Can prediabetes be reversed naturally?
Prediabetes, a condition characterized by higher-than-normal blood sugar levels, can be managed and even reversed with the right lifestyle changes. Here's a guide to help you understand the steps you can take to keep prediabetes at bay.
Moderate alcohol consumption may lower the risk of developing type 2 diabetes, but heavy drinking can increase it. Stress, on the other hand, can contribute to insulin resistance and high blood sugar levels. If you experience symptoms such as frequent urination, extreme thirst, blurry vision, constant hunger, fatigue, slow healing of cuts or bruises, tingling, numbness, or pain in the feet or hands, it's crucial to consult a doctor.
The American Diabetes Association (ADA) recommends that people with prediabetes work with a registered dietitian nutritionist or enroll in a lifestyle program. Adequate sleep (7-8 hours per night) and treating sleep apnea can also help manage or reverse prediabetes.
Dietary changes focusing on whole foods—such as vegetables, fruits, whole grains, lean proteins, and healthy fats—while minimizing processed foods, sugary drinks, and unhealthy fats, can significantly reduce the risk of progressing from prediabetes to diabetes. Increasing fiber intake through foods like legumes, oats, and leafy greens helps regulate blood sugar and promotes satiety, aiding weight control.
Physical activity is one of the most effective measures. Regular exercise that totals at least 150 minutes a week of moderate-intensity aerobic activity (e.g., brisk walking, cycling, swimming) combined with strength training two days per week enhances muscle glucose uptake and insulin sensitivity. This routine also supports weight loss, which itself reduces insulin resistance. Consistency and gradual progression are crucial for sustainable benefits.
Weight loss of approximately 5–7% of body weight has been shown in major studies like the Diabetes Prevention Program (DPP) to reduce the risk of developing type 2 diabetes by around 58%, making it a cornerstone of prediabetes reversal strategies.
Bariatric surgery may benefit people with prediabetes and help reduce the risk of diabetes complications. For those who lose 5% to 7% of their body weight, the risk of developing type 2 diabetes within three years drops by 54%.
The Mediterranean diet, which includes plenty of fruits, vegetables, and whole grains, may help some people manage or reverse prediabetes. Regular exercise, such as walking, is also a key component in managing and reversing prediabetes.
If you're at increased risk of prediabetes, you can take a simple CDC risk test to determine your risk level. If the test shows an elevated risk, it's recommended to ask your doctor about taking a blood sugar test to see whether you have diabetes or prediabetes.
In summary, a combined approach incorporating diet, exercise, weight loss, good sleep, and stress control can effectively reverse prediabetes and prevent progression to diabetes by improving the body's blood sugar regulation and insulin sensitivity. The CDC-approved lifestyle-change programs are designed for individuals who are overweight, not pregnant, and have a recent blood test with results in the prediabetes range or are at high risk for type 2 diabetes based on a risk assessment.
- A naive approach toward managing prediabetes might overlook the importance of moderating alcohol consumption to lower the risk of type 2 diabetes.
- COPD, a respiratory condition, might not directly affect prediabetes, but stress, a common symptom in COPD patients, can contribute to insulin resistance and high blood sugar levels.
- Diabetes Mellitus, specifically Type 2 Diabetes, is a chronic condition that can be managed and even reversed with the right lifestyle changes for those with prediabetes.
- Prediabetes, a condition that can be managed, often requires predictive measures, such as consulting a doctor if symptoms like frequent urination are experienced.
- Workplace-wellness programs could potentially incorporate information on managing prediabetes, given its association with chronic diseases like diabetes and chronic kidney disease.
- Therapies and treatments for mental health, such as stress control techniques, can indirectly aid in managing prediabetes by reducing stress-induced insulin resistance.
- A person with prediabetes might benefit from seeking advice from a registered dietitian nutritionist for proper dietary management.
- CBD, a compound extracted from cannabis, might not directly impact prediabetes, but its potential benefits for mental health could indirectly help manage stress levels and thereby insulin resistance.
- Science has shown that nutrition, particularly focusing on whole foods and minimizing processed foods, plays a significant role in managing and reversing prediabetes.10.Weight management strategies, like increasing fiber intake through foods like legumes, oats, and leafy greens, can help regulate blood sugar and promote satiety, aiding weight control.
- Fitness and exercise programs tailored for prediabetes management can enhance muscle glucose uptake and insulin sensitivity, supporting weight loss and reducing insulin resistance.
- Medical conditions like sleep apnea, if treated appropriately, can help manage or reverse prediabetes by ensuring adequate sleep, which is a crucial factor in overall health and wellness.
