Prediabetes is a condition where your blood sugar is higher than normal but not high enough to be classified as type 2 diabetes. Surprisingly, it affects about 40% of Americans, though many are unaware of it. Prediabetes is often linked to insulin resistance. Insulin, produced by the pancreas, helps manage glucose levels in our bodies. When cells in your body don’t absorb insulin well, it leads to insulin resistance.
A lot of people have prediabetes without knowing it because it usually has no noticeable symptoms. According to the American Diabetes Association, nine out of ten Americans with prediabetes are unaware they have it. This condition is often only detected through blood tests like the Fasting Plasma Glucose (FPG) test or an A1C test, which measure blood sugar levels.
Being diagnosed with prediabetes doesn’t mean you’ll definitely get type 2 diabetes, but it increases your risk if you don’t take action. If type 2 diabetes develops and remains untreated, it can lead to serious health problems like heart disease, kidney disease, and other severe conditions. Fortunately, prediabetes can be reversed through lifestyle changes. Here are five ways to tackle it naturally:
1. **Change Your Diet**: Start by modifying your diet. The National Institute of Diabetes and Digestive and Kidney Diseases recommends a low-fat, low-calorie diet. Focus on eating foods low in added sugars, saturated fats, and trans fats. Include smaller portions of high-calorie and sugary items. While it’s important to reduce carbohydrate intake, you don’t need to eliminate carbs entirely. Studies show that low-carb plans can help manage blood sugar levels. Apps like Klinio can help create personalized meal plans for those with prediabetes.
2. **Exercise Regularly**: Physical activity can lower blood sugar for up to 24 hours and reduce insulin resistance. Start with short exercises of 10-20 minutes, gradually increasing to more intense workouts. Aim for 30 minutes to an hour of exercise at least five days a week. High-Intensity Interval Training (HIIT) is especially effective as it can improve glucose control for up to 48 hours.
3. **Lose Weight**: Shedding extra pounds is crucial in managing prediabetes. Even losing 5% to 7% of your body weight can significantly improve blood sugar levels. Combining regular exercise with healthy eating is the best approach to weight loss.
4. **Get Enough Sleep**: Quality sleep is vital for overall health and managing prediabetes. Lack of sleep can worsen insulin resistance and make it more challenging to control blood sugar. Aim for a regular sleep schedule to help keep prediabetes from progressing.
5. **Manage Stress**: Stress can negatively impact your efforts to manage prediabetes by leading to poor eating habits, reduced exercise, and other unhealthy behaviors. High stress levels cause the body to produce cortisol, which increases blood sugar levels and insulin resistance. Manage stress through activities like meditation, deep breathing exercises, and yoga.
By making these lifestyle changes, you can potentially reverse prediabetes and improve your overall health.
