Prediabetes means that a person's blood sugar is higher than normal levels. The condition can increase a person's risk of developing type 2 diabetes. However, there may be ways to alter prediabetes naturally.
Losing weight and exercising regularly are steps that people can take to normalize their blood sugar and bring back prediabetes. Other methods, such as reducing stress and improving sleep, may also be helpful.
According to the Centers for Disease Control and Prevention (CDC), about one in three American adults have prediabetes, estimated at 88 million.
This article explains prediabetes and how it compares to different types of diabetes. It discusses strategies for reversing prediabetes and offers advice on when to see a doctor.
What is prediabetes?
Diabetes means that the blood sugar levels of a person remain extremely high. Another name for blood sugar is blood glucose.
A person with prediabetes has higher blood sugar levels than a standard, reliable source, but the levels are not as high as diabetes.
Normally, a person's digestive system breaks down food to produce sugar, which enters the bloodstream. The hormone insulin helps cells to absorb glucose and use it for energy.
Types of diabetes have different causes:
Type 1 diabetes: The immune system attacks the pancreas to make insulin. Without insulin, glucose stays in the bloodstream, leading to high blood sugar.
Type 2 diabetes: Cells stop responding to insulin, which affects their ability to absorb glucose into the bloodstream. This is known as insulin resistance.
Prediabetes: Cells may be insulin-resistant, or the body may begin to produce less insulin. Blood sugar levels go up, but not so much as type 2 diabetes.
Diabetes can lead to health problems, including:
- Heart disease
- Stroke
- Kidney disease
- Emotional trauma
- Eye problems
Prediabetes increases riskRuary reliability of heart disease and stroke and the risk of developing type 2 diabetes.
Can diabetes be altered naturally?
If a person has type 1 diabetes, they need daily insulin shots to treat the disease. Scientists have not yet discovered a cure or remedy for type 1 diabetes.
A person with type 2 diabetes can reverse the condition by losing weight. A person is forgiven if their blood sugar levels are normal for six months or more.
However, remission is not a cure for type 2 diabetes because the disease can recur.
In a person with prediabetes, measures such as weight loss and regular exercise may help to increase insulin resistance. These measures can prevent or reduce the progression of type 2 diabetes.
10 Ways to reverse prediabetes
Losing weight and exercising regularly are key to controlling your blood sugar levels. Some steps can help a person manage or reverse prediabetes.
1. Changing diet
Changing eating habits is a step that can help reverse prediabetes.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends a low-fat, low-calorie diet for people who want to lose weight and prevent or delay type 2 diabetes.
One should choose foods that are low in sugar, saturated fat, and trans fats. They should eat small portions of foods high in calories, fats, and sugars.
The American Diabetes Association (ADA) says there is no general diet plan for diabetes or prediabetes.
Mediterranean food works well for some people. The person in this program eats a lot of fruits, vegetables, and grains. They eat an average amount of chicken, eggs, fish, and milk. Olive oil is a major source of fat.
2. Eat fewer carbs
Some people with prediabetes may choose a low-carbohydrate diet.
Studies show that low-carb and low-carb diets help lower blood sugar levels in people with type 2 diabetes. In these studies, people who eat a low-carb diet get 40-45% of their daily calories from carbohydrates.
3. Adequate sleep and treatment for sleep apnea
Diabetes Care research has found a link between sleep less than 5 hours a night or more than 8 hours a night and high blood sugar levels. The study included people with prediabetes or untreated type of diabetes who were also overweight or obese.
Some studies suggest a link between sleep apnea and blood sugar control in people with prediabetes.
A study in the American Journal of Respiratory and Critical Care Medicine found that blood sugar levels improved in people with prediabetes after receiving continuous airway pressure (CPAP) treatment for their sleep apnea.
4. Exercise
Regular exercise, such as walking, can help prevent or reverse prediabetes and insulin resistance.
If someone is not working, they can start walking for 5-10 minutes on most days of the week, working slowly up to 30 minutes.
Getting up and running at least once an hour rather than staying longer can also help.
5. Losing a lot of weight
People with prediabetes and being underweight can reduce their risk of developing type 2 diabetes by losing about 5-7%. For a person who weighs 200 pounds, that works like 10-14 pounds.
