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While diabetes is a chronic lifestyle disorder – in which your blood sugar levels increase drastically after a meal, it is completely irreversible and once you have it, you can spend your entire life trying to manage the symptoms. However, having prediabetes does not mean you will develop diabetes – and so, it is a great idea to take action before it converts into a full-fledged condition. According to doctors, changing your diet and lifestyle habits can make a big difference.
Prediabetes happens when your blood sugar becomes higher than normal but not high enough to be diagnosed as type 2 diabetes. While the exact cause of prediabetes is unknown – doctors say it is associated with insulin resistance.
Many people are able to successfully reverse prediabetes by modifying their diet and lifestyle, a few of these include:
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One of the major risk factors for prediabetes is a diet loaded with processed foods—that includes saturated fats, calories, and sugar with zero nutrition. Those who eat red meat heavily are also at risk. Eating a clean, healthy diet with fruits, vegetables, lean meats, and whole grains can ensure your blood sugar levels get restored to normal. This can reverse prediabetes and help prevent type 2 diabetes.
Lose weight
Obesity and being overweight are among the major risk factors for prediabetes. And so, it is important to be fit, healthy, and under excess weight. According to doctors, losing even 5-10 per cent of body fat can improve your blood sugar level and help reverse prediabetes.
Apart from healthy eating, you can incorporate exercising regularly to help lose weight.
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Smoking tobacco increases the risk of heart disease and lung cancer – and it is a main risk factor for insulin resistance, prediabetes, and type 2 diabetes. According to experts, you can consult your doctor for smoking cessation programmes or prescription medications to help curb nicotine cravings.
Eat less carbs
For those who are committed to eating healthy food – it is important to level up and choose your carbohydrates carefully to help reverse prediabetes. Eating complex carbs – which are unprocessed like vegetables, whole grains, and beans – is loaded with fibre and keeps you full for a longer time. These carbs take longer to break down and slowly absorb in your body, preventing blood sugar spikes.
Drink lots of water
Drinking water throughout the day is among the best ways to reverse prediabetes and prevent the onset of type 2 diabetes. Water helps control blood glucose levels and is a healthy substitute for sodas and fruit juices. Those beverages are typically high in sugar.
When should you see your doctor?
According to experts, prediabetes can progress to type 2 diabetes in no time, so not only it is important to monitor your symptoms but also keep a check on the early signs, which vary from person to person and might include:
- Increased urination
- Unusual hunger
- Blurry vision
- Fatigue and tiredness
- Increased thirst