Reversing Prediabetes

Reversing Prediabetes

They say, “Sweets Makes Life More Sweeter”. It’s true and you just can’t forget the taste of pies and chocolates from your palate. But excess of anything is bad and same goes for sugars and sweets as well.

In the painful process of reversing prediabetes, it’s necessary for you to stay away from your sweet cravings. Although sugar intake is not always directly related to diabetes, you still must be aware and lower its level in the body because it helps in better management of diabetes and obviously prediabetes.

Today we are going to discuss how to better manage and reverse this phase from developing into life threatening medical conditions.

What is Prediabetes?

Reversing PrediabetesThe only thing we know is that there are two basic types of diabetes: type 1and type 2. Prediabetes is one of these and it’s actually a condition that is called borderline phase of diabetes.

In this situation, the body has high blood sugar level but is not too high to be categorized as diabetes. The person is at a very high risk of developing type 2 diabetes when his sugar level is close to the borderline.

You can call this phase as a warning phase before the actual threat begins.

Compared to normal people, patients with prediabetes are 5-15 times more vulnerable to develop type 2 diabetes.

If left untreated, it not only leads to type 2 diabetes but also stroke and heart diseases. So, if you are diagnosed with prediabetes, you are not alone. 1:3 Americans suffer from this condition. That means about 84 million Americans suffer the same woes as you are.

So What Are The Causes?

It doesn’t happen overnight, like one fine morning you wake up and realize you are under threat. It’s not like that. There are many reasons that lead to the development of prediabetes.

If you have family history of diabetes or of gestational diabetes, it’s more likely for you to develop this condition. If your age is 45 above or you are overweight, you are in danger zone.

If you are already suffering from diseases such as hardening of arteries or medical conditions that increases your insulin intolerance you are at risk.

If you take on too much stress or you are a heavy drinker you must know you are more than likely to develop this condition as well. Additionally your risk level rises if you are American-African, Latino or Asian-American.

Early Signs

This condition is very sneaky and sometimes hard to diagnose early. Its symptoms are similar to diabetes but some of us feel the symptoms and other don’t feel at all until it’s too late. Some of the signs and symptoms are:

  • Blur vision
  • Tingling sensation of extremities
  • Frequent urge to pee
  • Sudden weight loss
  • Feeling hungry more often

Get more signs here. Proper diagnosis is done through blood tests such as glycated hemoglobin test, fasting blood glucose test and oral glucose tolerance test.

Efficient Management = Reversing Prediabetes

Yes, that’s the key. If you are diagnosed with prediabetes don’t worry. It’s not a death sentence for you since it’s a reversible condition. There are a few changes that you must make immediately. I have listed below for you the best and promising ways to keep diabetes at bay.

Say Bye Bye to Sedentary Life

Reversing Prediabetes

Sedentary lifestyle is the most important factor that push your body to the edge of developing diabetes. It’s so important to try to live an active life.

You should make a habit of doing activities consistently. Although it is very difficult if you have not been active for a while to attempt to do so, it is imperative for your health you take it seriously.

So don’t be lazy and surely do not use any excuses. Start by taking small walks or even visits to friends. Eventually you will see an increase in energy which is good because briskly walking, stretching and even dancing are best for you .

The trick is that physical activity allows your cells to use extra glucose in the blood that would otherwise lead to diabetes. Believe it or not, just thirty minutes of normal physical activity would be enough for you. Check out these Fun Ways to Lose Weight.

Lose Weight and Build Muscle Mass

Reversing PrediabetesIt is very important for obese people diagnosed with prediabetes to lose weight. It would tremendously decrease chances of the progression of prediabetes to diabetes type 2.

Tip – Focus should be primarily on losing belly fat. Actually, you should aim to lose about seven percent of your body weight. Another plus point of losing weight is that it helps in reducing diabetes induced inflammation in the body.

You should focus on trying to build and strengthen your muscle mass. The cool thing about it is that it not only makes you look fit but is also very helpful in controlling prediabetes.

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It’s possible because calories burning ability of muscles is very effective compared to fats. Muscles that are active use the glucose in the blood very efficiently.

This all contributes to losing and maintaining healthy weight. The overall result will be preventing diabetes, which is what we want to accomplish here.

