How to Reverse Prediabetes?

Reversing prediabetes is a process to cure prediabetes. 

Prediabetes obstructs the processing of glucose properly and influences the growth of his level. The other health issues it creates are sugar level in the bloodstream resists the fuelling of cells in muscles and tissues. It can also damage the production of sufficient insulin in the body, creates high blood pressure, and cholesterol. 

How to Reverse Prediabetes
How to Reverse Prediabetes

Prediabetes is well known for ruining the life of overweight. It can cause obesity in adults as well as people with a family history of diabetes.

The Process of Reversing Prediabetes will not allow you to extend more sugar levels and the causes of type 2 diabetes. 

The patient must exercise after detecting signs of prediabetes as early as possible. 

Prediabetes – Trace in Your Body

Reversing prediabetes will let you all be aware of the strategies that prediabetes uses to ruin the lives of people.  

The primary symptoms of prediabetes include the following behaviors: 

  • You may feel more thirsty.
  • Excessively hungry
  • Frequent pass of urine
  • Fatigue, blurred vision
  • Tingling or numbness
  • Pain in hands or feet
  • Slow recovery of cuts
  • Sudden heart attack
  • Weight gain due to excess intake of calories
  • Notice the frequent rise of blood pressure
  • Excessive storage of triglycerides – a type of fat in the blood
  • Sleep disorder
  • Irregular menstrual periods
  • Abnormal hair growth
  • Dark patches in the armpit, neck, elbows, knees.

When you find your waist size more than 40 inches for men and 35 inches for women, it is also a well-known sign of prediabetes.

Prediabetes has been deadly for American Indian and Asian American people without leaving a single trace of prediabetes symptoms in their bodies.

Smokers are also a favorite of prediabetes as it resists insulin production in our body.

When sugar level ranges between 140 to 199 mg/dl, we can call it the prediabetes range. Yet, you can relax because yoga and walking can be two efficient tools to combat Prediabetes and also protects against type 2 diabetes.

The Process Of Reversing Prediabetes – Heaven For Prediabetic Patient 

The process of reversing prediabetes helps in treating prediabetes by protecting people from it. Now it is up to a person how he/she can reverse prediabetes with the help of food, exercise, or treatment. 

First of all, we are going to discuss the exercises that help in weight loss and produce sufficient insulin in the body. 

  • Take a brisk walk of 30 minutes on a regular basis for 5 days principal key to reverse prediabetes.
  • Go for exercises like squats, wall push-ups, Lunges, cycling, and swimming, mountain biking, and yoga that restrict prediabetes symptoms.
  • Regular practice of yoga such as cleansing processes, asanas, pranayama, mudras, bandha, meditation, mindfulness, and relaxation reduces glucose level in the body, avoids type 2 diabetes.
  • Asanas like Ardha Matsyendrasana-half twist pose in combination, Dhanurasana-bow pose, Matsyendrasana-half-spinal twist, and Halasana-plough pose stimulates pancreatic secretions compressing the abdomen thus regulating sufficient insulin all over the system can help in reversing prediabetes. 
  • Practise of less or no smoking prevents prediabetes symptoms or reduces prediabetes range.
  • More fiber intake, right beverage choice, and continuous monitoring of blood sugar can prevent signs of prediabetes.

You can beat prediabetes by regular practice of the above-mentioned postures. It will allow you to relax without exertion with proper breathing techniques and meditation.

Prediabetes range:

Prediabetes A1C: 5.7-6.4%

The risk of prediabetes is higher when Prediabetes A1C increases its power. 

When sugar level lies from 140 to 199mg/dl, it is referred to as the prediabetes range. 

As soon as it crosses to 200mg/dl, it is referred to as type 2 diabetes.  

Healthy Diet – Another Helping Hand 

Veggies: Non-starchy vegetables that are rich in fiber, potassium, and calorie. It includes celery, zucchini, tomatoes, spinach, eggplant, onions, sprout, broccoli, and mushrooms. Moreover, Brussels is also a happy-eating for prediabetes sufferers.  

Seafood: While talking about seafood, tuna, shrimp, salmon, tilapia, and herring are good because they are full of protein, healthy fats, as well as potassium.

Beans: Soybeans, black beans, lentils, pinto beans, black-eyed peas, kidney beans, and dairy products such as meat substitutes, tofu, etc play a vital role in keeping prediabetes patients active by their fat, protein, and potassium content in it.

Whole Grains: Starchy whole grains like quinoa, brown rice, oatmeal, air fried popcorn, barley, pasta, cereal can enrich you with its fiber content.

Nuts & Oils: Olive oil, avocado, peanuts, nut butter, nuts, seeds, vegetable oil adds their contribution in the form of healthy fats, rich fiber, and protein.

Dairy Products: Low-fat cheese, plain yogurt, skim milk not only add to your glow, but also contribute to lower your prediabetes range by potassium, calcium, protein, and vitamin D in it.

Fruits: Peaches, apples, oranges, sugar-free frozen fruit, and watermelon also helps to reverse prediabetes by their fiber content.

Hydrating Sources: Lime water, mint water not only cools your body but also fights against prediabetes symptoms keeping your body hydrated. 

Aside from this, sweet potatoes, potatoes, green peas, corn, and pumpkin can hold the hands of prediabetes patients. They have fiber and potassium content in it. 

Points to Remember 

  • Eat small- 3 times- regular intervals- not more than 6 hours gap, regularly is a mantra/ healthy prediabetes diet to win over prediabetes range or prevent prediabetes symptoms.
  • Fruit like banana can create confusion in your mind. It has high sugar content in it but rich in fiber and low glycemic index. Thus, it’s better to eat banana moderately.
  • Eating 4g of a ginger reasonable portion of turmeric root(good for beta cells) can give you relief from signs of prediabetes by lowering sugar level and regulating insulin in the body.
  • Avoidance of consumption of coffee, smoothies, canned juices is a good decision to reverse prediabetes. 

The Final Words 

Prediabetes is a chronic disease. It is not a matter of taking lightly. 

Everyone wants to stay healthy and why should one not? 

When you are serious about reversing prediabetes, you need to take extra care apart from medications. 

For this reason, the right food and effective physical activities can be a ray of happiness for you. Hope this helps, let me know in the comments!

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