Pre-diabetes is a wake-up call for as it is a stage where blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. It doesn’t necessarily mean diabetes is inevitable, but it does mean that your body is signaling the need for immediate lifestyle changes. There are several unauthorised platforms and AI tools that will tell you that you can reverse pre-diabetes in just a month, however, is it really true?
We exclusively spoke to our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, and he explained if this notion is any true or just another health fad.
Understanding Pre-Diabetes
Pre-diabetes comes when blood sugar levels while fasting are between 100 to 125 mg/dL, or when the levels of HbA1c are between 5.7 to 6.4%. Pre-diabetes raises the risk of developing type 2 diabetes, heart disease, and stroke. However, in contrast to diabetes, pre-diabetes tends to be reversible, particularly if diagnosed early.
Can It Be Reversed in 30 Days?
“While a month might be too brief to completely reverse pre-diabetes for most individuals, it is sufficient to considerably reduce blood glucose levels and enhance insulin sensitivity,” Dr Tyagi added. This means that small but stable changes in diet, activity, and lifestyle can produce measurable improvements in weeks. But long-term reversal typically necessitates several months of focused effort.
Also Read: Visible Signs Of Poor Gut Health On Skin And Hair And How to Fix It
What You Can Do in a Month
Dr Tyagi further explained that reversing pre-diabetes is all about providing your body with the proper conditions to heal and restore blood sugar balance. Here is a complete guide with strong effective actions you can take these 30 days:
1. Reorient Your Plate
Reduce consumption of refined carbohydrates such as white bread, pastries, and pasta, which create rapid increases in blood sugar. Substitute with whole grains like quinoa, brown rice, and oats. Include a lot of non-starchy vegetables like spinach, broccoli, and peppers to have half your plate. Lean meats such as chicken, fish, tofu, and beans help destabilise glucose, whereas healthy fats from nuts, seeds, and olive oil make you feel full longer.
2. Stay Moving Every Day
Exercise is like a natural remedy for pre-diabetes. Opt for a combination of activities, like taking brisk walks after meals, strength training two to three times a week to develop muscle (which utilises glucose effectively), and stretching or yoga to enhance insulin sensitivity. Brief 10 to 15 minute walks after meals can make a noticeable change in blood glucose levels.
3. Focus on Weight Control
If you have extra kilos, shedding a little weight, ideally 5 to 7% of your body weight, will cut your risk of getting diabetes by a lot. For a person who weighs 70 kg, that's just three to five kgs. Combine eating smaller amounts with careful eating habits, such as eating slowly and not eating in front of the TV or computer.
4. Make Smart Snacks
Rather than grabbing chips or biscuits, munch on a serving of nuts, Greek yoghurt, hummus and veggie sticks, or a hard-boiled egg. These level out blood sugar without spiking it.
5. Drink Hydration
Substitute soda, packaged juices, and sweetened beverages with water, herbal tea, or infused water. Dehydration can increase blood sugar, making it imperative to drink your fill.
6. Correct Your Sleep Timing
Strive for seven to nine hours of good sleep. Inadequate sleep increases stress hormones such as cortisol, which can disrupt insulin and make you crave sweets. A regular sleep-wake pattern promotes improved glucose control.
7. Control Stress Well
Stress over an extended period can worsen pre-diabetes. Engage in meditation, deep breathing, journaling, or simply set aside 15 minutes each day for something you love, such as reading, painting, or gardening.
8. Monitor Your Progress
Take logs of your daily food consumption, physical activity, weight, and blood glucose levels (if you have a glucometer). Looking at tiny gains week after week can be encouraging and keep you going.
Bottomline
You might not be able to cure pre-diabetes within one month, but you can definitely initiate the reversal process. Consider those 30 days as the precursor to a healthier lifestyle. With determined effort, pre-diabetes can generally be reversed entire kly, lowering the risk of type 2 diabetes and maintaining overall wellness in the long run.