Prediabetes is a medical condition where blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes. While the exact cause of prediabetes is unknown, it is often linked to insulin resistance. If left untreated, prediabetes can progress to type 2 diabetes. However, there are several natural ways to reverse prediabetes effectively.
Natural ways to reverse prediabetes
Adopt a healthy eating habit.
While there is no perfect diet for reversing prediabetes, it is essential to organize your eating routine to manage your condition. A healthy diet plan should include fruits, vegetables, lean proteins, whole grains, and healthy fats. It is also important to limit consumption of sugary foods and beverages and avoid processed products that contain added sugar, fats, and calories. Healthcare professionals recommend choosing from the list of low GI (glycemic index) foods for better blood sugar regulation.
Maintain a healthy weight.
If you are overweight, shedding off some weight can reduce your susceptibility to type 2 diabetes. A calorie-controlled diet and daily exercise can help you achieve and maintain a healthy weight. Research suggests that working out at least 150 minutes per week reduces your chances of insulin resistance, a primary trigger of type 2 diabetes.
Engage in moderate aerobic exercises like cycling, jogging, swimming, and strength training routines. These activities improve insulin sensitivity, a vital factor in controlling blood sugar levels and reversing prediabetes.
Manage your stress.
Stress can release cortisol in the bloodstream, increasing appetite and rapid weight gain. Finding effective ways to manage stress, such as practicing relaxation techniques, getting enough sleep, and seeking support from family, friends, or professionals, can help you reverse prediabetes.
Avoid sedentary behavior.
Sedentary behavior or prolonged periods of inactivity can negatively impact blood sugar levels. Take breaks from sitting or engage in activities that stretch your body muscles. Try getting 10,000 steps daily to keep yourself busy and prevent becoming inactive.
Get enough sleep.
Sleep deprivation can cause several health complications, including diabetes. Getting enough sleep can positively impact your blood sugar levels if you have prediabetes. Research shows that high cortisol levels in the body can affect our sleeping patterns. Getting 7-8 hours of sleep per night can make it easier to control and reverse prediabetes.
Drink water constantly.
Drinking water is an excellent way of staying hydrated. It also reverses prediabetes and inhibits the development of type 2 diabetes. In addition, water is the best alternative to sodas and fruit juices. This sugar-free drink assists in blood sugar management.
Cigarettes contain nicotine, which can interrupt our body cells’ response to insulin and trigger insulin resistance, which is a significant contributing factor to type 2 diabetes. Quitting smoking can be a challenging task, but with the support of your family or smoking cessation programs offered by clinics, hospitals and pharmacies, it is possible. Once you stop smoking, managing your blood sugar levels will become much easier.
Attend regular checkups. If uncontrolled, prediabetes can progress to type 2 diabetes. Speak with your doctor often and receive guidance for a better treatment plan. Monitor your progress and report any occurrences that may affect your condition