How can you reverse or slow down prediabetes?
Prediabetes can be slowed or reversed through lifestyle changes. Start by incorporating regular physical activity, such as walking or jogging, into your routine. Focus on a balanced diet rich in whole grains, fruits, vegetables, and lean proteins, while cutting back on processed sugars and refined carbs. Losing 5-10% of your body weight can significantly improve insulin sensitivity. Managing stress, improving sleep quality, and regular blood sugar monitoring also play a crucial role in reversing prediabetes.More from NIH: Diabetes
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Add Cinnamon to Meals
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Cinnamon has been shown to help improve insulin sensitivity and lower blood sugar levels in some studies. Incorporate a small amount into your meals, but do not rely on it as a substitute for medical treatment.
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Increase Fiber Intake
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High-fiber foods, such as fruits, vegetables, whole grains, and legumes, can slow down the absorption of sugar and help control blood sugar levels. Aim for at least 25-30 grams of fiber per day.
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Opt for Healthy Fats
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Including healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can help improve insulin sensitivity and reduce inflammation. Replace saturated and trans fats with these heart-healthy alternatives.
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Limit Processed and Refined Foods
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Processed foods often contain refined carbohydrates and added sugars that can raise blood sugar levels quickly. Focus on whole, minimally processed foods to help manage glucose levels.
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Lose Excess Weight
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Losing even a small amount of weight can significantly improve blood sugar levels. A weight loss of 5-7% of your body weight has been shown to help prevent the progression from prediabetes to diabetes.
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Eat Smaller, Frequent Meals
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Eating smaller, well-balanced meals throughout the day helps prevent large fluctuations in blood sugar levels. Avoid long periods of fasting, which can lead to overeating and spikes in glucose.
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Consult a Dietitian
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A registered dietitian can provide personalized advice on managing prediabetes through diet. They can help you create a meal plan that fits your lifestyle and dietary preferences while keeping blood sugar under control.
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Eat a Balanced, Low-Carb Diet
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Reducing carbohydrate intake, especially refined carbs like white bread and sugary foods, can help control blood sugar. Focus on whole grains, lean proteins, healthy fats, and plenty of vegetables to stabilize glucose levels.
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Practice Portion Control
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Watching portion sizes, particularly for carbohydrate-rich foods, can help keep blood sugar levels in check. Use smaller plates, read food labels, and measure servings to avoid overeating.
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Get Enough Sleep
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Poor sleep quality or insufficient sleep can negatively affect insulin sensitivity and blood sugar control. Aim for 7-9 hours of quality sleep per night to support glucose regulation and overall health.
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Choose Low Glycemic Index (GI) Foods
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Low GI foods, like whole grains, legumes, and non-starchy vegetables, release sugar slowly into the bloodstream, helping to maintain steady blood glucose levels. Include them in your meals to prevent sugar spikes.
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Reduce Alcohol Consumption
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Excessive alcohol intake can cause fluctuations in blood sugar levels. If you drink, do so in moderation and choose low-carb, low-sugar beverages. Always consult your doctor about safe alcohol consumption.
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Quit Smoking
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Smoking increases insulin resistance and raises the risk of developing diabetes. Quitting smoking can improve insulin sensitivity and lower blood sugar levels over time, reducing the risk of diabetes progression.
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Increase Protein Intake
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Including lean proteins like chicken, fish, tofu, and legumes in meals can help stabilize blood sugar levels. Protein slows down digestion and the release of glucose into the bloodstream, preventing spikes.
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Cut Out Sugary Beverages
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Sugary drinks, including soda, sweetened teas, and fruit juices, cause rapid spikes in blood sugar. Replace them with water, unsweetened tea, or infused water to reduce overall sugar intake.
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Increase Physical Activity
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Regular exercise can help improve insulin sensitivity and lower blood sugar levels. Aim for at least 30 minutes of moderate activity, such as brisk walking, swimming, or cycling, at least five days a week. Strength training can also be beneficial.
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Monitor Blood Sugar Levels
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Regular monitoring of blood sugar, even at the prediabetic stage, can help track progress and identify any fluctuations. Use a glucose meter as directed by your healthcare provider to stay on top of your numbers.
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Plan Meals Ahead
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Meal planning can help ensure you stick to a healthy eating pattern and prevent impulsive food choices that can spike blood sugar. Prepare balanced meals and snacks that include fiber, protein, and healthy fats.
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Manage Stress
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Chronic stress can raise blood sugar levels by increasing cortisol, a hormone that promotes glucose production. Practice relaxation techniques like meditation, yoga, or deep breathing to manage stress and keep glucose in check.
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Stay Hydrated
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Drinking plenty of water helps flush out excess glucose from the bloodstream and supports overall kidney function. Aim for at least 8 glasses of water a day and avoid sugary drinks.