Diabetes is strictly a harmful disease that can have many adverse effects on your body. It is generally the case when your body gets either more than the regular amount of blood sugar or lesser insulin build-up. There are four types of diabetes: Type 1 diabetes, Type 2 diabetes, gestational, and prediabetes. Did you know that there is a way to reverse prediabetes? In this blog, we’ll be suggesting some ways how to Reverse Diabetes.
What is Prediabetes?
Before getting into the cures, you must first figure out prediabetes. Prediabetes is the stage of diabetes when the glucose level in your blood increases but is not so high that it reaches diabetic symptoms. This is the initial phase of type 2 diabetes in which you have a high blood sugar level that is required within your body. Most people who have prediabetes have more chances of developing type 2.
It is still difficult to determine the exact cause of prediabetes but it is mostly connected with the cell response to hormonal insulin. Your pancreas is supposed to produce insulin that enables the addition of sugar in your cells. When your body face irregulary un the usage and production of insulin, sugar gets accumulated within the bloodstream.
You don’t generally experience any major symptoms for prediabetes, just a bit darkened skin around elbows, neck, and armpits. It is simple to confirm and diagnose if you have prediabetes only with the help of a blood test.
There are two stages of prediabetic diagnosis: initially the fasting plasma glucose test and then A1C test. If your FPG is between 100 and 125, it’ll indicate prediabetes, whereas A1C is the constant monitoring of your blood for around a three months period and if the results range from 100 to 125, you may have prediabetes.
Tips How to Reverse Diabetes
In case you have developed a prediabetes diagnosis, it doesn’t necessarily mean that it’ll evolve to become type 2 diabetes. There are many different ways to reverse diabetes and most people have become successful in it by modifying their lifestyle.
Eat Balanced Diet
One of the main factors that can turn your pre diabetes into type 2 diabetes is the diet. If you consume highly processed food with added calories, unnecessary fat, and sugar without nutritional value then it’ll cause nothing but harm to your body. Moreover, a diet with a high amount of red meat can also increase the chances.
You must ensure changing your eating habits with balanced and cleaned food so that it’ll help you to restore normal blood sugar levels. Try accumulating low calories and low fat food into your diet which includes:
- Lean meats
- Whole grains
- Fruits with complex carbohydrates
- Vegetables
- Healthy fats like Omega 3
Exercise Regularly
Another huge risk that increases diabetic opportunities is less physical activity and avoiding regular exercises. Getting involved in physical activity isn’t only beneficial for an active and healthy body but also decreases your blood sugar with more insulin sensitivity. With consistent exercise, the cells within your body can use insulin in a more efficient manner. It also has a profound impact on your mental health.
As per the American Diabetes Association, if you engage yourself in a physical activity or daily workout, it’ll help with moderation within your blood sugar for up to 24 hours. Those who are starting from scratch shouldn’t jump to lifting 10 kg sets, instead you must start slow. Engage yourself in light physical activity for around 15 to 20 minutes after then you can increase the duration and intensity gradually.
These exercises can range from meditation to pilates, cardio workout to weight lifting including aerobics, swimming, jogging, walking, biking, playing sports, etc.
Lose Excess Weight
One advantage of an ordinary work-out routine is that it assists you with shedding overabundance weight. As a matter of fact, losing just 5 to 10 percent of muscle versus fat can further develop your glucose level and help reverse prediabetes. For certain individuals, this is around 10 to 20 pounds.
Insulin obstruction increments when you have a bigger midsection size, as well. This is 35 inches or something else for ladies and 40 inches or something else for men.
Good dieting and a customary work-out routine are both keys to getting in shape. You can make different strides, as well. This could incorporate getting an exercise center enrollment, working with a fitness coach, or having a responsibility mate, like a companion or relative. Likewise, it could assist with eating five or six more modest dinners over the course of the day, instead of three enormous feasts.
Stop Smoking
You may have heard several times that smoking is injurious to your health and it’ll increase the damage to your cardiovascular system to the extent that it may cause cancer. Moreover, smoking can also increase the risk for prediabetes, insulin resistance, and type 2 diabetes.
Try cutting off smoking by reducing the nicotine intake. There are many simple but time taking ways to quit smoking addiction. You can use products like nicotine gum or nicotine patch. Most people even consult experts to suggest medicines or smoking cessation programs.
Eat Right Carbs
Carbs are the enemy of your insulin production. It is crucial to pick the carbohydrate intake carefully while committing to healthy eating habits. You have to choose products that have less carbs to reverse prediabetes. Most nutritionists suggest eating unprocessed carbs and complex carbs to get more benefits from the products including beans, whole grains, vegetables, and more.
Such carbs have added fibers and help you stay active all day long. It’ll take much time to break down which takes your body more time to absorb it, resulting in moderation in blood sugar.
Get rid of all simple carbohydrates that may absorb quickly and can increase blood sugar at a massive ratio. These include certain fruits, juices, honey, candy, and yogurt. Not only that but refined carbohydrates also act as catalyst thus should be limited like pasta, breakfast cereals, white rice, pizza dough, white bread, pastries, and more.
Treat Sleep Apnea
If you have any issues related to your sleep then it’ll have a heightening effect on your insulin build-up. Sleep apnea is said to be one of the primary sources of insulin resistance where mostly breathing stops throughout the night due to relaxed throat muscles.
You can also detect sleep apnea if you snore loudly, feel sleepy during the day, choke during sleep, air gasp, and wake up with a headache. You can use different appliances to ease your sleep apnea that keeps your throat open and doesn’t let it relax.
Drink More Water
Staying hydrated is the most important part of our daily routine. It isn’t only important for the freshness of your skin but also important to keep your blood thinner so that insulin production isn’t resisted. If you consume more and more water then you can easily reverse prediabetes.
Water can work wonders to sustain blood glucose and can give you more benefit than any soda or fruit juice. These beverages aren’t only high in sugar but increase your blood sugar unnecessarily.
Work With A Dietitian Nutritionist
It is difficult to figure out your routine on your own when affected with prediabetes. People who consult with doctors are also being suggested to go to professional dietitians to balance their diet and food intake. Most doctors suggest you go for a registered dietitian nutritionist who can offer you all sorts of nutritional guidance and suggestions on what and what not to consume.
These dietitians can organize your meal plans and recommend beneficial food that’ll help to reduce the chances of diabetes. By following their meal plan appropriately you can easily stabilize your blood sugar.
Summing up
Prediabetes is a wake up call for most people who stray away from a healthy life to get back on track to stabilize your health. There are many ways to prevent prediabetes from turning into type 2 diabetes and you can start with maintaining your diet and getting involved in physical activities. Just simple changes within your lifestyle can help you gain more benefits for your health than any treatment can do.
