How to Reverse Prediabetes through Diet and Exercise

Diabetes is on the rise and we all know it. According to stats, 11.3% of the American population has diabetes or is on the verge of being diagnosed with diabetes. Moreover, globally if we look at the stats, we will see that more than 10.2% of the global population will be diagnosed by 2030 and this number will increase over time and will reach 10.9% by 2045. This alarming situation means that everyone above the age of 30 needs to start with lifestyle changes right now before it’s too late. People with a family history of diabetes need to start looking at healthy ways and then adjust their lifestyle accordingly. According to experts, most people with a high risk of diabetes need to make healthy adjustments in their diet and lifestyle.

With the help of this article, we will look at the idea of prediabetes and how it is diagnosed. We will then look at some of the healthy choices that can help you reduce the chance of diabetes or at least bring it into control. Finally, we will look at the exercise and diet changes that can help with prediabetes conditions.

What Is Prediabetes?

We all know what diabetes is, it is a condition where the blood sugar level doesn’t get controlled by the body because either the insulin produced by the body is not enough or the receptors of insulin do not work properly. However, you can never get diagnosed with diabetes right away because there are so many symptoms connected with prediabetes conditions that you need to keep in mind. Once you detect these symptoms you can adjust your lifestyle and diet so that you can reduce the chance of diabetes completely or at least bring it under control.

Prediabetes is a condition where your blood sugar level stays higher than normal. However, it is not so high that you can be diagnosed with diabetes. According to experts, there is no cause of prediabetes. Instead, some small factors come together and increase the chance of Prediabetes. The actual condition is that your own body cells become resistant to insulin so the blood sugar level increases. When the body doesn’t use insulin properly, it usually results in the accumulation of sugar in the bloodstream.

What Are The Symptoms Of Prediabetes?

The symptoms of prediabetes are usually not very visible so most people never get to notice them. However, one of the most important impacts you will notice is a change in skin color and hyperpigmentation. You might notice that the skin near your joints becomes dark. If you think you are at risk of getting diagnosed with diabetes, you need to get your blood sugar level tested. In the prediabetes condition, it will fall somewhere between 100 and 125 for the fasting plasma glucose test.

Although getting diagnosed with prediabetes doesn’t mean you will get diabetic in some weeks, however, if you leave it untreated you might get diagnosed with diabetes type 2 soon.

Who Is At High Risk Of Getting Diagnosed With Prediabetes?

·         People who are overweight

·         People with a family history of diabetes

·         Women with gestational diabetes.

·         People who are African, Native American, Latin American, or Pacific Islander

·         People with a family history of hypertension and high cholesterol.

How A Good Diet Can Help With Handling Prediabetes Conditions?

Being prediabetes means that although you don’t have diabetes yet, however, you are at a high chance of getting diagnosed with diabetes soon. This also means that if you adjust the diet and the physical activity you will be able to reduce the chance and bring it to a minimum. While adjusting your diet for prediabetes, your aim should be to clean healthy, improve the intake of organic food items and reduce processed food to a minimum. Another important thing is to make a healthy fat and high fibre diet so blood sugar levels can stay controlled and bad cholesterol can be absorbed easily. Some of the recommended food items that you must include in your diet include fruits, complex carbs, vegetables, lean meat, whole grain items, high fibre food, and healthy unsaturated fat items like fish and avocado.

How Can Exercise Help With Prediabetes Conditions?

The way you exert your energy is very important, this means that if you have a very high blood sugar level, but you start working out, this excess sugar will be used to help your body work easily. On the contrary, if you don’t use this excess sugar, you will be left with high blood sugar levels which can impact your kidney and the remaining insulin receptors.

To stay healthy you don’t have to start with an extreme workout of weight lifting, instead, you will have to exert time in cardio, jogging, walking, swimming, and other simple workout conditions. You must select full-body workouts and then look for ways to help your body stretch easily. Yoga, swimming, and cycling are also very good options for weight loss and getting into the exercise routine.

Bottom Line

To sum it all up, it all comes down to the way you adjust your lifestyle. If you have a family history of diabetes, there is a high chance that you will get diagnosed with prediabetes. A simple way to help your life is to eat healthily and work out. Just a 15 minutes’ walk and high-fibre food will be enough to reduce your chance of getting diagnosed with diabetes however, it is very important to look beyond these two options and choose a healthy lifestyle every day.