While diabetes is a chronic lifestyle disorder – in which your blood sugar levels rise significantly after meals, it is completely irreversible and once you have it, you may spend your entire life managing the symptoms. Are. However, having prediabetes does not mean you will develop diabetes – and so, it is a good idea to take action before it becomes full-blown. According to doctors, changing your diet and lifestyle habits can make a big difference.

Prediabetes occurs when your blood sugar is higher than normal but not high enough to be diagnosed with type 2 diabetes. Although the exact cause of prediabetes is unknown – doctors say it is linked to insulin resistance.

Many people are able to successfully reverse prediabetes by making changes to their diet and lifestyle, some of which include:

eat healthy diet

One of the major risk factors for prediabetes is a diet full of processed foods – high in saturated fat, calories, and sugar with zero nutrition. People who eat large amounts of red meat are also at risk. Eating a clean, healthy diet with fruits, vegetables, lean meats and whole grains can ensure that your blood sugar levels return to normal. It may reverse prediabetes and help prevent type 2 diabetes.

lose weight

Obesity and overweight are among the major risk factors for prediabetes. And hence, it is important to stay fit, healthy and less than excess weight. According to doctors, reducing body fat by 5-10 percent can improve your blood sugar levels and help reverse prediabetes.

In addition to healthy eating, you can also incorporate exercise regularly to help you lose weight.

quit smoking

Tobacco smoking increases the risk of heart disease and lung cancer – and is a main risk factor for insulin resistance, prediabetes and type 2 diabetes. According to experts, you can consult your doctor for a smoking cessation program or prescription medications to help you stop nicotine cravings.

eat less carbs

For those who are committed to eating healthy foods – it is important to increase your carbohydrate levels and choose carefully to help overcome prediabetes. Eating complex carbs — those that are unprocessed, like vegetables, whole grains and beans — are rich in fiber and keep you satiated for longer. These carbs take longer to break down and be slowly absorbed into your body, preventing a spike in blood sugar.

drink lots of water

It is best to drink water throughout the day Ways to reverse prediabetes And prevent the onset of type 2 diabetes. Water helps control blood sugar levels and is a healthy alternative to soda and fruit juices. Those beverages usually contain high amounts of sugar.

When should you see your doctor?

According to experts, prediabetes can turn into type 2 diabetes in no time, so it is important to not only keep an eye on your symptoms, but also keep an eye out for early signs, which vary from person to person and include: May be:

• increased urination
• abnormal appetite
• blurry vision
• fatigue and tiredness
• increased thirst

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