Seven ways to prevent type 2 diabetes: Reversing prediabetes with a warning sign

Approximately 115.2 million Americans are at risk of developing diabetes, even if they are unaware of it.

As per the American Diabetes Association (ADA), approximately 98 million U.S. adults were diagnosed with prediabetes in 2021.

Prediabetes often leads to type 2 diabetes, but it's not a certainty. Experts advise that if you have prediabetes, you can take actions to improve your health.

What is prediabetes?

A condition known as prediabetes occurs when blood sugar levels are higher than normal but not high enough to be classified as a disease, according to Marjorie Nolan Cohn, a registered dietitian and clinical director of Berry Street, a nutrition therapy provider in Philadelphia, Pennsylvania.

"Consider prediabetes as a significant indication that you may soon receive a formal diabetes diagnosis," she stated to Planet Chronicle Digital.

"Immediate action is crucial for prevention and can significantly extend your lifespan."

What causes prediabetes?

Dr. Akhil Shenoy, a Texas endocrinologist and medical advisor at Aeroflow Diabetes, stated that there are several factors that can increase someone's risk of developing prediabetes.

Shenoy disclosed to Planet Chronicle Digital that she has a family history of type 2 diabetes and a personal history of gestational diabetes.

Those who have an excessive body weight, lead a sedentary lifestyle, smoke, and have poor sleep are more likely to experience increased risk.

According to Shenoy, consuming a diet high in red or processed meats, low vegetables, and high sugars can increase the risk of prediabetes and diabetes.

Nearly 98 million U.S. adults had prediabetes as of 2021, according to the American Diabetes Association.

Cohn stated that even missing a meal can increase the risk of prediabetes in individuals with multiple risk factors due to disrupted blood sugar and insulin levels.

Experts pointed out that certain ethnicities are more likely to have prediabetes, with Asian, Hispanic, and Black American adults being at higher risk compared to White Americans.

How is prediabetes diagnosed?

According to Cohn, a blood test that measures blood sugar levels over time is used to diagnose prediabetes.

According to what she said on Planet Chronicle Digital, HbA1c is a marker that evaluates average blood sugar levels over the past two to three months.

"This gives a broad view into your blood sugar."

A fasting blood sugar test is also included in additional lab testing, which gives a picture of your blood sugar at a specific moment in time, as Cohn pointed out.

Since the night before, you have not consumed any food or beverages during this fasting test, as she stated.

"Your doctor can diagnose prediabetes using both a hemoglobin A1c and fasting blood sugar test."

7 ways to reverse prediabetes

A prediabetes diagnosis can be concerning, but Cohn stressed that it doesn't necessarily result in type 2 diabetes.

She stated that acting now can prevent diabetes from occurring.

Cohn and Chenoy recommended several ways to reverse prediabetes.

1. Take walks after meals and snacks
2. Engage in at least 150 minutes of moderate-intensity exercise per week
3. Drink water instead of soda
4. Consume nutritious meals with a combination of lean protein, healthy fats, and complex carbs, while minimizing saturated fats.
5. To lose at least 5% of body weight, those who are overweight or obese should create a calorie deficit.
6. See a doctor or specialist as needed

If blood sugar levels remain elevated despite measures taken, medications may be prescribed to minimize the risk of developing type 2 diabetes, advised Chenoy.

Cohn advises consulting a registered dietitian to develop habits that maintain healthy blood sugar levels.

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"Prediabetes can be managed effectively through lifestyle and dietary changes, according to research," she stated.