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Reversing Prediabetes: All You Need To Know

Jan 11, 2024

Ashima Raizada

Title

Learning that you're prediabetic can be a lot to take in. You might be feeling a mix of emotions right now - confusion, concern, or even a bit of fear about what this diagnosis means for your future. And that's completely normal. It stirs up a whirlwind of questions about your next steps and whether reversing prediabetes is even a possibility. But hold on, take a deep breath and let's get through this, together.

Highlights

Prediabetes is like a warning sign that your body's balance is starting to tip in the wrong direction
You have the power to halt the progression of prediabetes through diet and lifestyle changes
By exercising, optimizing sleep, avoiding alcohol, quitting smoking, and managing stress, you can reverse prediabetes
Prediabetes is a personal journey and it's reversal time frame varies for everyone

What Prediabetes and its Diagnosis Means For You

Prediabetes is like a warning sign that your body's balance is starting to tip in the wrong direction. It means your insulin levels are higher than they should be, but you're not quite in the diabetes zone yet. It's a crucial time to take action, or you could face some serious health issues down the road.So, what's happening in your body? Well, imagine your body's cells are not listening to insulin as well as they should. Insulin's job is to help sugar in your blood get into your cells, where it's used for energy. But with prediabetes, this system isn't working smoothly, and sugar gets stuck in your bloodstream instead. This is called insulin resistance, and it leads to higher sugar levels and prediabetes.Although prediabetes is a critical juncture in your health journey, it's also an opportunity - a chance to make positive changes that can significantly impact your well-being.

Prediabetes Reversal: Why Should It Be Done?

When you discover you have prediabetes, it's like your body is sounding the alarm, cautioning you about the potential onset of diabetes. Studies show that nearly 70% of people with prediabetes eventually progress to diabetes.Even more concerning is the fact that both prediabetes and diabetes can remain undetected for years, showing no apparent symptoms. By the time the complications of diabetes begin to manifest, they can impact your entire body. And so, prediabetes is a crucial wake-up call, preventing you from chronic and life-threatening health issues.What kinds of health issues are we talking about? Well, they range from cardiovascular problems like heart attacks and hypertension to metabolic issues such as obesity and hyperlipidemia. Other severe complications include stroke, kidney failure, loss of vision, nerve damage, and in extreme cases, the amputation of feet, toes, or legs.Now for the real question, can prediabetes be reversed and if yes, can it be done naturally? Let's find out.

Can You Reverse Prediabetes?

Absolutely! Through changes in your diet and lifestyle, you have the power to not only halt the progression of prediabetes but also ensure that it doesn't escalate into diabetes . Here are some things you can do to reverse your prediabetes:

Start exercising

Staying active is crucial in turning the tide on prediabetes. Exercise kicks your body into gear, using up glucose and helping efficient glucose absorption, lowering those pesky high sugar levels. Both strength training and aerobic exercises are your allies here, with strength training giving an extra boost in glucose absorption, and aerobic exercises aiding in managing blood sugar through weight loss. And here's the good news - it doesn't matter what time you exercise, even evenings work! It's all about keeping that blood sugar in check and syncing up with your body's natural clock. (1)

Pro Tip: Take a short 10-minute walk after meals to boost glucose uptake and help lower your blood sugar levels. (2)

Intermittent Fasting

Your diet plays the lead role in balancing your blood sugar levels. Consider trying intermittent fasting. It's like giving your body a break from food to work on repairing and eliminating waste. Aim for a short eating window of 8-12 hours and fast overnight. This trick can help you shed pounds, improve your digestion, and boost your metabolism. Plus, it's a simple change that could help lower those high glucose levels. Give it a shot and see the difference it can make! (3)

Pro-tip: Wind up dinner before sunset and keep dinner light

Eating food in the right order

When you eat, try starting with fiber and protein before diving into the carbs. This little switch can slow down the absorption of sugar, giving your body more time to handle the glucose and keep your blood sugar levels in check. So, it's not just about what you eat, but also the order in which you eat it! (4)

Pro-tip: If you're eating dessert, have it directly after a fiber and protein-rich meal, preferably after lunch

Improving Your Circadian Rhythm & Sleep

Tuning into your circadian rhythm, your body's natural clock is a simple yet powerful strategy for reversing prediabetes. Aligning your meals, physical activity, and rest with this circadian rhythm helps in optimizing blood sugar control. For example, taking advantage of the morning when your body uses sugar more effectively, or staying active during daylight and winding down in the evening, can all contribute to better managing your blood sugar levels. (5)

Pro-tip: Catch the morning sun to help fix your sleep cycle quickly.

Managing Stress

Keeping stress in check is a crucial part of reversing prediabetes. High-stress levels can lead to poor habits and higher blood sugar levels. Engaging in activities like journaling and meditation can help calm your mind while seeking support from mental health professionals provides additional strategies to manage stress. By incorporating these practices into your routine, you contribute to creating a balanced lifestyle, ultimately aiding in the stabilization of your blood sugar levels and steering clear of prediabetes. (6)

Pro-tip: Unwind with your favorite book or playlist along with a warm shower before bed.

Avoid Alcohol

When your body doesn't handle blood sugar like it should, it causes changes in your weight. You might lose weight because your body's working overtime to get rid of the blood sugar, or you might gain weight due to eating more from mixed-up hunger signals.

Tingling or Numbness

If you have prediabetes, being mindful of alcohol is a must. The American Diabetes Association advises taking it easy - one drink a day for women and for men. A drink could be a small glass of wine, a can of beer, or a shot of liquor. Anything beyond that is going overboard and could increase your risk for type 2 diabetes. (7)

Pro-tip: Skipping alcohol altogether is the best choice for keeping yourself in tip-top shape.

Quit smoking

Lighting up a cigarette can seriously set back your prediabetes reversal journey. When you smoke tobacco, you increase your risk of progressing to type 2 diabetes by 30% to 40% compared to non-smokers. And the more you smoke, the higher your risk climbs. So, if you're serious about turning your health around and reversing prediabetes, cutting out cigarettes is a crucial step. It's about giving your body the best chance to heal and get on the right track. (8) Pro-tip: Each time you feel like smoking, go for a walk instead to help cut the craving. (9)

How long does it take to reverse prediabetes?

When you embark on the journey to reverse prediabetes, a burning question often is, "How long will it take?" The truth is, it's a personal journey and the time frame varies for everyone. Prediabetes reversal is a marathon, not a sprint; it demands consistency and dedication.

Think of it this way: It's not about the speed; it's about making sustainable lifestyle changes. For some, improvements in blood sugar levels might appear within a few weeks, while others might need months or even a year. Our bodies are unique and they respond at their own pace.

Key factors that play a role in your reversal journey include your starting blood sugar levels, how long you've had prediabetes, your age, current weight, any existing complications, and of course, your commitment to a healthy lifestyle. This includes all of the above suggestions and more.

Remember, the lower your blood sugar levels and risk factors, and the more committed you are to positive lifestyle changes, the smoother your journey toward reversing prediabetes will be.

Conclusion

Embracing the journey to reverse prediabetes is a profound commitment to your well-being, filled with opportunities for positive transformation. It's about tuning into your body, understanding its signals, and making intentional choices each day. By incorporating regular exercise, mindful eating, and managing stress, you are setting the stage for a healthier, more balanced life. Remember, the road to reversing prediabetes may be long, but it is filled with rewards. Your body is capable of incredible resilience, and with perseverance, a supportive community, and a dash of patience, you can navigate this journey successfully.

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