Q1. Can I stop the progression of Prediabetes?

Ans: Yes, maintaining a healthy lifestyle, regular exercise, and following a proper diet can help you Stop prediabetes before it progresses to diabetes.

Q2. How do I keep track of Prediabetes?

Ans: It is important to keep track of blood sugar through regular blood tests. You may use an app to track and a glucometer to track levels at home.

Q3. Can I eat rice as a Prediabetic?

Ans: Yes, one might eat rice. But by limiting portion size and pairing it with protein-rich foods, you can prevent a blood sugar spike post-meal.

Q4. How much exercise should I do to prevent Prediabetes?

Ans: Aim to exercise 5x a week. Add at least 150 minutes of moderate-intensity aerobic exercise, strength training and cardio per week to your workout regimen.

Q5. What color is diabetic urine?

Ans: Check if your urine is light-yellow or clear, and if you frequently urinate, it might be a sign of diabetes.

Q6. Can late-night snacks or dinner lead to Prediabetes?

Ans: It is advised to avoid late meals and midnight snacking. They are generally associated with poor glucose tolerance. Try to have your dinner by 8 PM.

Q7. Is it ok to skip meals if I am prediabetic?

Ans: It is advised not to skip meals. It becomes difficult to monitor sugar levels, also it may lead to energy crashes.

Q8. Why am I prediabetic if I exercise regularly?

Ans: Genetics plays a crucial role in determining the risk of being diabetic. Therefore, even people working out regularly may develop diabetes due to their genetics.

Q9. What are normal HBA1C levels for my age?

Ans: Regardless of age, normal HbA1c levels should be less than 5.7%. Levels higher than 6.5 signals diabetes.

Q10. Can walking every day lower my blood sugar level?

Ans: Yes, walking daily is very beneficial for Prediabetics or Diabetics. It not only makes you healthy, but also regulates your blood sugar.

How to Stop Prediabetes Naturally – Proven Tips That Work

What are The Ways to Stop Prediabetes?

Prediabetes can be easily regulated and stopped in its tracks by making mindful lifestyle changes. By adopting a healthy lifestyle and taking proactive steps, you can minimise the risk of developing Type II Diabetes. The cause of Prediabetes is due to insulin disregulation, which, if not diagnosed, leads to Diabetes. Insulin is an essential hormone. Irregular functioning of the insulin hormone could lead to Type I Diabetes, Type II Diabetes, Gestational Diabetes, Diabetes Mellitus, LADA (autoimmune disease in adults), and MODY (genetic form). Whereas, Diabetes Insipidus is associated with compromised immunity and malfunctioning of the kidneys. It is necessary to know the ways to stop Prediabetes before it progresses to diabetes. Individuals seek natural remedies to prevent its onset, and pairing these remedies with dietary & lifestyle changes may do wonders to control Prediabetes; some individuals might need medications.

Here is how you can stop the progression of Prediabetes:

Weight LossLosing weight serves as an efficient measure to stop the progression of Prediabetes. To avoid ending up with diabetes, try to attain and retain a Body Mass Index of 25 or lower. Losing even 5%-7 % body weight can significantly lower AC1 levels.

Meal PlanningFood plays a prominent role in affecting blood sugar levels. By limiting portions and eating foods that do not spike your glucose levels, you can stop Prediabetes in its tracks. Becoming aware of the nutritional content of what you consume is a crucial part that will help you control your diet. Start reading the label during purchase to know exactly what you are consuming.

Regular ExerciseExercising is the best practice to stop the progression of Prediabetes. It lowers blood sugar levels, helps regulate insulin sensitivity, and improves blood and oxygen circulation. Walk at least 10,000 steps every day in addition to exercising. Exercise at least 5 times a week, including aerobic exercises, yoga, meditation, and strength training in your workout regimen.

Reduce Sugar ConsumptionMinimize sugar intake, as overconsumption may lead to a surge in sugar levels. Increased sugar levels can damage blood vessels, kidneys, and nerves, resulting in heart disease and other serious health complications.

Get Enough SleepSleep plays a prominent role in curbing Prediabetes. Poor sleep often triggers insulin resistance and hinders hormonal secretion. Eight hours of quality sleep every night can help regulate your sugar levels.

Stress ManagementManaging stress can do wonders when it comes to regulating Prediabetes. Stress is directly correlated with increased sugar levels. Manage stress by practicing yoga, meditation, or deep breathing.

Quit SmokingQuit smoking to regulate your blood sugar. Smoking leads to elevated glucose levels and heart disease and eyesight issues.

Dsiclaimer: This is for informational purposes only and should not be mistaken for medical advice. For personalized treatment and recommendations, consult a healthcare professional.

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How Can Natural Remedies Stop Prediabetes?

Natural Remedies can help you manage blood levels effectively; they work best with medications. Many natural remedies and ayurvedic remedies aid digestion, improve insulin sensitivity, and regulate stress, crucial for prediabetics. They are not the absolute cure for Prediabetes, but they will regulate your sugar levels.

Natural remedies are often easy to implement and deliver noticeable changes over time. Thus, Consuming Diabetes-friendly foods can help you boost your immunity and curb Prediabetes.

Must include Diabetes-friendly foods:

Bitter melon (Karela): consists of compounds that can mimic insulin.

Indian Gooseberry( Amla): Vitamin C aids pancreatic functions.

Jamun(Indian Blackberry): Seed powder is used in traditional remedies.

Fenugreek Seeds: Regulates insulin

Herbs and spices have been an integral part of traditional remedies, as they help in managing blood sugar. However, they work wonders; they cannot replace prescribed medications.

Some commonly used options include:

Cinnamon: Consumption in small amounts may improve insulin sensitivity.

