In people with prediabetes the probability is up to 50 percent within five to ten years Type 2 diabetes fall ill – but it is not a foregone conclusion. There are steps you can take to avoid this hinder.
“Early intervention is absolutely crucial,” says endocrinologist Dr Shirisha Avadhanula. In a stream contribution from the Cleveland Clinic (USA), the doctor explains what you can do to prevent prediabetes.
High blood sugar level
Prediabetes is a condition that precedes the development of type 2 diabetes. If you have prediabetes, your blood sugar levels are higher than normal, but not as high as with type 2 diabetes.
If prediabetes Untreated it can become type 2 diabetes. But it doesn’t have to be.
Reverse Prediabetes Naturally
There are some risk factors for prediabetes that you cannot control, such as genetics. But also changes in way of life play an important role in reversing prediabetes and preventing type 2 diabetes. Dr. Avadhanula explains what you can do:
reduce excess weight
Obesity is a major risk factor for insulin resistancewhich means your body cannot properly regulate blood sugar.
“The best way to reverse the process of prediabetes and not develop type 2 diabetes is weightloss“said the doctor. “The more weight we gain, the more our cells become resistant to the effects of insulin. And unfortunately, insulin resistance is the first big step in the development of type 2 diabetes.”
Research shows you increase your risk of developing type 2 diabetes reduce up to 58% if you lose 5-7% of your body weight and exercise at least 150 minutes per week.
Eat healthy
There is no single diet that is best suited for reversing prediabetes. So it’s about having a healthy one diet style to find for yourself, which can also be kept.
Quality options According to the doctor, these are the DASH diet, intermittent fasting, the ketogenic (“keto”) diet or the Mediterranean diet.
Reduce sugar intake
Your blood sugar is directly related to the amount of sugar you eat. But it’s not just less calories to consume, but also to ensure that those calories come from healthier and more nutritious foods.
Avoid to the best of your ability sweet foods such as baked goods, candies, fruit juice concentrates, soft drinks and sugary cereals.
Write down the nutritional information
A good way to understand what you are consuming and where to make changes is to read the nutritional information begin.
Get enough exercise
Moving your body can also move your blood sugar in the right direction. The American Diabetes Association recommends at least 150 minutes of moderate-intensity exercise movement per week.
Also try 10,000 steps to be achieved per day. Introduce a little more movement into your daily life by taking the stairs instead of the elevator or walking to work.
And once you hit 10,000, don’t stop there! Dr Avadhanula says 10,000 steps a day policy doesn’t mean more steps are needed workouts replaced.
Get enough sleep
Studies show that a high level cortisol levels at 3 a.m. can have a negative impact on blood sugar.
“People who don’t sleep seven to nine hours or who don’t sleep between 11 p.m. and 5 a.m. may have higher cortisol levels”, says Dr. Avadhanula. In other words, if your sleep pattern out of whack, your risk of diseases like diabetes increases.
This means that if you are in the night watch work – or just tend to stay up until the early hours – may need to work very hard to get enough good quality sleep to control your risk.
Track your progress
You can control your blood sugar with a blood glucose measurement monitor at home. But that shouldn’t happen too often.
“If you have prediabetes, I would advise against checking your blood sugar several times a day”according to Dr. Avadhanula. “It can trigger anxiety and counter productive be.”
Instead, check yours first thing in the morning fasting blood glucose — and don’t check her again until the next morning.
When to Seek Medical Help
First, it’s important to know that you have prediabetes so you can try to reverse it. But that usually doesn’t cause anything symptoms. Avadhanula therefore advises overweight or obese people to get tested for prediabetes.
Also people with multiple risk factors (eg age over 45, diabetes in the family, smokers) should be tested. Ask your doctor if you might be at increased risk.
The Centers for Disease Control and Prevention (CDC) estimate that 80% of people with prediabetes don’t know they have it. However, if left untreated, prediabetes can progress to type 2 diabetes, increasing your risk of other health problems like amputations, blindness, heart attacks and strokes.
How long the reversal can take
“There is no set timeline for reversing your prediabetes or converting prediabetes to type 2 diabetes”says Dr. Avadhanula. “However, there is The factorswhich can speed up both processes.
Gaining weight or taking certain medications can hasten your transition to type 2 diabetes while changing your life habits can slow this transition and possibly reverse it completely.
It can take weeks, months or even years, that sort of thing changes it will set you off course on type 2 diabetes. But with hard work and patience, it is possible.
“Remember: it’s a reversible process“assures Dr. Avadhanula. “It may take time, but it’s totally doable.” (ad)
Author and source information
This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.
Sources:
Cleveland Clinic: How to reverse prediabetes, (accessed: 09/21/2022), Cleveland Clinic
Important note: This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.
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