Have you received a prediabetes diagnosis? You’re not alone. Around 38% of adults in the US are living with this metabolic condition, making it one of the country’s most significant public health issues. But what is prediabetes exactly? Put simply, prediabetic people have high blood sugar levels that put them at considerable risk of developing type 2 diabetes in the future.
Prediabetes doesn’t tend to come with any symptoms. However, this doesn’t mean you should ignore the problem. By making lifestyle changes and monitoring your blood sugar levels, you can prevent the onset of type 2 diabetes and improve your overall health.
In this short guide, we provide tips on how to reverse prediabetes, including the tools you’ll need to support your journey toward a healthier life.
What are the risk factors and comorbidities associated with prediabetes?
In people with prediabetes, the pancreas is less able to process sugar, causing it to accumulate in the bloodstream. While the exact cause of prediabetes is still up for debate in the scientific community, there are several known factors that increase your risk of developing the condition, including:
- Being overweight
- Eating high quantities of red and processed meats
- Ingesting high quantities of sugar (especially through sweetened beverages)
- Lack of exercise
- Being over 35 years old
- Having a large waist
- Having a family history of type 2 diabetes
- Having polycystic ovary syndrome (PCOS)
- Having obstructive sleep apnea
- Smoking
In addition to increasing your risk of developing type 2 diabetes, prediabetes could raise your risk of developing coronary heart disease, cardiovascular issues, stroke, atrial fibrillation, heart failure, chronic kidney disease, and cancer. Fortunately, studies show making simple lifestyle changes is the most effective measure to reverse prediabetes.
How to reverse prediabetes: Food and drinks
Your diet plays a crucial role in reversing prediabetes. While sugar and refined carbohydrates can cause blood sugar spikes and put a strain on your pancreas, a diet high in vegetables, protein, and healthy fats can help you maintain stable blood sugar levels.
Foods to incorporate into your diet include:
- High-fiber foods, including whole grains, legumes, and vegetables.
- Lean proteins, including chicken, fish, and plant-based proteins such as tofu and tempeh.
- Healthy fats, including nuts, seeds, and avocados.
Foods to avoid include:
- High-sugar foods and beverages, such as cookies and soda.
- Refined carbohydrates and foods with a high glycemic index, such as white bread and pasta.
- Trans fats and saturated fats, such as processed red meat.
Of course, altering your diet is a lifestyle change that’s easier said than done. After all, convenience foods tend to be higher in sugar and unhealthy fats. Fortunately, there are some practical tips you can follow to make things a little easier, including:
- Planning meals in advance: This will reduce the likelihood of you giving in and ordering takeout!
- Writing a grocery list: Writing a list based on your meal plan will help you avoid purchasing unhealthy snacks.
- Have fun with it: If you’re a rookie in the kitchen, experimenting with healthy meals can be a fun and rewarding experience.
- Swap soda for tasty alternatives: A healthy diet doesn’t have to be boring. Swap sugary sodas for delicious herbal teas or flavored waters.
- Practice portion control: Avoid overeating by stopping when you’re feeling full. You can always eat the rest tomorrow!
- Don’t skip meals: Denying yourself food can lead to overeating later.
The role of physical activity in reversing prediabetes
Exercise can have an immediate and marked impact on blood sugar levels. Broadly speaking, aerobic activities (otherwise known as “cardio”) can lower blood sugar levels by increasing insulin sensitivity – this encompasses activities that raise your heart rate, including running and cycling. Anaerobic activity, on the other hand, can briefly raise your blood sugar levels by raising adrenaline levels – this includes muscle-building activities such as weightlifting and high-intensity sprinting. In the long term, however, all types of activities can help reduce insulin resistance and stabilize blood sugar levels.
Wondering what types of activities are best for those with prediabetes? The short answer is anything you enjoy! Viewing exercise as a fun hobby rather than a chore will make it easier to form a regular habit. Ideally, you should try to combine aerobic exercise with anaerobic exercise. While aerobic exercise will help reduce blood sugar levels and bring your weight down, anaerobic exercise will help improve insulin sensitivity.
If you’re short of time and struggling to fit exercise into your daily routine, there are several tips you can try to boost your activity levels, including:
- Try doing gentle exercises while you’re watching TV or movies.
- Join a group that combines sports with social activities, such as hiking or dance groups.
- Walk or cycle when taking short trips.
- If you work in an office, remember to take regular walking breaks and consider using a standing desk.
- Schedule exercise time into your daily calendar so you don’t have an excuse to back out!
Monitor your progress with glucose monitors
Monitoring your glucose levels with a glucose monitor can provide valuable information about your health and help you optimize your lifestyle to reverse prediabetes. People respond in different ways to the same foods, activities, and medications. As such, tracking your body’s unique response to, say, your favorite pasta dish, can help you figure out how to keep your blood sugar levels in check.
Continuous glucose monitors help provide the data necessary to keep track of fluctuating blood sugar levels. These helpful devices consist of a sensor (inserted under the skin), a transmitter, and a receiver (typically a smartphone app). Every few minutes, the sensor measures glucose levels in the fluid between cells, transmitting the data to the receiver for analysis.
It’s a good idea to check blood sugar levels before and after eating a meal or doing physical activity, as this will help you figure out the most (and least) effective lifestyle changes for reversing prediabetes. The monitor can also help you assess how stress, illness, and other factors affect how your body deals with sugar. If you’re working with a healthcare professional to reverse your prediabetes, it’s worth sharing your results to help them make informed decisions about your treatment plan and additional interventions such as medication.
When it comes to selecting the right glucose monitor for your needs, you should consider a range of factors, including:
- Reliability and regulatory credentials: Has the monitor been approved by the FDA? What do others say about the monitor? Verified reviews can help you gauge the reliability and efficacy of the monitor.
- Cost: Does your insurance provider cover the cost of the monitor? Does the monitor come with ongoing costs? Neb Medical’s continuous glucose monitors, for instance, are covered by most insurance policies. Qualify through your insurance today!
- Usability: Try to look for a monitor that is easy to use. Does it have a clear display and are the results easy to understand? Is the device easy for non-healthcare professionals to use?
- Additional features: Some monitors come with helpful additional features such as alerts and reminders to enhance the accuracy of your results.
Once your monitor is up and running, try to maintain a consistent log of results, noting factors such as your food intake and activity levels. Most monitors offer an app that will save this information. However, you may also wish to keep a physical log of notes. Order a Glucose Monitor here.
Other useful equipment and resources
While a glucose monitor is one of the most important investments you can make in your health improvement journey, there are a range of additional resources that could help maximize your results, including:
- Mobile apps: Fitness tracking apps allow you to log your fitness journey and share progress with others – a fantastic way to boost motivation!
- Educational resources and online courses: There are heaps of resources and programs available to help people with prediabetes take control of their health. The American Diabetes Association and the CDC’s Diabetes Prevention Program represent great places to start.
- Meal planning services: There are plenty of meal planning subscription services available that give people the ingredients and tools they need to improve their health.
- Support groups: Joining a support group for people who share your needs and goals can help you obtain practical advice and emotional support.
Find your next insurance-covered glucose monitor with Neb Medical
Our goal has always been to help patients quickly obtain the medical equipment they need, whether it’s a breast pump, nebulizer or continuous glucose monitor. Our friendly experts will not only walk you through all of the different models, but will also handle all of the insurance paperwork so we can ship the equipment out to you as quickly as possible.
It’s as easy as filling out this simple form to qualify through your insurance.
So if you’ve recently been diagnosed with prediabetes, don’t panic. Get the equipment you need to help you on the road toward a healthier life today.
