Can Pre-Diabetes Be Reversed?

Approximately 88 million Americans have pre-diabetes, but can pre-diabetes be reversed? Can you avoid Type 2 Diabetes and other health issues?

Do you find it hard to quench your thirst? Do you make frequent trips to the bathroom, even during the night?

These are signs that you potentially have pre-diabetes, a disorder affecting more than 88 million Americans. Statistics show that those with pre-diabetes, who continue living an unhealthy lifestyle, will likely be diagnosed with Type 2 diabetes within ten years.

Someone with Type 2 diabetes will tell you they wish they had made better choices when diagnosed with pre-diabetes. This is because treatment becomes more intense due to the increased risk of adverse health events like stroke or heart attack.

The good news is that pre-diabetes can be reversed. This means you can take steps to avoid further health-related issues by making a few changes in your life. We discuss these simple changes below. But first, let’s better define pre-diabetes.

What is Pre-Diabetes?

Pre-diabetes is a serious health condition. It is the period leading up to Type 2 diabetes. During this time, your blood sugars are higher than average but not yet high enough to be diagnosed with Type 2 diabetes.

Pre-diabetes is a critical period, a time in which simple life changes offer significant health benefits. Some of these simple lifestyle changes are listed below.

1. Check Your Blood Sugar Levels Daily

There is a simple way for you to know how high or low your blood sugar is, and that is to check them using inexpensive tools you can find at your pharmacy.

Your pharmacist can help you pick the right machine and method for your lifestyle. Modern advancements in the way a person can self-test blood sugar have made it quick and easy. They have made the process of pricking your finger gentle, and there are programs to help monitor your numbers via Bluetooth connection to your smartphone.

You can even set reminder alarms so you don’t miss a test.

Checking your blood sugar levels daily can help you reverse pre-diabetes because if your numbers are high, you can immediately implement changes that will lower them within hours. The key is knowing your numbers.

2. Know Foods That Raise and Lower Blood Sugar

You may have already made the connection; the more sugar you eat, the higher your blood sugar levels with rising.  You can do a simple at-home test using your blood sugar monitoring system. After eating a high sugar meal, test your blood sugar. Compare that to the results you get after eating a low sugar meal.

Keep in mind that sugar comes in many forms. Work with your pharmacist or a registered dietician to gather information on which foods have the highest amounts of sugar. You will also learn that carbohydrates when processed by the body, turn into sugar. This means foods containing high amounts of sugar, and high amounts of carbohydrates will raise your blood sugar.

To reverse pre-diabetes, eat foods low in sugar and carbohydrates. You don’t have to give up everything you love, however. Many foods, even sugar-free and carb-free, that you can eat to replace the unhealthier versions.

3. Exercise to Reduce Pre-Diabetes Risk

When you hear the word “exercise,” you may picture yourself trying to train for a marathon or lifting weights like a powerhouse in the local gym.

Exercise to reverse pre-diabetes does not have to be this strenuous. Daily walks of 30 minutes or less can lower blood sugar, blood pressure, and cholesterol associated with diabetes in what is called metabolic syndrome.

The key to exercising is to find an activity you enjoy, something that raises your heart rate, but that is also fun. Ideas can range from gardening, riding bikes, and swimming to playing golf or yoga. Think outside the box when it comes to exercise.

4. Supplements to Lower Blood Sugar

There are specific supplements created just for lowering blood sugar. Your pharmacist may even be able to compound a supplement based on your particular needs. Most pharmacies have a section in their retail space for diabetic supplements. You can take these to help reverse your pre-diabetic symptoms.

Other supplements include vitamins and minerals like Vitamin D. In research, those deficient in this vitamin also had insulin resistance. B Vitamins are also essential in reversing pre-diabetes. It was discovered that those with diabetes who were prescribed Metformin were deficient in vitamin B12, specifically.

Magnesium and Iodine are minerals that can help you prevent the onset of Type 2 diabetes. Magnesium helps your body break down sugar. When low, your body struggles with insulin resistance. Iodine helps with metabolism and thyroid function.

Supplements should not be used alone, but with a plan that includes total self-care.

5. Mindfulness to Lower Blood Sugar

Mindfulness is not something you take, but a process that heals your body. It means finding ways to pay attention to your body’s needs, then addressing those needs.

Some popular mindfulness techniques include meditation or prayer, stress management, relaxation techniques like deep breathing, and acupuncture.

Through mindfulness, you may find implementing positive sleep habits is one of the best ways to start the journey of reversing pre-diabetes.

6. Sleep to Lower Blood Sugar

Many reports suggest sleep deprivation is linked to pre-diabetes, and that getting adequate sleep is a prevention method.

To get adequate sleep, develop good sleep habits. These can include turning off electronics while falling asleep, sleeping in a dark and quiet room, and sleeping on a comfortable mattress and environment. Furthermore, developing sleep habits means creating a routine that helps you fall asleep and wake up in a way that promotes positive mental and physical health.

Your body loves routines because they reduce stress and help set your biological circadian rhythm. The more structured your life, the better decisions you can make regarding food, exercise, supplements, and overall self-care.

Conclusion

In conclusion, there are many ways to reverse pre-diabetes. Working with your pharmacist or doctor, you can get help on which medications, supplements, and activities will benefit you the most.

You can start today with a simple email or personal visit to your local pharmacy.