A study published in the Journal of General Internal Medicine looked at weight loss in six months following a diagnosis of prediabetes. People who have lost about 10% of their body weight have reduced their chances of developing type 2 diabetes over the next three years by 85%.
For those who have lost 5% to 7% of their body weight, the risk of developing type 2 diabetes within three years has dropped by 54%.
6. Stop smoking
Active smokers have a 30-40% higher risk of a reliable source of diabetes. The risk increases with the number of cigarettes a person smokes.
Studies show that insulin is less effective when people with type 2 diabetes are exposed to nicotine.
7. Hydration retention
The Diabetes Care study followed men and women aged 3 615 with normal blood sugar levels. Nine years later, 565 participants had high blood sugar levels, and 202 had diabetes. Drinking plenty of water can help control your blood sugar levels, the study said.
The study found that participants who drank more than half a liter of water a day had a 28% lower chance of developing high blood sugar than those who drank less water.
8. Avoid alcohol
Some studies indicate that drinking too much alcohol may reduce a person's risk of developing type 2 diabetes, whereas excessive drinking may increase the risk.
The ADA recommends that people with diabetes or prediabetes drink moderately if they choose to drink alcohol. Moderate drinking is one drink a day for women and two drinks a day for men. One drink 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of air.
9. Reducing stress
Stress causes the body to release hormones such as adrenaline and cortisol, which can affect insulin resistance, according to Diabetes UK. Continued stress can lead to high blood sugar levels.
Taking time to relax and unwind can help a person manage his stress levels better. Someone worried about their prediabetes may feel more comfortable if they learn more about the condition through study materials or with a support group.
10. Working with a nutritionist
The ADA recommends that people with prediabetes work with a registered dietitian or on a lifestyle plan.
A healthy diet can help a person lower blood sugar levels and meet other goals such as weight loss or lowering blood pressure by making changes in their diet. A dietitian looks at a person's preferences and habits in making dietary recommendations.
CDC-approved lifestyle change programs A trusted source can help people with prediabetes. These programs help the following people:
- 18 or more
- Obesity based on body mass index (BMI)
- Not pregnant
you may not be diagnosed with type 1 or type 2 diabetes
Recent blood tests have resulted in the prediabetes grade have a higher risk of type 2 diabetes; according to risk assessment, I had gestational diabetes. People 65 years of age or older can enroll in Medicare diabetes prevention programs. To qualify, they need the latest blood test results that show they are pre-existing for prediabetes. In addition, one must meet the following to qualify for the program:
Can medication or bariatric surgery help?
Taking a drug called metformin is another way to control prediabetes.
Data from the Diabetes Prevention Program suggest that taking metformin may delay type 2 diabetes in people at high risk for diabetes. According to NIDDK, the drug is most effective for women who have diabetes during pregnancy, obese people, and young adults.
Medication can have side effects, including:
- Diarrhea
- Nausea
- Breath Issues
Bariatric surgery, such as passing through the abdomen, can lead to remission of type 2 diabetes.
Studies suggest that surgery may be helpful to people with prediabetes. Research in The Lancet Diabetes and EndocrinologyTrusted Source has looked at the type of diabetes mellitus, called microvascular problems, in obese people. Few of these problems occurred in those receiving bariatric surgery compared to the non-surgical group.
A person with prediabetes who is considering metformin treatment or bariatric surgery should discuss the pros and cons of their treatment with their doctor.
When to see a doctor
One can take a simple diagnostic test. A trusted source from the CDC is to see if they are at high risk of getting prediabetes. If the test shows a high risk, one should ask their doctor about a blood sugar test to determine if they have diabetes or prediabetes.
A person with symptoms of diabetes should consult a physician. Symbols can include:
- Frequent urination
- Excessive thirst
- Blurred vision
- Feel hungry all the time
- Fatigue
- Slight healing of cuts or lashes
- Itching, numbness, or pain in the feet or hands
Summary
- Prediabetes is a condition that you should take seriously, as it can lead to type 2 diabetes.
- Lifestyle changes, such as eating a healthy diet and staying active, can help manage or reverse prediabetes.
- People with prediabetes can ask their health care teams for tips and resources to achieve their health goals.
References:
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