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From Prediabetes to Wellness: How to reverse it and reclaim your life.

Prediabetes is a condition where blood sugar levels are higher than usual but not high enough to be diagnosed as type 2 diabetes.

The exact cause of prediabetes is unknown, but it’s associated with insulin resistance. The good news is that prediabetes can be reversed through lifestyle interventions like diet, exercise, weight loss, sleep, stress reduction, and quitting smoking.

The Importance of Pre-Diabetes Testing and Care

Pre-diabetes testing is crucial because it enables people to take early action to stop or delay the formation of type 2 diabetes. In the United States, more than 96 million adults have prediabetes, and most of them are not aware of the fact they are developing a significant chronic illness. This is more than **one in three** US adults!

According to research, people are more likely to adopt essential long-term lifestyle changes, such as eating healthier, controlling their weight, and being active, after being aware of their disease.

National Diabetes Awareness Month is essential in motivating people to seek pre-diabetes screenings and take preventative measures to maintain their health. These adjustments can help prevent or delay the onset of type 2 diabetes.

Here are some tips to help reverse prediabetes naturally:

  1. Eat a “clean” diet: Avoid processed foods and red meat. Incorporate low-fat and low-calorie foods into your diet, such as fruits with complex carbs, vegetables, lean proteins, whole grains, and healthy fats like avocado and fish.
  2. Exercise regularly: Exercise can lower your blood sugar by increasing insulin sensitivity. Start slow with light physical activity for 15 or 20 minutes and gradually increase the intensity and length of the workouts after a few days. Ideally, you’ll want to have 30 to 60 minutes of moderate physical activity at least 5 days a week.
  3. Lose excess weight: Losing as little as 5 to 10 percent of body fat can improve your blood sugar level and help reverse prediabetes.
  4. Stop smoking: Smoking can increase insulin resistance and worsen blood sugar levels.
  5. Treat sleep apnea: Sleep apnea is associated with insulin resistance and can worsen blood sugar levels.
  6. Drink water: Drinking water can help flush out excess sugar from your bloodstream.
  7. Work with a pro: Consult with a doctor or a registered dietitian to develop a personalized plan that works for you.

Please note that reversing prediabetes requires lifestyle changes that must be followed daily. If you have been diagnosed with prediabetes, it’s important to take action as soon as possible to prevent or delay the onset of type 2 diabetes.

The Endocrinology Wellness Institute

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