A diagnosis of prediabetes might be shocking, especially if you have never considered the possibility that you may need to reduce weight. However, it also gives an opportunity.
It is not inevitable that everyone with prediabetes will acquire type 2 diabetes; the research demonstrates that by modifying your diet, lowering weight if necessary, and increasing your physical activity, you can not only reduce your risk but also improve your general health.
The good news is that you do not need to starve yourself on a rigorous diet or deny yourself your favorite meals. All experts agree that making small, uncomplicated adjustments to your daily routine and sticking to them is frequently all that is required.
Here are five essential techniques for reversing prediabetes.
Knowing your numbers will guide you in the right direction.
The initial step is to determine whether you fall into the at-risk category. Having a body mass index (BMI) score of above 25 if you are white or 23 if you are Asian can cause your blood glucose levels to begin to rise in the majority of cases.
BMI is a weight-to-height ratio used by physicians to determine if a patient is overweight. But there are other indicators as well, including if you have a close relative with type 2 diabetes, your age, race, and whether you have high blood pressure.
Using Diabetes UK’s Know Your Risk calculator is the simplest way to determine your risk for prediabetes and type 2 diabetes (diabetes.org.uk). You will be given a risk score ranging from 0 to 47 based on your weight and height, which are used to calculate your BMI, and your waist circumference. Over 25 indicates a high danger and between 16 and 24 a moderate one. In both instances, you will be advised to visit your physician for a blood test for diabetes.
One of these, known as a fasting plasma glucose test, requires not eating or drinking anything but water for eight to ten hours before obtaining a blood sample. Those with prediabetes will have a reading that is greater than average.
Blood sugar is measured in millimoles per liter, which is printed as mmol/l, however, the majority of people only remember the number.
This test only provides a snapshot of the blood sugar level at the time of testing. A result between 5.5 and 6.9 indicates prediabetes, and a score above seven implies type 2 diabetes.
A blood test known as HbA1c is a superior indicator (see Page 53). This provides a person’s average blood sugar levels during the past two to three months. The test looks for glycated hemoglobin, a molecule generated when glucose in the bloodstream adheres to red blood cells, and the result can inform doctors if you have prediabetes or type 2 diabetes.
Furthermore, we know that obesity is not a prerequisite for type 2 diabetes risk.
According to research, 13.5% of persons with a normal BMI, who are less likely to be identified by risk calculators, also have poor glucose management, which is related to where they store body fat.
It is generally known that the biggest risk is posed by so-called ectopic fat, which is stored in the liver and pancreas.
Request a blood test from your doctor to determine how effectively you’re controlling your blood sugar. Alternatively, you could get a do-it-yourself HbA1c kit from a pharmacy or online. This includes drawing blood from your finger with a lancet. Similar to Covid’s at-home PCR kits, the samples must be sent to a laboratory, and the results will be available within a few days.
However, these kits should not replace official tests.
Consult your physician for an official diagnosis.
Conform to the schedule
If blood tests indicate that you have prediabetes, your primary care physician can recommend you to the free Healthier You NHS Diabetes Prevention Programme. Over a million people have been referred to the program, which entails attending local groups for support and guidance on diet, exercise, and lifestyle modifications. Using video calls, this is also possible remotely.
You can also refer yourself through a web form without a blood test result if the risk calculator on the website (preventing-diabetes.co.uk) identifies you as being at moderate or high risk.
Since its inception in 2016, the initiative has lowered by seven percent the number of new cases of type 2 across the nation. Professor Jonathan Valabhji, chief of diabetes for NHS England, advises, “If you suspect you may be at risk, complete the risk score, visit your primary care physician, or take a test; if you are at risk, you will be referred to the program.”
“We have the capacity and we’re aware that it works,”
Determine a solution that works for you.
Experts agree that losing approximately five percent of your body weight is the best approach to lower your chance of developing diabetes.
They also think that it does not matter how this is accomplished; what is important is that you find something that works for you and that you can adhere to.
According to the UK Health Security Agency, the average adult consumes approximately 300 more calories per day than the recommended totals, which are 2,500 for men and 2,000 for women.
In general, you will lose approximately 1 lb per week if you reduce your daily caloric intake by 500 to 1,000 calories.
Prof. Valabhji asserts, “In my professional practice, I am in no way authoritarian regarding the type of diet individuals should follow.” And I’m aware that some diets work extremely well for some people but not for others.’
While the best data indicates that low-carb and low-fat diets result in rapid weight loss, they offer no advantage over other regimens in the long run and are more difficult to maintain, with a high proportion of dropouts.
There is also some evidence that extremely low-carb diets – which are often recommended for reducing diabetes risk due to the unproven theory that carbohydrates increase insulin levels in the body – can increase cholesterol levels and, consequently, the risk of cardiovascular disease because more of your calories come from fat.
The landmark DiRECT experiment showed that it is feasible to put type 2 diabetes into remission by adhering to a stringent low-calorie diet and losing up to 33 lb. However, adherence has been difficult for some. It consists of 12 to 20 weeks of consuming slightly over 800 calories per day through meal replacement drinks, followed by a “maintenance phase” on a healthy Mediterranean-style diet.
