Prediabetes is Reversible: 5 Lifestyle Changes to Prevent Type 2 Diabetes

When your blood sugar starts to creep above normal levels consistently, you’re considered prediabetic. Prediabetes isn’t just an alarm bell for full-blown type 2 diabetes; it also indicates you’re at an increased risk for other serious health problems, including heart disease and stroke. 

The Centers for Disease Control and Prevention (CDC) estimates that 98 million (more than 1 in 3) American adults are prediabetic, but what’s most concerning is that as many as 88% of them aren’t aware. 

Without intervention, it only takes five years for type 2 diabetes to develop. 

Fortunately, prediabetes is reversible, and making lifestyle changes is one of the best places to start in preventing the onset of type 2 diabetes. 

During this Diabetes Awareness Month, Dr. Caleigh Rodriguez and our team highlight five simple ways to change your health status and reverse prediabetes. 

1. Shed extra weight

Obesity is one of the main risk factors for insulin resistance, which means your body can’t regulate blood sugar levels properly. Losing weight is often easier said than done, but don’t be discouraged — even losing 5% of your body weight can significantly impact your health and help your body better regulate blood sugar. 

2. Eat with your blood sugar in mind

Changing your diet is an easy way to reverse prediabetes. When you’re eating with your blood sugar in mind, the primary goals are to cut back on calories and increase nutrition, and there are a few ways to accomplish that. 

Some of the most popular diabetes-friendly diet plans include the DASH diet, intermittent fasting, keto diet, or the Mediterranean diet. However, diets can undo your progress or even become unsafe if you go forward on your own. Talk to Dr. Rodriguez about implementing diet changes safely before you start. 

Remember that whole foods are always the best option, but read the labels carefully if you want packaged foods. Even foods advertised as healthy can contain high levels of fats, sugar, and sodium. 

3. Dump added sugar

The amount of sugar you eat impacts your blood sugar levels directly. So, when we say “cut back on calories,” we don’t just mean eating less but suggest getting your calories from healthier, more nutritious foods. 

Do your best to avoid baked goods, candy, fruit juice concentrates, soft drinks, and sugary cereals. 

4. Increase your activity levels

Exercise (even 30 minutes a day) does wonders for regulating your blood sugar levels and helping you lose weight. You don’t have to hustle out and join a gym, either. You can start slowly with brisk walks around your neighborhood. Once you feel comfortable with increased activity, you can add exercises like yoga, swimming, bicycling, weight training, and more. 

Don’t worry if you can’t get 30 minutes of sustained activity; breaking up your exercise into 10-15 minute chunks can have the same effect — all that matters is that you start moving. 

5. Sleep well

“Sleep when you’re dead” doesn’t apply to you when you have prediabetes. The less sleep you get, the more cortisol (stress hormone) you have pumping through your system, and chronically high cortisol levels negatively impact your blood sugar. 

Do your best to get at least seven hours of solid sleep every night. If sleep eludes you, establish healthy bedtime practices, such as:

• Turning off screens
• Dimming lights
• Avoiding caffeine
• Adjusting the thermostat
• Limiting naps during the day
• Getting natural light during the day
• Setting up a white noise machine

These lifestyle changes might be simple on paper, but they can be overwhelming when you initially implement them. 

Fortunately, you don’t have to reverse prediabetes on your own. Dr. Rodriguez and our team specialize in weight loss support and diabetes prevention, and we can help you take your first steps. 

If you’d like more information about prediabetes and how to reverse it, call our friendly staff who serve families in the New Braunfels, Texas, area at 830-745-4631 or use our online booking feature to schedule a consultation today.