How to reverse pre-diabetes is a question we all need to answer. When your blood sugar levels are higher than usual but not high enough to be diagnosed with type 2 diabetes, you have prediabetes. It’s unclear what causes prediabetes, although it’s linked to insulin resistance. When your cells quit reacting to the hormone insulin, you’ve reached this stage.
Insulin is produced by the pancreas and permits sugar (glucose) to enter your cells. Sugar can build up in your bloodstream if your body doesn’t utilize insulin appropriately. Although some people experience darkening of the skin around the armpits, neck, and elbows, prediabetes does not always produce symptoms.
You can diagnose pre-diabetes with a simple blood test. A fasting plasma glucose (FPG) test is part of this. Prediabetes patients will have a result of 100 to 125. Your doctor may also employ a test that tracks your blood sugar over the course of three months. You can also detect pre-diabetes by test results ranging from 5.7 to 6.4 percent.
Clean diet
A diet heavy in processed foods, which have added fats, calories, and sugar with little nutritional benefit, is one risk factor for prediabetes. Your risk is also increased if you consume a lot of red meat. A clean diet, consisting of healthier options, can aid in the restoration of normal blood sugar levels. This can help prevent type 2 diabetes by reversing prediabetes.
Exercising
Another risk factor for prediabetes is a lack of physical exercise. Not only is exercise good for your energy and mental health, but it can also help you lose weight by boosting insulin sensitivity. This helps your body’s cells to utilize insulin more effectively.
Start slowly if you’re starting a new workout regimen. Start with 15 or 20 minutes of mild physical exercise and progressively increase the intensity and length of your workouts after a few days. At least 5 days a week, you should engage in 30 to 60 minutes of moderate physical exercise.
One advantage of a regular workout program is that it aids with weight loss. In fact, reducing just 5 to 10% of your body fat will help you improve your blood sugar levels and reverse prediabetes. This might range from 10 to 20 pounds for some people. Insulin resistance rises with a greater waist circumference. For ladies, this is 35 inches or more, and for males, it is 40 inches or more.
Smoking is injurious
Many individuals are aware that smoking causes heart disease and lung cancer. Smoking, on the other hand, is a potential cause of insulin resistance, prediabetes, and type 2 diabetes. You can seek assistance in quitting smoking. Use over-the-counter nicotine patches or gum to quit smoking. To aid with nicotine cravings, talk to your doctor about smoking cessation programs or prescription medicines.
Hydration
Another great approach to treat prediabetes and avoid type 2 diabetes is to drink enough water. Water is a healthy replacement for sodas and fruit drinks since it helps regulate blood glucose levels. Sugar is commonly included in these beverages. Thus, you can reverse the effects of pre-diabetes by incorporating the above advice into your lifestyle!
