When your blood sugar is higher than usual but still not high enough to be diagnosed as type 2 diabetes, you may be pre-diabetic.
It’s unknown what exactly causes prediabetes. However, it is associated with the insulin hormone. Pre-diabetic people often experience insulin resistance which is when cells stop responding to the insulin hormone.
Insulin allows sugar (glucose) to enter your cells and is produced in the pancreas. So when your body isn’t using insulin properly, sugar can accumulate in your bloodstream.
Prediabetes is often asymptomatic, but some people develop darkening of the skin around the armpits, neck and elbows. If you suspect that you have prediabetes, you can be diagnosed by a simple blood test.
Fortunately, if you are diagnosed with prediabetes, that does not mean you will develop type 2 diabetes, especially if you take preventative actions.
Continue reading to learn eight tips to reverse prediabetes naturally.
8. Eat clean
Poor diet is a major risk factor for developing prediabetes. Luckily, you are in total control of the food you eat and can make changes. Start by cutting out any highly processed foods because they contain added fats, calories and sugar. Reducing your red meat intake will also help reduce risk.
Incorporate more whole foods into your diet by aiming to eat 80% whole foods and 20% processed foods. For example, eat more vegetables, fruit, whole grains and healthy fats. This helps to return blood sugar levels back to normal and reverse prediabetes.
7. Exercise Regularly
Everyone knows how crucial physical exercise is to our overall health and wellbeing. Some benefits include lowering blood pressure and improving heart health.
Most importantly, regular exercise protects against chronic diseases like diabetes. It does this by lowering your blood sugar by increasing insulin sensitivity which allows the cells in your body to use insulin efficiently.
If incorporating a workout into your weekly routine is new to you, you should start out slow. Any type of movement for 15 to 20 minutes is great, whether walking, jogging, biking, etc.
However, it would help to increase the intensity and length as you get in better shape over time. Set a goal to exercise for 30 to 60 minutes at least 5 days a week!