Prediabetes and 7 Steps to Reverse It

The biggest problem with the prediabetes stage is this condition shows no signs or symptoms, resulting in millions of people all around the world not realizing they are prediabetic.

As diagnosed by a qualified doctor, prediabetes is a condition characterized by slightly elevated blood glucose levels, regarded as indicative that a person is at risk of progressing to Type 2 diabetes. Usually, a blood test can be done to determine if there is an impaired glucose tolerance or impaired fasting glucose. These 2 conditions raise the risks of getting diabetes. Ideally, a screening should be done at the age of 45, or earlier if a person is carrying extra weight. Results showing blood sugar levels ranging from 100 to 125 mg/dL (5.6 to 7.0 mmol/L) indicates an individual is in the prediabetic stage.

There’s no need to panic. Here are 7 steps that can be followed to remedy the problem and get out of the prediabetic stage. Following these seven steps below will help improve insulin sensitivity and the overall health of any individual.

Image courtesy of; Isucc

Let’s get started…

  1. Exercise

This is one of the most important steps anyone can take, especially for those leading a sedentary lifestyle. Consistent exercise will strengthen the body and put it in calorie burning mode. The type of activity doesn’t matter so much as just being active. Start with daily walks and progress to higher intensity activities that incorporate resistance training as well. Swimming, rowing, yoga, martial arts, spinning, dancing, etc. are all good activities that will elevate the heart rate and boost the body’s metabolism.

  2. Weight Management

All health issues will improve as excess weight is shed. With the emphasis on looks that the media focuses on, it’s easy to overlook the health problems like diabetes, hypertension, or worse tha being overweight can lead to. These problems are so much more serious than just appearance. Losing excess pounds and getting to an ideal weight does wonders for the overall health of anyone and everyone.

  3. Blood Pressure

High blood pressure can lead to heart disease and can also impact the prediabetes condition. Lowering the amount of salt intake can significantly reduce blood pressure readings.

High blood pressure is not something to overlook. Prolonged hypertension can cause damage on its own, but when paired with diabetes can lead to devastating consequences. One option is to take advantage of free blood pressure readers at local grocery stores. Seek medical attention if blood pressure readings are consistently high. Just like diabetes, many times no outward symptoms are noticeable, but it greatly impacts the efficiency of the body.

  4. Cholesterol Levels

Cholesterol is the result of inflammation. Reducing the consumption of sugar, processed foods, and other detrimental foods can help lower cholesterol and inflammation. In general, reducing sugar intake alone can help to get out of the prediabetic stage.

High cholesterol levels can cause arterial buildup, restricting blood flow through the body, and increasing stress.

  5. Eat Clean

The most important area and therefore the most effort should be focused on a proper diet. Eating foods that are healthy and nutritious, like lean meats and plenty of vegetables, can help people avoid or eliminate the prediabetic stage.

It’s critically important to eat foods in moderation and to stay mindful of portions.

  6. Blood Glucose Levels

Every prediabetic should have a blood glucose monitor to check blood sugar levels. Losing weight and eating clean will help improve overall insulin sensitivity and avoiding excessive carbs will help stabilize insulin levels.

  7. Adequate Sleep

Sleep is crucial for repairing and restoring body and health. It’s important to get 6-8 hours of sleep each and every night. Lack of sleep can stress out the body and increase cravings for unhealthy foods.


In general, prediabetes is a health issue and can be eliminated by simple improvements in overall health. These 7 tips will work wonders if consistently applied. It will require determination, discipline and consistency, but the reward is good health and a lower risk of prediabetes developing into full-blown type 2 diabetes.

Featured image courtesy of; analogicus