Just before type 2 diabetes is merely the warning your body gives you well ahead of time, to say there is trouble brewing. However, the fact is, it is completely possible to reverse pre-diabetes.
With an appropriate lifestyle change at the right time, one can probably prevent the onset of diabetes and at the same time allowing us to be healthy for longer.
What is Pre-Diabetes?
Pre-diabetes describes an individual whose blood sugar level is elevated but not enough to be classified as type 2 diabetes. It is a sign of impending type-2 diabetes, which indicates a body’s failing system in maintaining blood sugar levels. According to a 2023 ICMR-INDIA report, there are an estimated 136 million pre-diabetic patients in India. That is almost 1 in every 10 of the population, most of whom likely are pre-diabetic but are not aware of the condition.
Key Blood Sugar Levels
Check out the table below to know the blood sugar levels found in normal, pre-diabetic and diabetic conditions:
| Test Type | Normal | Pre-Diabetes Range | Diabetes |
| Fasting Blood Sugar (FBS) | < 100 mg/dL | 100 – 125 mg/dL | ≥ 126 mg/dL |
| HbA1c (3-month avg) | < 5.7% | 5.7 – 6.4% | ≥ 6.5% |
| Postprandial (2 hrs after meal) | < 140 mg/dL | 140 – 199 mg/dL | ≥ 200 mg/dL |
Is Pre-Diabetes Dangerous and Why?
The condition known as pre-diabetes can inflict harm on the following:
- Cardiovascular System
- Kidneys
- Eyes
- Circulatory System
A study highlights that pre-diabetes can increase risk of heart disease by 50% as compared to an individual with no underlying health conditions.
Who is at Risk?
Let’s look into which pre-diabetic patients are comparatively at a higher risk of having serious complications:
Age and Body Weight: Age over or equal to 35 years Old. BMI over or equal to 23 for Asians (overweight/obese).
Family History: One or more family members with history of diabetes (parents or siblings)
Sedentary Lifestyle:
- Routine that is inactive
- Sitting office job with no breaks or scheduled movement/exercise sessions
Uncontrolled Diet: Consumption of sugary drinks, fried and processed snacks, refined carbs (white rice and maida).
Other Health Conditions:
- Hypertension (≥ 140/90 mmHg)
- Elevated triglycerides or low levels of HDL (“good” cholesterol)
- Low levels of ‘good’ cholesterol
- Polycystic ovary syndrome (PCOS) in women
- History of pregnancy diabetes or a child more than 4 kg at birth
Can Pre-Diabetes Be Reversed?
Absolutely! Pre-diabetes is a condition which unlike type 2 diabetes, can be completely reversed with lifestyle modifications. Here’s how:
Top 10 Prevention and Reversal Tips
- Reduce 5–7% of Your Body Weight. For a 70 kg person, a weight reduction of 3.5–5 kg can enhance their insulin sensitivity quite a lot.
- 30 Minute Daily Exercise must be continued. Brisk walking, cycling, yoga, and strength training all improve muscle glucose uptake.
- Use the Plate Method for Meals. Half plate (non-starchy veggies): Palak, lauki, broccoli Quarter plate (whole grains): Brown rice, millets, and roti Quarter plate (protein): Protein source like dal, eggs, chicken, or tofu.
- Remove Sugary Beverages. Sugary beverages can be replaced lemon infused water and buttermilk. Packaged juices and cold drinks should be avoided.
- Prefer Whole Grains over polished rice, maida, and bakery items, brown rice, millets (ragi, bajra), oats, and whole wheat should be preferred.
- Prioritize Sleep. Aim for 7–8 hours of sleep rest Sleep deprivation disrupts blood glucose control.
- Quit Smoking/Tobacco and Reduce Alcohol Consumption. Alcohol impairs liver’s ability to regulate glucose Nicotine increases insulin sensitivity.
- Reduce stress. Stress increases cortisol which disrupts sugar balance in the body. Meditation, deep breathing, journaling, and creative hobbies can help.
- Keep regular screening of your blood sugar levels. Incase there is an rise in your blood sugar levels, consult a specialist.
Healthy Habits Checklist for Pre-Diabetic
- Drink 2–3 litres of water daily
- Eat on time, avoid skipping meals
- Use stairs instead of lifts
- Cook at home more often
- Avoid screens while eating (mindful eating)
When to Seek Medical Help?
In case your test results show that your blood glucose levels fall in the pre-diabetic category, you can immediately seek medical help to avoid future complications. Timely action prevents you from damage to your organs that is permanent. In some high-risk situations, especially where lifestyle interventions are insufficient, metformin – a glucose lowering medication – may be recommended.
Being diagnosed with pre-diabetes doesn’t mean you have failed. You can consider this chance to reset your habits by working on your health. Start working on these healthy life habits with consistency. Thus, you can reverse the effects of pre-diabetes as well as future lifestyle diseases. Such gradual and consistent efforts will be rewarding to your future life.
Leave a Reply