Prediabetes is a condition in which your blood sugar levels are higher than they should be, but not high enough to classify as Type 2 diabetes. Surprisingly, this condition is extremely common — the CDC estimates that prediabetes affects over one in three Americans. If you have prediabetes or any of the risk factors, understanding how prediabetes can be reversed is the best thing you can do. Here, we’ll explain the primary risk factors and how to manage prediabetes.
Know Your Risk
While the exact cause of diabetes (including Type 1 and Type 2) can’t be pinned down completely, there are several factors that are known to increase your risk of having prediabetes, which could potentially progress into a full-blown Type 2 diabetes diagnosis. According to an article published by Harvard University, the risk factors for prediabetes are:
- Being overweight
- Having a sedentary lifestyle
- A family history of diabetes.
If you have any — or all — of these risk factors, it’s important that you get tested for prediabetes and focus on how prediabetes can be reversed. Up to 90% of people with this condition have no idea that they have it, and early diagnosis is the key to reversing this condition while you can! Typically, your doctor will determine whether you have prediabetes using a fasting plasma glucose (FPG) test or a three-month A1C test. These tests are both simple to do and could end up saving your life.
How Can Prediabetes be Reversed?
The most important thing to know about prediabetes is that it’s an opportunity rather than a life sentence. If you learn how to manage prediabetes now, it could be halted and even reversed. In general, the solutions for reversing are simple: Clean up your diet, get moving each day, and address any issues you might have with sleep apnea or smoking.
The recommended diet for reversing prediabetes includes:
- Whole fruits and vegetables
- Whole grains
- Lean meats
- Healthy fats (olive oil, avocado, coconut, fish)
You’ll want to avoid an excess of red meat and anything that’s refined — refined sugar and refined flour are two of the key culprits for raising blood sugar quickly. In addition to this, make sure you get in 30-60 minutes of exercise, five days a week. Even a brisk walk or dance class can make a big difference to your risk level.
Make OKRA Care Your Companion in Health
Founded with a focus on prevention, OKRA Care is here to accompany you on your journey to preventing diabetes or managing a diabetes diagnosis. We’re here to answer questions about how prediabetes can be reversed and help you stay in control of your lifestyle with FDA-certified prediabetes blood glucose meters and test strips. Learn more about diabetes on our blog and regain control over your health today!