After two years, fifty percent of the subjects had achieved remission from type 2 diabetes and no longer required medication.
In contrast, four years later, the most recent data indicates that approximately two-thirds of them gained weight after resuming normal eating.
Professor Naveed Sattar, an expert on obesity based in Glasgow, advises persons in the pre-diabetes category to lose weight by making “modest, sustainable modifications” to their regular diet.
He advises, “Stop adding sugar to your tea and syrup to your takeout coffee.”
If you consume a daily cookie or cake with a cup of tea, you don’t have to eliminate them, but you should reduce your intake by half.
He claims that he has disciplined himself to consume only one KitKat at a time.
Dr. Nicola Guess, a diabetes researcher at the University of Oxford, adds, “One practical step that the majority of individuals may take would be to forego their afternoon snack.” We’re not genuinely hungry, but we grab a cookie or some chips to keep us going out of habit.
You will see an effect over the course of weeks and months if you eliminate these behaviors.
Include protein two to three times every day to feel full. According to dietitian Nicola Clarkson of NKC Nutrition, this can include lean meat, fish, eggs, and legumes.
And stock up on high-fiber foods by substituting white bread for whole-grain bread, white rice for brown rice, and consuming an abundance of veggies, salads, and fruits.
And don’t avoid carbohydrates, she advises. They give you vital energy and are not your enemies. By picking foods like brown rice, sweet potato, bulgur wheat, yam, rye, and sourdough bread, you can maintain a constant blood sugar level.
Additionally, she suggests reducing your meal size gradually. ‘ You must give your body time to adjust to fewer quantities.
It is a clue that you may not have eaten enough if you require a snack after a meal. Fill your plate with more vegetables, or add beans or pulses to make it more substantial.
Dietician Douglas Twenefour, Diabetes UK’s deputy head of care, states: ‘Weight loss is essential, but there is also solid evidence that certain meals can be protective while others are less healthful. We know that sugary drinks, energy drinks, refined carbs – such as cakes, cookies, pizza, and chips – red meat, and processed meat are linked to type 2 diabetes risk.
On the other side, fruits and vegetables, particularly green leafy vegetables, whole grains, and dairy products such as cheese and yogurt are connected with a decreased risk.
Finding the correct technique to help you lower your caloric intake and lose weight is essential.
Attempt to walk it off
The critical next step is to maintain any weight loss, and the best way to achieve this is to be more active.
Not only can it aid in weight loss, but it also increases muscle mass and can improve the body’s insulin use, hence lowering blood sugar levels.
Nonetheless, it need not be excessive. Prof. Sattar asks, “Are you able to walk an additional 500 steps every day, or approximately five minutes?” That will help you retain and increase your muscle mass, you’ll sleep better, which will help you control your eating, and your mental health will improve.
Current recommendations imply that individuals require at least 150 minutes of moderate-intensity exercise per week to maintain their health. This should consist of both aerobic and strengthening workouts.
According to studies, blood glucose levels decrease during exercise and for up to 72 hours thereafter, thus it is essential to exercise frequently.
However, you do not need to begin jogging or yoga immediately. It can be as simple as exiting the bus one stop early, parking further away, walking briskly to your destination, doing more gardening, or going swimming. Even domestic duties count.
Douglas Twenefour suggests that if you receive a phone call, you should take a stroll instead of remaining seated while conversing. It all balances out
The Healthier You NHS Diabetes Prevention Programme advises individuals to add “variety and enjoyment” to their exercise routines, which could be not constantly walking or jogging along the same route, or listening to a podcast or music. According to studies, involving a friend or family member might also assist in maintaining motivation.
Most smartphones offer features that allow you to count the number of steps you walk daily, allowing you to set a goal and achieve it.
Remain cool and proceed
While stress does not directly cause diabetes, studies indicate that it can increase blood sugar levels. This is because, under stress, your body generates cortisol and adrenaline to prepare you for ‘fight or flight,’ which makes you feel alert.
However, these hormones may hinder insulin’s ability to function, resulting in a decrease in the body’s ability to absorb sugar from the bloodstream.
Researchers from the University of Birmingham are investigating whether excessive levels of these stress hormones may combine with body fat to prevent insulin-producing cells in the pancreas from functioning normally.
People with prediabetes may benefit from various mindfulness techniques and breathing exercises to prevent stress buildup; these strategies are taught as part of the NHS Diabetes Prevention Programme Healthier You.
This could be going on a walk without your phone or other distractions and focusing on your surroundings, or selecting a regular time to sit quietly with your eyes closed and count to five with each breath.
It may also help you sleep, and if you’re less fatigued, you’ll be less tempted to go for a sweet snack.
The optimal amount of sleep is between six and eight hours; people who sleep longer or shorter have been proven to have higher blood sugar levels.
Specifically, avoid being discouraged. If necessary, revise your goals and strive for little victories.