Stress – No Way

Stress is often neglected and is not taken seriously. Stress leads to long term impacts on body and mind. People exposed to long term stress are more vulnerable to diabetes than others.

Stress increases blood glucose because stress leads to the release of stress hormones. You should practice mindfulness because stress can make you forgo your healthy habits. You may also make poor choices since stress makes you more emotional.

Sleep Tight

A good night sleep is very important for a healthy and active body. It not only regulates hormones but also restore energy levels. People with poor quality or lack of sleep have high chances of developing diabetes.

Poor sleep patterns effects insulin usage in the body. So I am encouraging you to switch to a healthy sleeping pattern.

Diet Changes

Reversing PrediabetesVery likely the most important factor to manage prediabetes is the food you eat. Sugar from food gets accumulated in the blood due to inability of insulin to make glucose available to the cells.

Eating the right type of food in the recommended amounts is very necessary for managing prediabetes. For example eating food that quickly breaks down into glucose raises blood sugar levels instantly.

Also if you eat more food than required, the body stores it as fat and of course your chances of being obese is much higher, not to mention the fact that it also increases insulin resistance. That is why people suffering from prediabetes have a higher chance of being obese also.

Here are some of the most important dietary changes that you must adopt to keep your prediabetes under control.

Fibers

Go all in for a diet rich in fibers. High fiber diet helps to maintain normal glucose levels. It also avoids sudden drops and spikes of glucose in the body.

Not only this, but it also helps in decreasing insulin resistance .So, what is a fiber rich diet? Well, it is basically fruits and vegetables and whole grains. The examples of fiber rich foods are:

  • Legumes and beans such as lentil ,kidney bean, and soybean
  • Fruits such as pears, cantaloupe, watermelon, peaches, apples, berries, oranges, etc…
  • Vegetables such as pumpkin, green peas, cucumber, zucchini, tomatoes, spinach, etc…
  • Whole grain cereals, bread, and pasta
  • Whole grains such as barley/quinoa, oatmeal, and brown rice

Fiber rich diet makes you feel full with even small portions of food. And this keeps you from overeating and being obese. Your everyday goal should be 25-30 grams of fiber intake.

Carbohydrates

Carbohydrate of any type break down in your body in the form of glucose. So, you must know the best type of carbs that you are allowed to eat.

Lab Testing

You must also be ready to say no to processed carbohydrates because they quickly spike blood glucose levels. Instead, use complex carbs such as veggies and fruits. They take a longer time to break down to glucose and help in maintaining normal sugar levels.

Protein Source

Let me give you a quick tip! You should also keep your hands off meat that is either processed or with high amount of saturated fats. Meats with these characteristics only makes your condition worse. Protein sources I recommend for you could be:

  • Fish, such as tuna, cod, trout, or flounder
  • Lean beef meat such as tenderloin
  • Crab, scallops, shrimp or lobster
  • Turkey /chicken without skin

Caffeine and Smoking

It is a great idea to lower your caffeine intake. Yo definitely should give up the habit of cigarette smoking. Actually both are linked to raising sugar levels in the blood. They actually call it a sugar headache.

Sugar Intake

Dietary Supplement for Diabetics Too much sugar in the body and you are are asking for long lasting health problems. Please try to limit sugars such as processed or cane. A little sugar will not kill you but too much is detrimental.

It can actually bring havoc to your blood sugar levels. Sugar also has a tendency to add on an astronomical amount of weight if consumed over long periods of time in excess.

Guess what – That added weight puts you at greater risk of developing prediabetes. and once you are at that stage, other measures have to be taken to control this disease.

Natural Remedies For Prediabetes Control

Apart from these dietary changes there are some natural remedies that can help in reducing the risk of prediabetes.

  • Try to eat food rich in chromium. It’s deficiency can effect metabolism of glucose and activity of insulin in the body. Some foods rich in chromium are oats, barley, broccoli etc.
  • Try using apple cider vinegar. It is known to lower blood sugar levels. If you think it’s too bitter, don’t add sugar, but instead just dilute it with water or use it as a dressing for a salad.
  • Another natural remedy is cinnamon. Research has shown it can cut cholesterol up to 18% and some have documented blood sugar levels up to 24%.

Prediabetes is a serious health condition that should not be taken lightly. A holistic approach is very necessary to manage this condition.

