An Introduction to Prediabetes
A diagnosis of prediabetes can be sudden and frightening. The disease affects many Americans, with new diagnoses made every day. It is important to reverse prediabetes to prevent progression to type 2 diabetes. In this article, we explain how to reverse prediabetes and how long it takes. Prediabetes means that your blood sugar levels are higher than normal, but not high enough to cause diabetes.
This usually happens because your body doesn’t use insulin well. People with prediabetes have fasting blood sugar levels between 100 and 125 mg/dL. Without intervention, 70% of people with prediabetes will develop type 2 diabetes. Prediabetes is a warning sign that you need to make changes to prevent full-blown diabetes.
Who is at Higher Risk for Developing Prediabetes?
Anyone can develop prediabetes, but certain factors increase your risk:
- Family history of type 2 diabetes
- Age 45 or older
- Polycystic ovarian syndrome (PCOS)
- Cushing’s syndrome, acromegaly, or sleep apnea
- Gestational diabetes
- Taking steroids or certain antipsychotic or HIV medications
Modifiable risk factors include: Obesity, poor diet, lack of exercise, high blood pressure or cholesterol, smoking, and excessive alcohol consumption.
Prediabetes: Often there are no symptoms, so regular health checks are important for early detection.
What Should I Do if I’m Diagnosed With Prediabetes?
If you are diagnosed with prediabetes, stay calm and develop a health plan with your doctor. Moderate lifestyle changes can help prevent type 2 diabetes. The CDC recommends losing 5-7% of your body weight and exercising at least 150 minutes per week.
Activities like brisk walking, cycling, and swimming are good choices. Regular testing and progress monitoring by your health care team can help treat prediabetes.
- Eat a Healthy Diet: Make sure you eat more fruits, vegetables, whole grains, lean meats and healthy fats. Try to limit sugary drinks, snacks and fatty foods.
- Exercise: Try to get some kind of exercise most days of the week. This could be, for example, brisk walking, swimming, or cycling. Activities that put more strain on your muscles are also good.
- Lose weight if necessary: If you’re overweight, even a small amount of weight loss can be very helpful. Losing about 5-10% of your body weight reduces your risk of diabetes.
- Check your blood sugar: Your doctor will tell you how often you should check your blood sugar. This will help you determine if the changes you’ve made are working.
- See your doctor regularly: See your doctor. These will help you stay on track and give you tips on how to better manage your prediabetes. Following these steps and staying in touch with your doctor can help reduce your risk of diabetes and stay healthy overall.
Can Prediabetes Be Reversed?
Yes, prediabetes can be reversed with lifestyle changes. The CDC-supported National Diabetes Prevention Program (NDPP) can help people reduce their risk. Participants’ risk was reduced by 58%, with risk even for those over 60. Key strategies include eating a healthy diet, increasing physical activity, drinking water instead of sugary drinks, and avoiding processed and sugary foods.
Regular blood sugar testing, treating other health problems, quitting smoking and managing stress can also help. These programs are often covered by insurance, making them affordable. Focus on healthy foods like fruits, vegetables, whole grains, lean meats and good fats. Cut down on sugary foods and carbohydrates. Try to exercise regularly.
This helps your body use insulin more effectively and lowers your blood sugar levels. Even a small amount of weight loss can make a big difference. Aim for 5-10% of your body weight. Visit your doctor and check your blood sugar as recommended. This way you can see if the changes are working. Making these changes and staying in touch with your doctor can help reduce your risk of diabetes and keep you healthier.
How long Does It Take to Reverse Prediabetes?
Reversing prediabetes varies from person to person, and it usually takes 2-6 years to prevent progression to type 2 diabetes. Some people can reverse diabetes more quickly by losing 5-7% of their body weight. For example, someone who weighs 250 pounds should try to lose 12 5-17 5 pounds. This can be accomplished by cutting 500 calories per day and increasing exercise, potentially losing 1 pound per week.
Working with a dietitian can help you develop a sustainable plan to reverse prediabetes. Having insulin resistance can make it harder to lose weight, and you may need medications such as metformin or osempic. Regular monitoring and adjustments by your doctor are essential.
Summing Up,
To Reverse Prediabetes, you need to live a healthy life. Improve your lifestyle and increase your physical activity. The key is to lose 5-7% of your body weight and exercise regularly. The time frame can vary from a few weeks to a few years, but it’s important to act within a 2-6 year window. Your doctor can help you develop a sustainable plan and take control of your health before prediabetes develops into irreversible type 2 diabetes.
