How to Reverse Prediabetes Before Becoming Diabetic

How to reverse prediabetes before becoming diabetic. Prediabetes can be a serious warning sign, but you can reverse it by changing your diet and exercise.

The risk of developing diabetes can be increased by many factors, and prediabetes can be just a warning sign to diabetes if we pay attention and make adequate diet, exercise, and lifestyle changes. Those are the things I want to help explain in this post.

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What is Prediabetes?

According to the CDC, prediabetes is defined as; “Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. Approximately 84 million American adults—more than 1 out of 3—have prediabetes.”1

Yes, you read that correctly! Approximately 84 million American adults, that is more than 1 in 3, have prediabetes! Most people don’t even know if they have prediabetes or not!

Signs & Symptoms

You may go years with prediabetes without noticing any serious signs or symptoms. People can have it without symptoms or complications being detected.

However, also according to the CDC website you should check with your doctor if you have any of the following risk factors for prediabetes:

  • Being overweight
  • Being 45 years or older
  • Having a parent, brother, or sister with type 2 diabetes
  • Being physically active less than 3 times a week
  • Ever having gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds
  • Having polycystic ovary syndrome

Race and ethnicity are also a factor: African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian Americans are at higher risk.

If your doctor agrees that you should be tested, this can be done by a simple blood test.

Prediabetes Can Be A Warning Sign

Prediabetes is a dangerous condition itself, but it’s also a huge red flag! Prediabetes can be your warning sign of an even more serious condition ahead!

Once you get a diagnosis of prediabetes you then have a chance to reverse it before it becomes Type 2 Diabetes. There is no cure for Diabetes, and no way to reverse the condition once it does become Diabetes. So heed the warning if you are diagnosed with prediabetes!

How to Reverse Prediabetes

Gregg Gerety, MD, chief of endocrinology at St. Peter’s Hospital in Albany, N.Y., had this to say about prediabetes; “It’s an opportunity to initiate lifestyle changes or treatments, and potentially retard progression to diabetes or even prevent diabetes”

Lifestyle changes are the obvious ways to reverse prediabetes, or at least slow down and hopefully avoid becoming a diabetic. Let’s look at some of the main lifestyle changes that help to reverse prediabetes.

1. Move more. or Exercise. Being more active is one of the best things you can do for prediabetes and to avoid diabetes. If it’s been a while since you’ve routinely exercised, start out slowly by taking the stairs more often than the elevator. Ideally, you should exercise 30 minutes a day at least 5 days a week.

2. Lose weight. Talk with your doctor about your ideal body weight or goal weight. Your doctor can also suggest healthy diets and healthy weight loss goals.

3. See your Doctor more often. See your doctor every 3-6 months. Your doctor can re-check your labs and blood sugar levels, give you positive reinforcements and help keep you on track. If it’s not going well, your doctor can offer different suggestions to help.

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4. Get adequate sleep. Not enough sleep makes it harder to lose weight. It also makes it harder for your body to use insulin properly, which will make diabetes more likely.

5. Change your diet. Eat Healthily. Of course, you need a healthier diet. Eat more vegetables. Get plenty of fiber. Avoid sugar. Eat low-carbs. Carbs increase sugar in your body. Eat more protein. You can read some other tips on dieting in my previous posts about Mindful Eating and Living with Diabetes.

6. Get Support. It is always a good idea to have a support system in place when making major lifestyle changes. The changes won’t always be easy, there will be days you will be frustrated and ready to give up. A support system, a spouse, or friend is always helpful. You can read about my support system and how we help each other in my previous post about my Buddy System.

7. Commit and Be Consistent. Choose your goals and strategy. Set your exercise plans, meal plans, and grocery shopping. Commit yourself to your lifestyle changes that you need to make. Then be consistent. It may feel like very small steps at first. You may make mistakes and might not see the progress as fast as you’d like. But even so, you still must be consistent! You will see the results!

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Reversing Prediabetes

Reversing prediabetes basically comes down to changing your lifestyle. Increasing exercise and changing your diet.

These things can be difficult. Prediabetes and Type 2 Diabetes usually doesn’t show up until middle to later adulthood. Let’s face it, the old saying of; “It’s hard to teach an old dog new tricks”, does have some truth to it.

However, we can all form new habits! It only takes determination and consistency! I’ve heard it said that doing something repeatedly for 21-28 days will become a habit. I’ve found that to be true for myself.

More Ways to Help Reverse Prediabetes

The two most important ways to help reverse prediabetes that I’ve already talked about are changing your diet and increasing your exercise.

Sheryl Huggins Salomon gave some great diet tips in an article titled, 3 Steps I Took to Cut Sugar From My Diet and Reverse Prediabetes. It’s a great article you may find very helpful.

Gut Health and Prediabetes

“All disease begins in the gut.” 

