Turn Back the Clock: How to Reverse Prediabetes


Prediabetes is a health condition where blood sugar levels are raised but not high enough to be diagnosed with type 2 diabetes. More than a third of American adults have prediabetes, and most remain unaware. Early detection helps avoid serious illnesses. Follow the steps below on how to reverse prediabetes. 


Diabetes occurs when blood sugar levels are too high. Left unchecked, diabetes can shut down the entire body. It can permanently and irrevocably damage your brain, heart, bladder, kidneys, and nervous and circulatory systems.  


Cause of Diabetes


Type 1 Diabetes usually occurs in children. It peaks between children between 4 and 7 years old and 10 and 14 years old. The cause is mainly genetic. Children with a parent or sibling with the condition are at risk.


Type 2 diabetes is prevalent in 95% percent of people with diabetes. This results from genetic and lifestyle factors, including overweight, obesity, and an inactive lifestyle. 


Early Signs of Diabetes


While there is no cure for diabetes, it can be detected and managed early to halt its progress and reverse it. It is possible to maintain ideal blood sugar levels without medication if diabetes is detected early. These are signs of prediabetes:


Hunger and Fatigue


Your body needs insulin to convert food into glucose and give you energy. If it can't make enough insulin, you will feel more hungry and tired than usual. 


Peeing More Often and Feeling Thirstier


The average person pees between four to seven times a day, but a person with diabetes pees a lot more. 


Ideally, your body reabsorbs glucose as it passes through your kidneys. But when your blood sugar is raised, your kidneys may not be able to bring it all back in. This makes the body produce more urine. 


Dry Mouth and Itchy Skin


Your body takes fluids to make you pee, so there's less moisture in your skin and system. You can get dehydrated, your mouth may feel dry, and your skin can itch. 


Blurred Vision


Changing fluid levels in your body makes the lenses in your eyes swell up and unable to focus.


How to Reverse Prediabetes


Diabetes can and should be avoided at all costs. When you have it, diabetes needs to be managed on a day-to-day basis. You have to work on ideal blood sugar levels to keep the disease from progressing and causing blindness, heart attacks, stroke, kidney failure, and lower limb amputation.


How to reverse prediabetes? Fortunately, you can take simple steps to reverse prediabetes.


  1. Maintain ideal weight

Know your ideal weight for your height. Exercise, eat moderately and avoid salty foods. 



2.Don't smoke and limit alcohol intake. 


3.Choose nutritious food. 

Stick to fruits and food from nature and avoid processed food. Eat 2 cups of vegetables a day. Feeling hungry or thirsty? Here are some food and drinks to choose from instead:


  • Clean water
  • Tea without sugar
  • Black Coffee or Coffee with low-fat milk
  • Yogurt
  • Gelatin
  • Popcorn with a bit of salt and no butter
  • Fruits like apples and pears
  • Green, leafy vegetables 
  • Fish
  • Plant-based proteins like chickpeas, tofu, and black beans
  • Fruit smoothies with stevia instead of sugar (ask your favorite smoothie bar about stevia)

4. Watch out for artificial sugars

The number of people with diabetes rose from 108 million in 1980 to 422 million in 2014, according to the World Health Organization. The cause of this is increased amounts of sugar in packed food to make them tastier and more appealing. Moreover, chocolate companies have been creative in mislabeling sugar to deceive consumers.



Here are 56 secret sugars that you have to watch out for when you check the label:


Simple Sugars:

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

Granulated Sugars:


  • Beet sugar
  • Brown sugar
  • Cane juice crystals
  • Cane sugar
  • Castor sugar
  • Coconut sugar

Confectioner's Sugar:


  • Corn syrup
  • Crystalline fructose
  • Date sugar
  • Demerara sugar
  • Dextrin
  • Diastatic malt 
  • Ethyl maltol
  • Florida crystals
  • Golden sugar
  • Glucose syrup
  • Grape sugar
  • Icing sugar
  • Maltodextrin
  • Muscovado sugar
  • Panela sugar
  • Raw sugar
  • Sugar
  • Sucanat
  • Turbinado sugar
  • Yellow sugar

Syrups:

  • Agave Nectar
  • Barley malt
  • Blackstrap molasses
  • Brown rice syrup
  • Buttercream
  • Caramel
  • Carob syrup
  • Corn syrup
  • Evaporated cane juice
  • Fruit juice
  • Fruit juice concentrate
  • Golden syrup
  • High-Fructose Corn Syrup (HFCS)
  • Honey
  • Invert sugar
  • Malt syrup
  • Maple syrup
  • Molasses
  • Rice syrup
  • Refiner's syrup
  • Sorghum syrup
  • Treacle

5. Avoid Sugary Drinks and Limit Desserts

Avoid soft drinks and manufactured juice drinks. Limit ice cream and cakes unless they are made with less sugar and more healthful ingredients like stevia. Also, cut on carbs such as rice, fries, bread, and corn. 


6.Drink eight glasses of water every day


7.Avoid stress


8. Sleep for 7 hours every day

Manage your time throughout the day so you can sleep early. Create a restful environment with low noise and light levels for sleeping.


9. Monitor Blood Pressure and Blood Sugar

Even young and healthy people should check their blood pressure and blood sugar levels.


Most professionals have annual checkups to know the status of their health. Fortunately, you can also monitor your blood pressure and blood sugar levels at home with digital blood pressure monitors and glucometers that are affordable and easy to use. 


10. Apple Cider Vinegar

Add a spoonful of Apple Cider Vinegar to a glass of water. Stir and drink twice a day.

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