Yes, You Can Stop Prediabetes from Turning into Type 2 Diabetes: 5 Important Steps to Take

If you don’t have diabetes but have been identified as being at risk, you might have a condition called prediabetes. While prediabetes doesn’t mean you have diabetes, you’re at a greater risk of developing it.

The good news is that you can completely reverse prediabetes with the support of experienced family practice doctor  Jean Welsh, MD, of Primary & Alternative Medical Center in Silver Spring, Maryland. In recognition of National Diabetes Month in November, take these five steps to stop prediabetes.

What is prediabetes?

If you’ve been diagnosed with prediabetes, you have elevated blood sugar levels that are a cause for concern. While your blood sugar levels aren’t high enough to have diabetes, you’re more likely to get diabetes than someone who doesn’t have this condition.

Prediabetes often doesn’t cause any symptoms because your blood sugar isn’t high enough yet to cause obvious problems. Instead, prediabetes is detected and diagnosed during blood work during your physical exam.

How to reverse prediabetes

Fortunately, getting a prediabetes diagnosis doesn’t mean you’re guaranteed to develop diabetes. Many people with prediabetes reverse the condition by making sustainable lifestyle changes.

If you’ve been diagnosed with prediabetes, these five changes might be all you need to lower your blood sugar to safe levels.

1. Lose any excess weight

If you’re overweight, you’re significantly increasing your risk of developing diabetes. However, losing just 5-10% of your body weight improves your blood sugar levels.

Weight loss can include a combination of lifestyle changes, including improving your diet and exercise routine, taking medication, and treating any conditions contributing to your weight gain. 

If you need support losing and maintaining your weight loss, our team offers a personalized weight loss program.

2. Eat healthy foods

Eating food high in added simple sugars contributes to developing diabetes as well as weight gain. Aim to consume less than 5-10% of your daily calories from processed foods with added sugar.

Instead, fill your plate with healthy whole foods, including non-starchy vegetables, fruit, whole grains, legumes, and unsaturated fats. When eating dairy, choose low-fat or nonfat products and lean animal proteins, like fish and chicken.

3. Exercise regularly

Getting active helps control blood sugar levels, reduces insulin resistance, and assists with weight loss. Aim to get at least 150 minutes a week of aerobic exercise that gets your heart pumping and a minimum of two days of strength training a week to keep your bones and muscles strong.

If you’ve been inactive, our team can help you develop a safe and effective exercise routine.

4. Quit smoking

Smokers are significantly more likely to develop type 2 diabetes than nonsmokers. Our team can provide you with support and resources to help you quit.

5. Get a full night of sleep

Adults need 7-9 hours of sleep to stay in optimal health. Getting too little sleep causes increased sugar cravings and reduced willpower, which can lead to overeating unhealthy foods and developing type 2 diabetes.

If you have prediabetes, our team regularly checks your blood sugar levels, blood pressure, and cholesterol. We recommended maintaining or adjusting your lifestyle changes based on the results of these tests.

Prediabetes can be a scary diagnosis, but our team can help you lower your risk of getting diabetes. If you have prediabetes or diabetes or would like to get tested, contact us to make an appointment.