Preventing Prediabetes: Risk Factors, Prevention Strategies, and Reversal Techniques

2023-08-04 21:00:00

Written by Fatima Khalil Saturday, August 05, 2023 12:00 AM

Prediabetes is a condition that means your blood glucose levels are high, but not so high that you might be diagnosed with diabetes. Prediabetes is usually the result of chronic insulin resistance, with fasting blood glucose levels between 100-125 mg/dl. , according to the diabetes website

Who are most at risk of prediabetes?

While anyone can develop prediabetes, there are several factors that increase the risk of developing the condition.

Ask your doctor for a glucose test, if you have any of the following risk factors and feel you may develop prediabetes:

Have an immediate relative with type 2 diabetes (sibling or parent)

You are 45 years of age or older

You suffer from Polycystic Ovarian Syndrome (PCOS).

You have Cushing’s syndrome

You suffer from sleep apnea

You previously had gestational diabetes during pregnancy

If you are taking steroids for a health condition, or if you are taking certain antipsychotic or HIV medicines

In addition, you are able to control the following risk factors, and are able to modify them to reduce your risk of prediabetes

You are overweight or obese

You are eating a poor diet, full of saturated fats and added sugars

You lead a sedentary lifestyle and do not exercise regularly

You have high blood pressure or high cholesterol, which are not well controlled

You suffer from metabolic syndrome, which is a combination of high blood pressure, high cholesterol levels, and a large waist measurement

You smoke cigarettes

Is it possible to prevent prediabetes turning into diabetes?

Yes! Before prediabetes can develop into type 2 diabetes, it is completely reversible.

Some additional lifestyle changes that can reverse prediabetes include:

Replace sugar-sweetened drinks with water

Cut out processed carbohydrates and foods with added sugar

Eat a low-carb diet, with plenty of fruits and vegetables

Reduce your overall caloric intake

Increase protein intake at all meals

Enlist the help of a dietitian to better adjust your diet and get healthy meal ideas

Get enough sleep (between 7-9 hours for most people)

Take all medications as prescribed

Test your blood sugar frequently with a home glucose meter

managing any other health conditions you have, including high blood pressure or high cholesterol)

If you smoke cigarettes, quit

Control your stress levels with deep breathing, meditation, yoga, or journaling

Seek support from family, friends or a support group

Maintain a healthy weight, and lose any excess weight

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