs with protein and healthy fat for better glycemic control.
Exercising with Prediabetes – What Type & How Often?
Along with healthy eating, regular physical activity is key for reversing prediabetes. Exercise makes your cells more sensitive to insulin so they can uptake glucose from the bloodstream better.
How often: Aim for at least 150 minutes per week of moderate exercise. This could be 30 minutes a day, 5 days a week.
Type of exercise: Brisk walking is great moderate aerobic activity to start with. Also aim to include 2-3 strength training sessions per week.
Other options: swimming, water aerobics, cycling, dancing, tennis, yardwork. Choose activities you enjoy and mix it up!
Tips: Speak with your doctor before significantly increasing your activity levels. Monitor your blood sugar before and after exercise to see your body’s response. Always have a carb-protein snack on hand in case blood sugar drops too low. Stay well hydrated during and after exercise.
Prediabetes increases the risk of exercise-induced low blood sugar, so work closely with your healthcare provider to determine safe exercise plans tailored to your health profile.
Asking Your Doctor for a Prediabetes Treatment Plan
If you’ve been diagnosed with prediabetes, it’s important to meet with your healthcare provider to come up with a treatment plan. Here are some questions to ask at your next appointment:
- What are my exact blood sugar numbers and what do they mean?
- What blood sugar and A1C goals should I aim for?
- How often should I monitor my blood glucose at home?
- What diet changes do you recommend I focus on first?
- What type of physical activity plan would you advise for me?
- Are there any diabetes prevention programs you recommend?
- Do I need to start taking metformin or another medication?
- What are signs my prediabetes is getting worse or progressing to diabetes?
- How often should I follow up and get retested?
- Are there any supplements or over-the-counter products you recommend?
- How can I best manage stress levels to control my blood sugar?
- What else can I be doing to reverse my prediabetes?
Come prepared with any questions you have. Bring a notepad to take notes. Having an open discussion and getting tailored advice from your doctor is key to successfully managing prediabetes and preventing progression to type 2 diabetes.
Prediabetes in Children and Teens – Risks and Prevention Tips
Prediabetes is becoming more common in young people and teens along with the rise in childhood obesity. About 1 in 5 adolescents in the U.S. now have prediabetes.
Major risk factors for prediabetes in youth include:
- Being overweight or obese – excess weight drives insulin resistance
- Family history of type 2 diabetes
- Inactivity and excessive screen time
- High-sugar/high-fat diet
- High blood pressure and cholesterol
Warning signs may include:
- Dark, thick patches of skin (acanthosis nigricans) around neck, under arms or by belly button
- Frequent urination and thirst
- Fatigue
- Blurred vision
Screening for prediabetes should start at age 10 if risk factors are present. Prediabetes is diagnosed the same way as in adults through blood tests.
Tips to prevent prediabetes in youth:
- Achieve and maintain a healthy body weight
- Limit sugary beverages, fruit juice and processed snacks
- Increase physical activity to 60 minutes daily
- Eat more whole foods like vegetables, fruits and lean protein
- Limit screen time to 2 hours or less per day
- Get 8-10 hours of sleep per night
- Speak to a doctor and registered dietitian for guidance
Controlling weight, diet and inactivity are key to preventing prediabetes and future diabetes in young people. Making family lifestyle changes together is most effective.
Final Thoughts
In conclusion, boosting your self-care to prevent prediabetes is a matter of adopting a holistic approach to your wellbeing. The first line of defense is a balanced diet, rich in nutrients and low in sugary, processed foods.
Be mindful of your portion sizes and aim to incorporate a variety of fruits, vegetables, whole grains and lean proteins into your meals. Regular physical activity is another major factor. Aim for at least 30 minutes of moderate-intensity exercise, like brisk walking or cycling, every day.
Furthermore, prioritize adequate sleep and stress management techniques, such as meditation and deep-breathing exercises, to keep your body and mind in a balanced state. Regular checkups with your healthcare provider are also essential to monitor any potential risks and to keep track of your overall health.
Remember, self-care is not a one-time task but a continuous process that requires commitment and perseverance. Make it a priority in your daily routine to reap its long-term benefits.
Frequently Asked Questions
Q: What is prediabetes?
A: Prediabetes is a condition where blood glucose levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes.
Q: What are the risk factors for prediabetes?
A: Risk factors for prediabetes include being overweight or obese, having a family history of diabetes, not being physically active, and having high blood pressure or high cholesterol.
Q: How is prediabetes diagnosed?
A: Prediabetes is typically diagnosed through blood tests, such as fasting plasma glucose (FPG) test or an A1C test. A fasting plasma glucose level between 100-125 mg/dl or an A1C level between 5.7-6.4% indicates prediabetes.
Q: Can prediabetes be prevented?
A: Yes, prediabetes can be prevented or delayed through lifestyle changes such as maintaining a healthy weight, eating a balanced diet, and being physically active.
Q: How can diet and lifestyle changes help prevent prediabetes?
A: Making healthy food choices and being physically active can help lower your blood glucose levels and reduce your risk of developing type 2 diabetes.
Q: What is the role of a dietitian in preventing prediabetes?
A: A dietitian can provide personalized guidance on creating a diet and lifestyle plan to prevent prediabetes. They can help you make healthy food choices and develop an eating plan that suits your needs.
Q: How many minutes of physical activity should I aim for to prevent prediabetes?
A: The American Diabetes Association recommends aiming for at least 150 minutes of moderate-intensity aerobic activity per week to lower your risk of prediabetes.
Q: What is the National Diabetes Prevention Program?
A: The National Diabetes Prevention Program is a partnership between the Centers for Disease Control and Prevention (CDC) and other organizations. It aims to prevent or delay type 2 diabetes through lifestyle changes and behavior modification.
Q: How can I lower my risk of prediabetes and type 2 diabetes?
A: You can lower your risk of prediabetes and type 2 diabetes by making changes to your diet and lifestyle. This includes maintaining a healthy weight, being physically active, and making healthy food choices.
Q: Can prediabetes lead to type 2 diabetes?
A: Yes, if left untreated, prediabetes can progress to type 2 diabetes. However, taking steps to prevent or delay type 2 diabetes can reduce the chances of it developing.
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Biana Ralph, passionate health enthusiast and blogger. My mission is to inspire a healthy lifestyle through insightful content creation and empowering you to live your best life!