Turmeric: Anti-inflammatory in nature, may boost insulin functioning.

Holy Basil(Tulsi): May improve metabolism and lower fasting blood sugar levels.

Neem Leaves: Often consumed in raw form or as juices, they regulate sugar levels.

Important: Always consult your doctor before consuming herbs & spices, especially if you are on Medications. Some natural ingredients might interfere with the medicines and drop the sugar level drastically.

Ayurvedic remedies work wonders and serve as an additional aid to medications. These are complementary measures and should be taken with medicines.

Some ayurvedic medicines are:

Gudmar: controls sugar and cravings.

Triphala: aids digestion and controls sugar levels.

Ashwagandha: reduces stress and regulates blood sugar.

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Which Foods Can Help You Stop Prediabetes?

Not being mindful of what you consume can lead to diabetes. Every food you consume affects your blood sugar levels; carb-rich foods spike it, whereas protein-rich foods steady it. Some foods keep sugar levels stable, whereas others spike them. So, it is essential to follow a Diet, along with meal planning, which can help you stop Prediabetes before it progresses to Type II Diabetes. To have a balanced meal, it is beneficial to pair foods that complement each other and keep the glucose levels steady. Include diabetes-friendly foods to satiate your hunger and keep you full, controlling your hunger pangs. Having unsaturated fats - both polyunsaturated & monounsaturated forms of fats can contribute to robust blood cholesterol levels, better health, and vascular health. Thus, planning your meals over time will effectively help you curb Prediabetes.

Include foods like:

Whole GrainsOats, millets, and brown rice are a great source of vitamin B, manganese, and improve metabolism.

Green VegetablesSpinach and broccoli are the best sources of protein, and contain vitamins, minerals. They are low-carb, non-starchy, and high fibre options.

Beans & LentilsKidney beans, gram and moong beans are protein-packed foods with iron, folate, and other nutrients minerals.

Low Sugar FruitsApple, guava, and berries are filled with antioxidants and are best to satisfy sugar cravings.

Nuts & SeedsAlmonds, flaxseeds, walnuts, and other nuts have good fats, fibre, and omega-3 fatty acids which will control your hunger pangs

Lean ProteinPaneer, chicken, and eggs are a great source of protein.

Low-Fat DairyMilk, cheese, and curd contribute to bone health and are also a great source of Vitamin D Choose low-fat dairy choices.

Dsiclaimer: This is for informational purposes only and should not be mistaken for medical advice. For personalized treatment and recommendations, consult a healthcare professional.

Here are some tips to plan your meals effectively:

Don’t go empty stomach, have small meals every 3 - 4 hours.

Eat breakfast every day to avoid an energy crash.

Have dinner by 7- 8 PM.

improvise small portions.

Important: Always consult your doctor before consuming or adding anything to your diet, especially if you are on medications.

Customize your diet with expert-recommended food routines.

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Which Foods Should People With Prediabetes Avoid?

If you are diagnosed with Prediabetes, keep track of what you eat. Irresponsible eating can cost you your health. On the other hand, avoiding certain foods could help your blood sugar and improve overall health. So, limit consumption of fatty, carb-rich, and low-fibre foods as they may spike glucose levels or may lead to weight gain. Consuming unhealthy food could make it harder to reverse Prediabetes.

Foods to avoid:

Sugary DrinksAvoid sodas, energy drinks, or foods with excessive sugar. They may lead to a sudden spike in glucose levels.

Refined FoodsRefined foods like white bread, noodles, & white Rice cause an abrupt spike in blood sugar, later immediate crashes.

SweetsAvoid Cakes, Pastries, Chocolates, as being prediabetic, you may have higher blood sugar levels than the normal range.

Fried FoodsFried foods like chips and fritters spike glucose and may lead to heart disease.

Full-Fat DairyCream Cheese, Full-fat Cream, should be avoided as they are high in calories, and some are high in sodium. They eventually lead to weight gain.

Processed SnacksBiscuits, Chips, and other bakery items are high in saturated fats, sodium, sugar, and oil, making them worse for consumption if you are a prediabetic. Consistent consumption could lead to diabetes, heart problems, and obesity.

Important: Always consult your doctor before consuming or adding anything to your diet, especially if you are on medications.

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When To See a Doctor?

It is often in the later stages that people realise they are Prediabetic. The majority of the time, people do not witness any symptoms leading to severe health complications in the future, like amputations, heart diseases, eye-sight issues, and strokes. Getting diagnosed when you witness any unusual symptoms is necessary. As soon as you are diagnosed, it is essential to work on it to stop its progression. Generally, doctors prescribe Metformin for patients with various symptoms. Based on the symptoms, the doctor will determine whether medications are required or a comprehensive plan without any of them.

But it is important to consider getting checked if you witness risk factors such as:

Foods to avoid:

Biological parents/siblings having Type II Diabetes.

Facing health conditions like PCOS (Polycystic Ovary Syndrome).

Individuals less than 35 years old who are obese.

Do not work out 3 times a week.

Smoke regularly.

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How Long Does It Take To Get Rid of Prediabetes?

Good news for you, curbing Prediabetes with early intervention, proper guidance, right medications, a healthy diet, and regular exercise is all you need. However, the time taken to get rid of Prediabetes is highly variable depending on the individual and their symptoms. For some individuals, it may take a few months, for others it may take a year or two or more. Living a healthy lifestyle with regular exercise can speed up your chances of curbing Prediabetes. Investing your time exercising, playing sports, and engaging in activities that reduce stress can prevent Prediabetes and boost your immunity. Include as many diabetes-friendly diets, limit the food portions, and follow the diet properly. These timely interventions can help you stop Prediabetes in its tracks. Timely diagnosis, timely intervention, and timely measures are the key to getting a prediabetic-free life.