Can Prediabetes Be Reversed?

Prediabetes is a condition in which an individual’s blood sugar or glucose levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. According to the reports, about 96 million American adults (1 in every 3 Americans*) have prediabetes.

The American Diabetes Association (ADA)** defines prediabetes as a condition in which the fasting glucose level is between 100–125 mg/dl, or a hemoglobin A1c level is 5.7–6.4%. People with prediabetes are not only at a greater risk of developing type 2 diabetes but they can also develop chronic conditions such as heart disease, stroke, eye, kidney, and nerve diseases. But what causes prediabetes, who should get themselves screened, and how to treat prediabetes? Read on to learn more.

What Causes Prediabetes

The pancreas is an important organ in the body and plays a vital role in regulating blood sugar levels. It produces insulin, which helps to transport glucose from the bloodstream into cells throughout the body for energy production. When the cells do not respond adequately to insulin, the pancreas starts producing more insulin to prompt cells to respond.

Over time, the pancreas becomes unable to maintain this increased insulin production, resulting in elevated blood sugar levels or prediabetes, which can eventually progress to type 2 diabetes.

Who Should Get Tested?

Individuals aged 45 years or older should visit a senior care service to get tested for prediabetes at regular intervals, especially if they are overweight. Being overweight typically means an individual’s body mass index (BMI) is over 25.

Those younger than 45 can consider contacting a primary care physician and getting tested if they have the following risk factors:

• Lack of physical activity
• Family history of diabetes
• High blood pressure
• Abnormal levels of HDL cholesterol or triglycerides in the blood
• Being an African American, American Indian, Hispanic, Asian American, or Pacific Islander
• Polycystic ovary syndrome

If the results come back normal, a person can be re-tested in 3 years.

Is It Possible to Reverse Prediabetes?

With the following lifestyle choices, treating pre-diabetes is possible. However, these are not alternatives to proper medical treatment, and it is crucial to visit a healthcare clinic and consult a primary care physician.

1. Maintain a healthy weight

Obesity is the single, biggest risk factor for both prediabetes and type 2 diabetes. A healthy weight can improve insulin sensitivity and reduce the risk of developing type 2 diabetes. The following are some steps that seniors can follow to reduce and maintain their weights:

• Try to eat a balanced diet rich in whole fruits, fresh vegetables, whole grains, lean proteins, and healthy fats.
• Cut down on red meat, processed and sugary foods, and beverages, which are high in calories and low in nutritional value.
• For physical activities, focus on at least 30 minutes of moderate or low-intensity exercise regularly.
• Eat smaller portions throughout the day, and do not eat late at night to ensure proper digestion.

Consult a healthcare provider or a certified dietitian before making any alteration to the exercise or diet plan. For any concerns, contact EliteCare Health Centers, one of the best medical clinics and healthcare centers in Florida to consult a board-certified primary care physician.

2. Have low-GI food

GI stands for Glycemic Index, a numerical value given to different foods based on how quickly they raise blood sugar levels. Foods with a low GI are easy to digest and they get absorbed more slowly, which helps to maintain steady blood sugar levels. Thus, it helps the body to regulate insulin production and use and reduces the risk of developing type 2 diabetes and other chronic diseases.

The most ideal low-GI foods for seniors are high-fiber foods such as oatmeal, whole grains, legumes, fruits, and vegetables. Seniors can also opt for nuts, seeds, and some dairy products if their health condition allows.

3. Manage stress

Chronic stress can raise levels of the hormone cortisol, which can lead to increased blood sugar and fat storage, making it more likely for a person to develop type 2 diabetes.

Seniors can follow simple relaxation techniques such as yoga, meditation, and deep breathing to reduce stress. In addition, they can also spend time exploring hobbies like painting, gardening, or volunteering for a social cause. If it becomes difficult to manage stress, seniors should seek professional help at a medical clinic.

4. Get adequate sleep

Poor sleep can result in an elevated blood sugar level, which can eventually lead to type 2 diabetes. Seniors should get at least 7 to 9 hours of deep, good-quality sleep every day. Seniors can take the following steps to sleep better:

• Establish a regular bedtime routine: Going to bed and waking up at the same time every day can help the body establish a regular sleep schedule.
• Avoid caffeine and alcohol: These two can interfere with sleep, and therefore, it is crucial for seniors to avoid consuming them before bedtime.
• Do not eat late at night: Avoid eating large meals before bedtime as eating late at night can interfere with digestion, affecting sleep as well.
• Avoid screens before bedtime: The blue light that emits from the screen can interfere with sleep.

5. Take Medications as Prescribed

Do not miss any prescribed medication by the healthcare provider after the prediabetes diagnosis. However, keep in mind that medication must be used along with lifestyle changes. Follow the instructions from the primary care physician and take medications as directed.

6. Follow up with your doctor

In order to reverse prediabetes, visit a healthcare center at regular intervals and keep in touch with a primary care physician and discuss any dietary, lifestyle changes, or medication alterations. Additionally, it is crucial to get regular check-ups and blood tests done as recommended by a physician.

Conclusion

Prediabetes can be reversed with lifestyle changes and dealing with it is a vital step in preventing type 2 diabetes and any associated complications related to it. Get the tests done at regular intervals and take proper preventative care to avoid the onset of diabetes.