How do you reverse prediabetes? Revering most cases of prediabetes can be by adopting a healthy lifestyle change. Come on, let us explore the possibilities!
Prediabetes statistics; an estimated 34% of adults have prediabetes.
What percent of prediabetics become diabetes? Around 5% to 10% of prediabetes become diabetes every year. If untreated, 50% may develop diabetes in 4 years.
How do you reverse prediabetes?
The lifestyle intervention reduced the incidence of prediabetes by 58%.
Reference: The lifestyle modification program with the goals of at least a 7% weight loss and at least 150 minutes of physical activity per week. Ref: The New England Journal of Medicine 2002 Feb 7; 346(6):393-403.
“Diabetes Prevention Program” study has given as an encouraging result. The risk of developing diabetes in the next three years can improve up to 60 %, with proper diet and exercise.
With healthy lifestyle changes such as eating healthy foods, being more physically active and maintaining a healthy weight may bring your blood sugar level back to normal.
You can reverse prediabetes by:
- Achieve a weight loss of 7 % with proper diet and regular exercise. If your weight has not reduced, then reduce your calorie intake.
- Do regular exercise at least 150 minutes a week of moderate-intensity activities such as walking or cycling. High-intensity strength training can make wonder.
- Additionally, a diabetes medication metformin (for prediabetes) can reduce your risk of getting diabetes by up to 31 %.
The lifestyle intervention was more effective than metformin.
Lifestyle changes and metformin treatment both reduced the incidence of diabetes in persons at high risk. A study confirms lifestyle intervention is the better option compared to metformin. Reference: The New England Journal of Medicine 2002; 346:393-403.
13 Simple steps to prevent prediabetes progression
How do you prevent the progression of prediabetes progression? Most cases of prediabetes can be reversed by healthy lifestyle changes.
Come on, let us explore the possibilities! Just take these simple 13 steps to help reverse prediabetes. You can reverse prediabetes by shifting towards a healthy lifestyle.
How to improve insulin resistance to reverse prediabetes?
#1. Improve insulin resistance – Prediabetes is triggered by insulin resistance. So regaining insulin sensitivity can reverse prediabetes. Insulin resistance is due to too much insulin in the blood, which is due to long-term excess carbohydrate consumption. Limit consumption of carbs such as sugars, grains, and refined carbs. However, you can enjoy healthy carbs (such as nutrient-rich fruits & vegetables), proteins, and fats.
Is it possible to restore beta cell dysfunction?
#2. Restore beta-cell function - High blood sugar leads to glucose and lipid toxicity. Which decreases insulin gene expression and impairment of insulin secretion. Lifestyle modification that includes nutritional therapy increase in physical activity and weight reduction can improve insulin sensitivity and thereby reduce beta cell workload.
All prediabetes in common experience abnormal carbohydrate metabolism.
#3. Cut back carbs – Cutting back on carbs slowly until where they are not a problem to your blood sugar. Recent and older studies have provided evidence that carbohydrate restriction improves blood glucose control, insulin resistance, and obesity. Ref: Annals of Internal Medicine 140:778–785, 2004.
What are fake foods? What are real foods?
#4. Eliminate fake foods - eliminate added sugar-containing foods such as candy bars, no fruit or fruit drinks, or sweetened drinks. Also eliminate bread, bagels, rice, and potatoes. Stop eating fake foods such as foods made out of refined carbs, sugar, and fructose corn syrup. Take real foods straight from nature that is not sweet tasting. Start eating real foods such as healthy green veggies, berries, nuts, seeds, fermented probiotic foods, and greens.
Is it safe to walk after meals? Walk after a meal aids digestion!
#5. Walk a lot – Just walking 30 minutes a day can have a huge impact on prediabetes reversal. Walk (gentle walk, not brisk) after every meal supports proper digestion and nutrient absorption. Never missed a day; walk daily, whenever you get a chance go by walk and use steps instead of lift or elevator.
Exercise plan & Strength training for prediabetes.
#6. Exercise – Do exercise over 12 hours a week. Do exercise 30 minutes in the evening, 30 minutes afternoon. Smaller amounts of high-intensity exercise have been shown to have an increased ability to use insulin, reduce insulin resistance and a better effect on insulin levels (and weight loss) than an hour of daily moderate cardio. Resistance training (1–2 sessions per week) is an effective strategy for reversing prediabetes.
Losing weight improves insulin sensitivity and preserves beta-cell function.
#7. Lose Excess Weight - Studies shows losing weight in the case of overweight can help reverse insulin resistance, which in-turn mitigates beta-cell dysfunction. Healthy reduced (cut back) carb diet, physically active, regular exercise, and a good night sleep supports weight loss.
Intermittent fasting help prediabetes even without weight loss.
#8. Eat dinner by 6 pm - Intermittent fasting by eating dinner by 6 pm and eat nothing for 15 to 16 hours except water and having your breakfast at 9 am or 10 am. It helps burning fat for energy and thus promote weight loss, which in turn improves insulin resistance. Reference: Clinical & Translational Report, Volume 27, Issue 6, P1212-1221.E3, June 05, 2018.
Pure water is the world’s first and foremost medicine!
#9. Drink more water – Drink at least 1 or 2 glass of water immediately after wakeup can help wash out your intestine and kidney. Drink a glass of water 1/2 hour before or 1 hour after a meal. Avoid drinking water at mealtime; instead, you can sip water with food that helps the smooth movement of food and digestion.
You know! 75% to 90% of all doctor's visits are due to stress.
#10. Stress management– Stress raises cortisol and can lead to hormone imbalance, insulin problems, and increases the risk to various types of disease. Learn to reduce and better management of your sources of stress. Getting a good quality night sleep every day can help reduce stress hormone levels.
A healthy gut is crucial for your health!
#11. Fix your Gut – Overuse of antibiotic use, painkiller medications, and proton pump inhibitor drugs may disturb gut microbiome. Also, excess consumption of sugar and refined carb may deplete beneficial microbiome and increase harmful bacteria that inflame the gut. Probiotic food or supplement can help heal your gut and help reverse prediabetes.
Why is meditation important? How it can improve your life?
#12. Meditation, yoga or tai chi - Yes, this is a secret, traditional way for healthy living or to restore wellbeing. Energy level increases by these practices; this energy can be utilized to heal the body, reestablish balance, and eliminate disorders.
Dietary supplements: Do they help prediabetes?
#13. Supplementation – Nutrition can help your body heal from prediabetes. Some useful supplements that help prediabetes are omega 3, alpha-lipoic acid, chromium, coenzyme q10, and magnesium. Also, herbal supplements such as cinnamon, fenugreek, ginseng, etc. can be helpful.
How long does it take to reverse prediabetes?
Difficult to answer this question; depending on your initial glucose levels and based on how effectively you adopted to the above said healthy lifestyle, your blood sugar return to normal in 3 to 6 months. For some, it may take 1 to 2 years to reach standard glucose tolerance.
What to do, my blood sugar normalized?
Even if the blood sugar returned to normal, you still need to follow a healthy lifestyle to stay on track. Also, maintain a healthy weight. Check your blood glucose at least every three years if you stop managing your prediabetes by discontinuing healthy lifestyle and gaining weight? Then your prediabetes or diabetes will likely to return.