How to Reverse Prediabetes

A prediabetes diagnosis refers to blood sugars that are higher than normal but not quite high enough to be diagnosed as diabetes. Having prediabetes puts one at a higher risk of developing diabetes. Without interventions such as medications or a change in lifestyle habits, prediabetes is generally progressive.

Prediabetes is influenced by a confluence of factors, including elevated body mass, a familial predisposition to type 2 diabetes, a history of gestational diabetes, certain ethnicities (with a notably increased prevalence among Asian, Hispanic, and Black Americans compared to White Americans), physical inactivity, inadequate sleep, and dietary habits characterized by high consumption of red or processed meats and sugars, coupled with low vegetable intake.

Many people are unaware they have prediabetes. Prediabetes often progresses subtly, without overt symptoms. One potential indicator is acanthosis nigricans, a velvety, darkening of the skin, particularly in body folds. Fortunately, a simple routine blood test can easily diagnose prediabetes.

Yes! There are multiple steps you can take to help reverse prediabetes or at least maintain it at stable levels for extended periods of time.

Adapting to a healthy diet that emphasizes portion control, lean proteins, vegetables, complex carbohydrates (over simple carbohydrates), and healthy fats. Mediterranean and DASH diets are excellent examples of such healthy eating patterns.

These choices not only help offer significant benefits for managing prediabetes and diabetes, but also prevent heart disease and lower blood pressure.

You can consult a dietitian through Aeroflow Diabetes’ Medical Nutrition Therapy Program (MNT) to help develop a healthy lifestyle that works best for you.

There is no single best approach to exercise, as individual preferences and needs vary. Instead, try activities that are enjoyable and engaging, fostering long-term commitment to regular physical activity. When comparing different types of physical activity, take note of factors such as intensity, frequency, and the specific type of activity.

Choosing an exercise does not need to be complicated. To start, consider walking, which has numerous wellness benefits. The American Diabetes Association recommends that most adults get at least 150 minutes of aerobic exercise per week.

Ultimately, consistency will be the most important factor for overall health.

Weight loss plays a crucial role in reversing prediabetes. Even modest weight loss, typically 5-10% of excess weight, can significantly improve overall health and help manage prediabetes effectively. While achieving one's ideal body weight is often associated with optimal clinical outcomes, this goal may not always be realistic for everyone.

If blood sugar levels remain elevated despite implementing lifestyle changes, medications may be prescribed by a healthcare provider to help lower blood sugar levels and further reduce the risk of type 2 diabetes. Many of the same drugs used for type 2 diabetes can be used to treat prediabetes.

Your healthcare provider may also suggest helpful tools like continuous glucose monitors (CGMs) to help you stay aware of your glucose levels throughout the day and night without the need for frequent fingerstick reminders.