Day 2: How to reverse prediabetes

Lifestyle changes, diet tips, and beyond.

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DAY 2 OF 3 What's the risk of developing type 2 diabetes? On average, about 5–10% of people with prediabetes develop type 2 diabetes every year. What's more, 70% of people with prediabetes will develop diabetes at some point throughout their lifetime. Risk factors like race, ethnicity, weight, age, and genetics all play a role. It's important to remember that having prediabetes does not mean you will develop type 2 diabetes. Adjusting your lifestyle, by eating better and staying physically active, can help decrease the risk of prediabetes progressing! Let's walk through those ways. Be intentional about your diet This is the most important thing you can do to balance blood sugar levels and reverse prediabetes. You probably don't need to give up certain foods completely. The key to sustained diet changes is balance and moderation. One recommendation is to follow the prediabetes diet, which means moderating carb intake, being mindful of portion sizes, and eating plenty of lean meats, protein, and fiber-rich foods. Choosing foods with a low glycemic index can help you manage blood sugar, too. BEST AND WORST FOODS More ways to prevent type 2 diabetes • Exercise regularly: Moving helps your body reduce insulin sensitivity. Aerobic exercise, high intensity interval training, and strength training are effective, but any exercise is beneficial. • Move more: Research has found a link between sedentary behavior and increased risk of type 2 diabetes. Incorporate movement into your life by standing while talking on the phone or taking the stairs instead of the elevator! • Get more vitamin D: Vitamin D deficiency may be linked to insulin resistance. Vitamin D isn't found naturally in many foods, so you may want to chat with your healthcare practitioner about a supplement. • Manage your weight: Losing 5–10% of body fat can significantly improve blood sugar levels and help reverse prediabetes. • Treat sleep apnea: This sleep condition has been associated with insulin resistance. If you tend to snore loudly, gasp for air or choke while sleeping, or wake up with a headache, consider speaking with a doctor. • Quit smoking: Smoking is a risk factor for insulin resistance, prediabetes, *and* type 2 diabetes. There are many smoking cessation programs if you need help quitting. Lastly, you may also want to chat with your doctor about medication. While there are no FDA-approved drugs for prediabetes, using medication to treat your blood glucose levels may be effective. WAYS TO REDUCE BLOOD SUGAR That's a wrap on Day 2! We'll be back in your inbox tomorrow to talk about how to create a prediabetes management plan, including resources that can help you build a strong care team. See you then. 👋🏻 Want to keep learning?   How Many Carbs Should You Have Per Day? READ ON   12 Quick Snacks for People with Diabetes READ ON   The Best 10 Exercises for Diabetes READ ON Until next time, Take care of yourself, and we'll see you again soon! View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy   |   Unsubscribe Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Healthline is owned by RVO Health. © 2024 Healthline Media LLC 275 7th Ave., 24th Floor New York, NY 10001