Hippocrates

Your gut is home to a huge population of microbes, also referred to as your microbiome, that includes bacteria and fungi, that live inside your gastrointestinal tract (mostly in your colon) and work with you to perform many necessary functions that benefit you. A hot area of current research focuses on the link between your microbiome and a wide range of diseases, from depression to lupus and even blood sugar problems. Although these problems may not seem related to what’s going on in your gut, you don’t have to have typical gut symptoms to have gut problems.2

Diet is connected to microbiome health, as it is also connected to blood sugar levels, or prediabetes and diabetes. Recent research has shown that the same diets high in sugars, starches, and carbohydrates affect both the blood sugar levels and the microbiome health. Therefore making the connection between microbiome health (gut health) and prediabetes and/or diabetes.

You need foods high in fiber. You need to drink plenty of water each day. You also need probiotics and prebiotics, to help maintain a healthy gut/microbiome.

I personally use supplements to help maintain a healthy gut/microbiome and keep everything balanced. I would not suggest or recommend anything that I have not used or encountered great personal health benefits from myself. To learn even more about an unbalanced gut, you can check out these products that I use by clicking the picture below. 🙂

In Conclusion

Are you already diabetic? Have you noticed symptoms of prediabetes or been diagnosed with prediabetes?

Do you know if you are at risk for prediabetes? Perhaps it’s time to talk to your doctor about being tested. At least know your blood sugar levels.

Even if you aren’t prediabetic yet, it’s never too early (or too late) to start making healthier lifestyle choices.

Now It’s Your Turn

Share this post to help others become more aware!

Leave me a comment with your thoughts and opinions. Share your ideas on this topic.

Subscribe to my newsletter and follow me on Bloglovin to never miss a post!

Until next time,
Sharon

References and citations:
  1. https://www.cdc.gov/diabetes/basics/prediabetes.html[]
  2. https://drwillcole.com/the-important-connection-between-blood-sugar-gut-health-that-everyone-needs-to-know-about/[]

Comments

  1. Sharon, this is such an informative read. There is diabetes on both sides of my family so it worries me. It’s great to get the info out to kids when they’re young so they can develop a healthy lifestyle. This is a classic lifestyle disease – too much jun food and not enough exercise.

    1. Sharon_Green says:

      You are so correct! My daughters are both very careful to make sure my grandkids eat balanced diets. There is so many family members throughout our family and their dad’s family that are diabetic. Kids definitely need to learn to eat healthy from a young age!

  2. CrazyFitnessGuy says:

    wonderful post thanks for sharing

    1. Sharon_Green says:

      thanks for reading!!

  3. Kimberlie says:

    I am constantly amazed by the efficiency of our body’s warning signals. Prediabetes is an attempt by our bodies to get help before it’s too late.Unfortunately, we many people don’t know how to recognize the signs. Thank you for providing this information succinctly and in an easy to understand method. It could save someone’s life.

    1. Sharon_Green says:

      Thank you, Kimberlie! I appreciate you reading and your kind words about my article. I too am always amazed by the human body and its attempts to protect and correct itself. My goal with blogging has always been to hopefully help others. 🙂

  4. Yaz says:

    I can completely relate to this as PCOS runs in the family, and when you have it your chances of being prediabetic is pretty high. Thanks for this great resource.

    1. Sharon_Green says:

      Thank you for reading and commenting! Good luck to you keeping watch on your health!

  5. Lisa Alioto says:

    Such an important topic – if you can reverse an illness – wow, how lucky!!

    1. Sharon_Green says:

      Thank you, Lisa! I agree it is very lucky to be able to reverse any health condition! This raises the importance of sharing the awareness of such topics! Thanks for reading!

  6. Nicole says:

    I used to be pre-diabetic and losing weight and changing my diet really helped. Thanks for sharing.

    1. Sharon_Green says:

      Thanks for your comment, Nicole! And for reading my article! I applaud you for your hard work and for improving your health!

  7. Excellent information! I wasn’t aware that so many suffer with it.

    1. Sharon_Green says:

      Thank you, Tiffany! So many people aren’t aware, even of their own risks until it’s too late!

  8. Sydney says:

    Awesome article and very informative! I had no idea! Thank you for sharing!

    1. Sharon_Green says:

      Sydney, thank you for reading and for your comment! Most people don’t know! That’s why prediabetes and Diabetes have become so prevalent now!

  9. Patricia Sanders says:

    Great Read! We need to be cautious about sugar intake while having food.

    1. Sharon_Green says:

      Thank you for your comment, Patricia! Yes, you are right, we really do!

  10. The subject is very serious but unfortunately very few people are aware of this. This is very informative post for all, especially those around age 45 years. Thanks.

    1. Sharon_Green says:

      Thank you so much for reading! I totally agree with you about it being a very serious topic! People need to be more aware! thanks for your comment! 🙂

  11. Brittany says:

    Very informative and helpful. I have been looking for information for my auto who has been told she has diabetes and I think this information will help her. Thanks 😊

    1. Sharon_Green says:

      Brittany, Thank you for reading and for your comment. I hope this information can help your aunt. Praying for your aunt! 🙂

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