It can take anywhere from weeks to months to even a few years to reverse prediabetes.
You can reverse prediabetes by eating healthy, losing weight, and exercising regularly. A study has reported that people with prediabetes who weigh about 200 pounds or more should lose 10-14 pounds to prevent the risk of developing type II diabetes.
What is prediabetes?
Type II diabetes is a metabolic and endocrine disorder where the body fails to regulate blood sugar (glucose) levels due to the inability to utilize insulin normally. Glucose can accumulate in small blood vessels, which can then lead to organ damage and dysfunction.
Although people with prediabetes may not cause symptoms, it can still be harmful to your health and should be managed to prevent its progression to diabetes.
Who is at high risk for prediabetes?
Anyone can develop prediabetes, but several factors can increase your risk of developing this condition:
- Family history of type II diabetes
- Age over 45 years
- Polycystic ovary syndrome
- Cushing’s syndrome
- Sleep apnea
- Gestational diabetes
- Medications such as steroids, antipsychotics, or HIV medications
The following risk factors can be modified to lower the risk of prediabetes:
What is the best way to reverse prediabetes?
Reversing prediabetes takes consistency and patience. The best ways to reverse prediabetes include the following measures:
- Lose excess weight: Obesity can be a major risk factor for insulin resistance, leading to improper regulation of blood sugar levels. Losing even 5% of your body weight can significantly improve your health and help you reverse prediabetes.
- Follow a healthy diet: Avoid foods high in saturated fats and processed foods to prevent the risk of prediabetes. Instead, opt for whole grains, fruits, and vegetables and restrict your overall calorie consumption.
- Avoid sugary foods: Eating sugar may not directly cause diabetes, but studies have reported that individuals who consume 1-2 cans of sugary soda a day are 26% more likely to develop type II diabetes mellitus. Sugar can cause sudden insulin spikes, thereby increasing the risk of diabetes.
- Exercise regularly: Try to get 150 minutes of moderate physical activity a week, which is approximately 30 minutes 5 days a week. If you have a tight schedule, you can split your exercise sessions into 3 smaller workouts a day. For example, you can exercise 20 minutes in the morning, walk for 20 minutes during lunchtime, and do light exercise for 20 minutes after dinner.
- Get adequate sleep: Sleeping for less than 6-7 hours a night has been linked to a long list of mental and physical health problems. Lack of sleep can lead to unhealthy eating, weight gain, and a rise in stress hormones, which can increase the risk of insulin resistance.
How to Reverse Prediabetes. https://health.clevelandclinic.org/how-to-reverse-prediabetes/
Prediabetes Is on the Rise—Here’s How To Reverse It. https://www.yalemedicine.org/news/prediabetes
The Surprising Truth About Prediabetes. https://www.cdc.gov/diabetes/library/features/truth-about-prediabetes.html
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- high blood pressure,
- high cholesterol,
- heart disease,
- family history,
- poor diet, and
- lack of activity.
Diet changes along with other healthy lifestyle changes are important in treating prediabetes.
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