In any routine blood test, health problems we were completely unaware of can be discovered, as they do not present clear symptoms. However, if neglected, they can develop into significant issues that may last a lifetime. One of these problems is a condition called prediabetes, in which blood sugar levels are higher than normal but not high enough to diagnose diabetes. While prediabetes does not cause symptoms like diabetes, it can lead to obesity and high blood pressure, and it also increases the risk of heart and vascular diseases. As its name suggests, it is considered an early stage of diabetes. The good news is that the earlier a problem is diagnosed, the better the chances of reversing it and keeping the body out of danger. However, as with many other medical cases, this requires lifestyle changes and consistency. Therefore, the question arises – how long does it take to get rid of prediabetes, and how is it done? That's exactly what we'll answer in the following article.
How long does it take to get rid of prediabetes?
The time it takes to reverse the condition can range from several months to a few years. It’s important to understand that this is a marathon, not a sprint. In a study published in 2002 the following findings were noted:
- In 25% of cases, people got rid of prediabetes through lifestyle changes within one year.
- In 30% of cases, patients successfully overcame prediabetes with a medication called Metformin .
- In 40% of cases, participants required advanced treatment to get rid of the prediabetes condition.
If the doctor recommends treatment, it’s worth listening and adhering to it, as this will be much more effective than self-efforts alone to get rid of prediabetes. However, their recommendation depends on your condition. In any case, it won’t be easy, but as long as you stick to the plan we will present to you now, you can achieve this result and spare yourself a life with diabetes.
How to get rid of prediabetes?
As you have already understood, the process is divided into two parts – lifestyle changes and medical treatment (recommended by the doctor only). If not adhered to, the condition will only worsen, and prediabetes will quickly turn into diabetes. Your doctor can recommend and provide a prescription for Metformin if needed, but at the same time, you must help yourself by making changes that reduce glycated hemoglobin (HbA1c) levels in the blood. Here’s what you need to do:
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Physical activity: It is recommended to perform physical activities for a cumulative time of 150 minutes per week. For example, this can be broken into 30 minutes of exercise daily for 5 days a week.
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Healthy eating: You need to eat balanced, healthy, and whole foods and avoid processed foods.
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Reduced carbohydrate intake: Choose your carbohydrates carefully and prefer complex carbohydrates, which you can find in vegetables and whole grains. Avoid sugar, sweetened juices, white bread, and white rice, as well as honey, which, although it raises sugar levels moderately compared to regular sugar, is still considered a simple carbohydrate.
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Maintaining weight: Physical activity and proper nutrition will help you maintain a healthy weight and even lose weight. According to the Centers for Disease Control and Prevention (CDC), losing 5-7% of body weight helps reduce the risk of type 2 diabetes.
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Getting sufficient sleep: Our body performs many important tasks during sleep, such as hormone regulation and metabolism. Lack of sleep can lead to insulin resistance, increasing the risk of diabetes. Therefore, it is recommended to sleep 7-9 hours each night.
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Avoiding smoking: Studies show that smoking increases the risk of diabetes, so it is highly recommended to quit this habit to prevent the condition from worsening.
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Avoiding alcohol consumption: Not only should you avoid alcohol, but it is also recommended to increase the amount of water you drink throughout the day, as it helps the body control blood glucose levels.
How to track your progress
It is very important to track your progress and help yourself stay on the right path. As we have already mentioned, this is a long process, but if you follow your progress, you will see it and gain motivation to continue acting in ways that benefit your health. Record your glycated hemoglobin and blood sugar levels from your blood tests, and check whether and how much they decrease over time. These are the parameters that indicate prediabetes:
When your levels drop below these ranges, you will find that you have managed to get rid of prediabetes. Anything above these levels is already considered type 2 diabetes.
Summary
Prediabetes is a reversible condition that requires immediate action to prevent it from becoming diabetes. To get rid of prediabetes, you must make significant lifestyle changes and stick to them. This includes a healthy diet, physical activity, maintaining a healthy weight, sufficient sleep, and avoiding smoking and alcohol. If you have made these changes and still do not see improvement in your blood test levels, talk to your doctor and consider medical treatment. If you follow all the guidelines learned here, you can get rid of prediabetes within a year and prevent a lifetime with diabetes.