If anyone of you is suffering from it and this blog helped you, don’t forget to share your experience with me. I would love to read what worked for you in managing prediabetes and others will gain from your experiences.

20 Comments

  1. Great write up, it is really painful reversing prediabetes, a lot of money is being spent and after all, there may not be any tangible solution to the disease at all.

    • Hi Dan,

      I appreciate your kind words and also for taking the time to stop by today. Diabetes is so prevalent in today’s society and many are not even aware of the dangers of what they are putting into their bodies.

      I truly believe there are solutions but we must educate ourselves and treat our bodies as if we want them to last long term. It truly is possible. I appreciate your valuable input on this topic. I hope to see you visit again. Be Well!

  2. Nate, you have written well and I love reading from you. You have again educated us on this article “reversing prediabetes”. I have been enlightened, now I know better.

    • Hi Mary,

      Thank you for your kind words. I appreciate you stopping by today to add value to this topic. Diabetes is such a serious health issue that hampers or takes the lives of millions. My goal is to educate others on the signs and symptoms. I am glad you got value from this article today. I hope to see you visit again soon. Be Well!

  3. I was only aware of just two types of diabetes, type 1 and type 2, have not heard of prediabetes before now, but this article has been able to open my eyes to what prediabetes is all about. Thanks

    • Hi Purity,

      I am glad I was able to enlighten you on prediabetes. There are usually many warning signs, but the key is to know the warning signs and then do something about it before it turns to full blown diabetes.

      If I open the eyes of one reader I am thrilled. I am glad you read this and I hope it can be of good use to others also. Thanks for stopping by today and adding so much value to this conversation. Be Well!

  4. I once thought anyone with a high level of blood sugar is diabetic until now that I came across this article that talked about prediabetes which is a borderline phase of diabetes.

    • Hi Bernard,

      Thanks for stopping by today. Yes if we understand what to look for we can see the warning signs of diabetes and that puts us in a position to do something about it before it gets too far gone.

      There are many warning signs. I hope this article enlightened you and will do the same for others. I appreciate the value you added to this topic today. Be Well!

  5. Ummmm, so age and body weight can lead to diabetes, this is great and lovely, every human, therefore, needs to watch their body weight and also must be careful of their eating habits when above 45 years of age.

    • Hi Bobby,

      Thanks for visiting. We all must be very aware of what we allow into our bodies. Of course the older we get our bodies need even more attention and eating healthy only helps us live long, productive, and healthy lives. Thanks for the value you added to this topic today. Be Well!

  6. Nate K, you have written a nice article. Love reading from you, you always write an educative article. A question for you. ‘can you please expatiate on how much stress that can cause diabetes’.

    • Hi Bianca,

      I appreciate your kind words of encouragement. Thank you for your question. I have grabbed your email address and will send you some details on this right now. Be Well and thanks for stopping by.

  7. The good news I see about this article is that prediabetes ai a reversible disease, it has a way out unlike diabetes type 2. I love this informative article greatly.

    • Hi Collins,

      Thank you for visiting. Prediabetes is definitely reversible which is why I have wrote about this very important topic. I am glad you found this article and stopped by to leave your thoughts. Be Well!!

  8. Kudos Nate, you have written well, I know of an aunty who has been diagnosed with prediabetes, but with this article which I will share with her, she will be able to find a way out of this problem.

    • Hi Mona,

      I thank you for visiting and also your kind words. I am sorry to hear about your Aunt. I am thankful though that you can share this information with her in hopes that she finds it useful. God Bless and Be Well!

  9. Nate,
    Stress leading to increase blood glucose¬¬?, this is serious, I have really been going through a lot of stress this day and I have learned that it can expose me to prediabetes.

    • Hi Kelly,

      Thank you for visiting. I am glad you found this article so that you can make some changes. Stress can play a huge role and it is surely not ideal for your health. Thanks for your input on this topic and I wish you well.

  10. Nate, concerning sugar intake, should the sugar intake of my children who are under 18years of age be reduced or avoided. Love reading from you. Keep it up.

    • Hi Diana,

      Thank you for visiting. I am glad you found this article useful. Yes you should definitely keep the sugar intake to a minimum. I have some figures for you that I would like to email to you so that you can review some data for yourself. Thanks for the question. Be Well!

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