Contributed by: Abshar Faheem
Most people are unaware of prediabetes and are at great risk of developing type 2 diabetes within five years. People with prediabetes have higher blood glucose or sugar than normal although it is not high enough to be diagnosed as diabetes. Prediabetes can cause stroke, heart disease, and type 2 diabetes. If you have prediabetes it can be reversed. On the other hand, people with type 2 diabetes cannot utilize their insulin properly. Insulin is a hormone that allows sugar or blood glucose to enter the cells.
Anyone can get type 2 diabetes regardless of age and gender however people who are older, overweight, have a family history of diabetes, are not physically active, or women who have gestational diabetes are more likely to develop it. Prediabetes is not a serious condition until and unless it develops and becomes type 2 diabetes. People with type 2 diabetes work a lot to control and manage it and if it is not managed or controlled, it can lead to various serious health conditions such as nerve damage, loss of vision, kidney disease, heart attack, and stroke.
However, it does not mean that if you have prediabetes, you cannot prevent type 2 diabetes. There are various ways to reverse your risk and get back on track.
Have a stock of nutritious diet
Following a nutritious diet is a long-term investment in your health and it not only improves your energy levels but also prevents other serious health conditions in the future. People who are diagnosed with prediabetes should cut down a diet high in processed foods such as flavored yogurt, sugary drinks, and sweetened cereals because it does not offer any nutritious value. These sugary items can enhance the risk of extra weight gain that relates to diabetes.
You can replace these sugary items with foods packed with nutrients including fruits and vegetables, high fiber whole grains, lean protein, non-fat dairy products, and healthy fats like avocado and fish. These nutritious choices can help restore normal blood sugar levels. Besides, check the amount of carb you consume in your diet because too much carb can lead to high blood sugar. There are foods rich in having plenty of carbohydrates that can cause an immediate spike in your blood sugar such as candy, yogurt, honey, juices, and certain fruits. It is also advisable to limit refined carbohydrates such as white rice, white bread, pizza dough, breakfast cereals, pastries, and pasta.
Keep your weight in check
People who do not exercise regularly are at greater risk of developing diabetes. Exercise and maintaining a healthy weight are important to reverse your risk of type 2 diabetes. As per some experts, losing 5 to 10 percent of your body weight can reduce the progression of the disease. Physical exercise is not only great for your energy and mental health but it can also enhance your body’s sensitivity towards insulin that makes your body capable of managing your blood sugar.
If you do not need to lose some weight, you can do other activities such as having a walk after lunch and dinner, biking, jogging, swimming, aerobics, and playing sports.
Regularly monitor the blood sugar levels
It is not necessary to keep watching your blood sugar but if you do so, you can identify which food increases your blood sugar and which does not. It can also help you to manage your prediabetes. As per experts, It can be effective in the beginning to maintain a food diary and note the foods you eat and your corresponding blood sugars. For this, you need a glucose meter and follow all necessary steps so it can help you to get the precise readings.
You can check your readings in the morning before having breakfast and two hours after each meal and right before bedtime.
Avoid alcohol and smoking
Consuming alcohol can contribute to weight gain and enhances the risk of diabetes. Alcohol can make your blood sugar harder to manage so if you are a woman, do not intake more than one drink in a day and if you are a man, do not intake more than two drinks in a day.
On the other hand, we already know that smoking is bad for everyone, especially for those who have prediabetes. Most people know that smoking can cause heart disease and lung cancer although as per some experts there are 30 to 40 percent chances that smoking can also develop type 2 diabetes and contributes to insulin resistance.
Everyone gets stress every day or at some point in their life. But people who have extreme anxiety promote the production of hormones that can enhance their blood sugar levels. It has also been found that people with high stress do not pay attention to healthy food, adequate rest, and exercise. If you are highly stressed, you should learn to relax and calm down as it can help you to reverse the risk of diabetes.
Techniques such as yoga, meditation, workout, and breathing exercises can help you to reduce your stress.
Consult a diabetes educator
Besides your healthcare provider, connect with a certified diabetes educator. He or she can assist you to make certain lifestyle changes that can reverse your diabetes risk. It can also help you to get easy-to-follow self-management plans.
The bottom line
Following these steps can reverse your diabetes but before taking any step, you must connect with your healthcare provider first. Prediabetes can develop into type 2 diabetes. So it is imperative to observe your symptoms and talk with your healthcare provider if you acquire any early symptoms of diabetes.
These symptoms may vary from person to person but might include, increased urination, unusual hunger, blurry vision, fatigue, and increased thirst. There is no magic pill that can reverse your diabetes so beware of the products claiming to cure diabetes. These products may include dietary supplements, over-the-counter drugs, alternative medicines, homeopathic products, and prescription drugs. We hope you find this article useful for yourself.
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