Lifestyle Tips to Reverse Prediabetes Naturally and Prevent Type 2 Diabetes

Understanding prediabetes is crucial to a healthier life. It’s like a warning sign from your body that you can still make positive changes to prevent type 2 diabetes. 

This blog guides you through simple yet effective lifestyle adjustments that can naturally reverse prediabetes and stop diabetes from taking hold. From making smarter food choices to being more active and managing stress, these practical tips will empower you to take control of your health. 

By embracing these changes, you’re not just preventing diabetes but also enhancing your overall well-being for a brighter and healthier future.

What is prediabetes?

Prediabetes is when your blood sugar is higher than average but not high enough to be classified as diabetes. Recognising the symptoms of prediabetes, such as increased thirst and frequent urination, is crucial for early intervention and better health outcomes. These prediabetes signs are something like warning signals from your body that denotes you’re at risk of having type 2 diabetes. 

However, the good news is that it’s not too late to take action. Prediabetes treatments focus on lifestyle changes such as diet and exercise. It’s an opportunity to improve your diet, become more active, and take charge of your health to ensure a brighter and healthier future.

Risk factors for prediabetes development

Certain factors can highten your risk of developing prediabetes. These include:

• Family history: If close family members have diabetes, you might be more prone to prediabetes.
• Weight: Being overweight can highten the risk, especially around your waist.
• Lack of activity: An inactive lifestyle can contribute to prediabetes.
• Unhealthy diet: Inadequate consumption of fruits and vegetables, combined with diets high in processed foods and sugary beverages, can contribute to this situation.
• Age: As you age, your risk increases, especially after 45.
• High blood pressure: Having high blood pressure can be a risk factor.
• Gestational diabetes: If you were a diabetes patient during the pregnancy period, your risk is higher.
• Polycystic ovary syndrome (PCOS): Women with PCOS might be at a higher risk.
• Sleep issues: Sleep problems can contribute to the risk of prediabetes.
• Race and ethnicity: Some groups, like African Americans, Hispanics, and Native Americans, are at higher risk.

Lifestyle tips for reversing prediabetes

Reversing prediabetes is within reach by implementing specific lifestyle changes. Effective prediabetes treatments can prevent the progression of type 2 diabetes. Here’s a closer look at each critical point:

1. Adopting a balanced and nutritious diet

Focus on a diet that emphasises whole, nutrient-dense foods. Include a variety of vegetables, fruits, grains, proteins (such as poultry, fish, beans, and tofu), and healthy fats (like avocados, nuts (dry fruits), and olive oil). Select foods with a low sugar index to help regulate blood sugar levels. Minimise consumption of sugary beverages, refined carbohydrates (like white bread and sugary snacks), and processed foods high in added sugars and unhealthy fats.

2. Regular physical activity

Regular exercise improves insulin sensitivity and blood sugar control. Engage in aerobic exercises (walking, jogging, or cycling) and strength training to build muscle mass. Aim for at least 150 minutes of aerobic or 75 minutes of intense activity per week, along with muscle-strengthening exercises on two or more days. To understand how these activities impact blood sugar regulation, read our article on insulin and glucagon function.

3. Managing stress levels

Chronic stress can be a risk factor for insulin resistance and blood sugar levels. Incorporate stress-relief methods into your daily routine, such as deep breathing exercises, mindfulness meditation, yoga, or progressive muscle relaxation. These practices help manage stress hormones and promote a balanced physiological response.

4. Weight management

Maintaining a healthy weight helps prevent type 2 diabetes. Excess body weight, specifically around the abdomen, is linked to insulin resistance. Gradual weight loss through a balanced diet and regular exercise can significantly improve insulin sensitivity.

5. Limiting alcohol and tobacco use

If you drink alcohol, limit its consumption. For men, moderate drinking is up to two drinks per day, while for women, it’s up to one drink per day. Avoiding or quitting smoking is crucial, as smoking is associated with various health risks, including a higher risk of type 2 diabetes.

6. Regular health check-ups and monitoring

Stay connected with your doctor for regular check-ups, blood sugar monitoring, and appropriate screenings. Your provider can help track your progress, adjust your treatment plan, and provide personalised guidance based on your health profile. Practising prediabetes self care, like healthy eating and exercise, can make a significant difference in managing your condition.

7. Get enough sleep

Prioritise a regular sleep schedule and create a comfortable sleep environment. Aim for 7-9 hours of sleep each night. Less sleep can lead to hormonal imbalances that affect insulin sensitivity and appetite regulation.

Prediabetes treatment

Medical professionals may recommend medications as part of prediabetes treatments. Sometimes, doctors might prescribe prediabetes medications like metformin to control blood sugar. However, these medications are often considered when lifestyle changes aren’t effective. Successful prediabetes treatments require commitment and collaboration between patients and healthcare providers.

Monitoring your prediabetes sugar levels regularly is essential to the prediabetes treatment plan. 

Conclusion

Incorporating these lifestyle changes helps you reverse prediabetes and empowers you to prevent the onset of type 2 diabetes. By embracing a well-balanced and nutrient-rich diet, participating in regular physical activity, effectively managing stress, sustaining a healthy weight, and making mindful decisions regarding alcohol and tobacco, you can take substantial steps toward enhancing your overall health.

Remember, small steps lead to significant outcomes. Embrace these changes as part of your daily life, and you’ll be well on your way to a healthier future, free from the shadow of type 2 diabetes.

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Frequently asked questions

Disclaimer 

The content provided within this article has been thoroughly verified for accuracy. However, it is advised to consult a doctor before utilising any medication or dietary supplements mentioned herein.

References

• Tuso P. Prediabetes and lifestyle modification: time to prevent a preventable disease. The Permanente Journal. 2014;18(3):88. [Cited on: 2023 August 7]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116271/ 
• Kerrison G, Gillis RB, Jiwani SI, Alzahrani Q, Kok S, Harding SE, Shaw I, Adams GG. The effectiveness of lifestyle adaptation for preventing adult prediabetes: a systematic review. Journal of diabetes research. 2017 Oct;2017. [Cited on: 2023 August 7]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439262/ 
• Shaw JE. Prediabetes: lifestyle, pharmacotherapy or regulation? Therapeutic Advances in Endocrinology and Metabolism. 2019 Jul;10:2042018819863020. [Cited on: 2023 August 7]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6624909/