You might be wondering, what is Prediabetes? Despite affecting 40% of Americans, many people haven’t heard of it. Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough to be classified as type-2 diabetes.
The exact cause of Prediabetes isn’t clearly understood, but it’s been linked to insulin resistance. Insulin, a hormone produced by the pancreas, helps regulate blood sugar. When your body’s cells don’t properly absorb insulin, this resistance occurs.
Many people live with Prediabetes without knowing it. According to the American Diabetes Association, nine out of ten Americans with this condition aren’t even aware of it. This is because Prediabetes has very few symptoms, making it hard to detect without a blood test.
Detecting Prediabetes is quite straightforward with standard blood tests like the Fasting Plasma Glucose (FPG) test. If your FPG test result falls between 100 and 125, or your A1C results are between 5.7% and 6.4%, you might have Prediabetes.
Being diagnosed with Prediabetes doesn’t mean you’ll definitely develop type-2 diabetes, but it can happen if left untreated. Type-2 diabetes occurs when your body can’t absorb glucose properly, causing blood sugar levels to rise. If untreated, this can lead to serious issues like heart attacks, kidney disease, and other life-threatening conditions. While Prediabetes can cause some tissue damage, don’t worry—it can be reversed with lifestyle changes. Here are five ways to naturally reverse Prediabetes:
1. **Diet Changes**: Start by modifying your diet. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests a low-fat, low-calorie diet for people looking to avoid type-2 diabetes. There isn’t a one-size-fits-all diet plan, but it’s important to eat foods low in added sugars, saturated fats, and trans fats. Reduce portion sizes of high-calorie, fat, and sugar-heavy foods. While you don’t need to eliminate carbs completely, swapping high-carb foods for low-carb ones can help manage blood sugar levels.
2. **Exercise**: Regular exercise can help lower your blood sugar for up to 24 hours afterward. Start with short sessions of 10-20 minutes and gradually build up to more intense workouts lasting 30 minutes to an hour, five days a week. High-Intensity Interval Training (HIIT) is particularly effective, as it can improve glucose control for up to 48 hours.
3. **Weight Loss**: Losing weight is crucial for managing Prediabetes. Being overweight or obese makes it harder to control blood sugar levels and increases the risk of developing severe health conditions like heart disease and stroke. The Centers for Disease Control (CDC) recommend losing 5% to 7% of your body weight to significantly improve blood sugar levels. Combine regular exercise with a healthy diet for the best results.
4. **Adequate Sleep**: Sleep is vital for overall health, including managing Prediabetes. Lack of sleep can worsen insulin resistance and make blood sugar harder to control, increasing the likelihood of Prediabetes progressing to type-2 diabetes. Ensure you get a regular and adequate amount of sleep to help manage the condition.
5. **Stress Management**: Avoid stress as much as possible, as it can negatively impact your sleep and weight loss efforts. Stress can also lead to unhealthy habits like overeating, smoking, or drinking more alcohol, which can worsen Prediabetes. High stress levels increase cortisol, which disrupts insulin function and keeps the body in an insulin-resistant state. Manage stress through therapy, meditation, deep breathing, and yoga exercises.
By making these lifestyle changes, you can take control and potentially reverse Prediabetes, reducing the risk of developing type-2 diabetes and related health issues.
