Contents
How long does it take to cure prediabetes? Learn easy lifestyle changes to help you do thisHow can you reverse prediabetes with lifestyle changes?lifestyle changesExerciseDietweight managementreduce added sugarproper sleepstop smoking and alcoholMedicineHow to track your progress?Risk Factors for Prediabetes
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How long does it take to cure prediabetes? Learn easy lifestyle changes to help you do this
Even though prediabetes is a reversible condition, it requires quick and consistent action to increase your chances of reversal and preventing you from developing full-blown type 2 diabetes. According to experts, the best way to do this is through regular lifestyle changes, including a healthy diet, exercise and weight maintenance. Additionally, it may take a few months to a few years for your diabetes to be cured.
To reverse prediabetes, you should eat a balanced diet that includes nutritious whole foods and exercise regularly.
Prediabetes is a serious health condition that occurs when your blood sugar levels are higher than normal but not high enough to be considered type 2 diabetes As yet. According to doctors, it is necessary to reverse it as soon as it is detected before it develops completely.
Mostly, a consistent plan can help you reverse prediabetes – within months or years. However, doctors say that only lifestyle changes may lead to reversal in about 25 percent of cases.
According to studies, at least 25 percent of your prediabetes can be reversed with lifestyle changes in one year.
How can you reverse prediabetes with lifestyle changes?
According to experts, it is important to act quickly. But it also depends on your age, weight, and the strategies you successfully implement to lower your blood sugar levels.
lifestyle changes
Exercise
Doctors recommend at least 150 minutes of regular exercise or workout a week. For your ex, try breaking it up into 30-minute sessions of your favorite exercise five times each week.
Diet
Eating a well-balanced diet that includes nutritious whole foods can help you reverse prediabetes.
weight management
Losing even 5-7 percent of your body weight can help substantially reduce your risk of developing type 2 diabetes.
reduce added sugar
Your blood sugar level is directly related to how much sugar you consume. And so, you should ensure that you cut down on calories and consume more nutrient-rich foods. Eliminate sugar-rich foods like:
- bakery items
- candy
- packaged fruit juice
- soft drinks
proper sleep
Since your body performs many essential functions such as hormone and metabolic regulation during sleep, proper, regulated and uninterrupted sleep can help reverse your condition.
stop smoking and alcohol
Quit tobacco with immediate effect. Also, stop drinking alcohol even if you drink in small quantities.
Medicine
Doctors say that apart from lifestyle changes, you should also take your prescribed medicines regularly metforminWhich can help if you aren’t able to achieve substantial improvement with lifestyle changes alone.
How to track your progress?
To get back to a diabetes free life using reversing techniques, you need to be regular and consistent. Doctors say that to do this you should track your progress at every interval with the help of a notebook or mobile app. Important parameters indicating prediabetes include:
- A1C level between 5.7 and 6.4 percent
- Fasting blood sugar levels between 100 and 126 milligrams per deciliter (mg/dL)
Risk Factors for Prediabetes
Both uncontrolled and controllable factors for prediabetes include:
- family history
- age above 40 years
- polycystic ovary syndrome in women
- high blood sugar levels
- lower hdl cholesterol
- sleep apnea
- obesity or overweight
- eating a diet rich in saturated fat
- Engaging in low levels of physical activity
- metabolic syndrome
- Smokin Drink
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