3 simple ways to reverse pre-diabetes, according to a top doc

An estimated 98 million Americans have pre-diabetes, according to the Centers for Disease Control and Prevention. This condition affects 541 million people globally. Don’t let the ‘pre’ fool you, because if left unchecked, this condition will progress to type 2 diabetes and increase the risk of heart disease and stroke. Dr. Jen Caudle, a board-certified Family Medicine physician and associate professor, explains three simple ways to reverse this condition. Let’s take a look.

Prediabetes is a serious health condition when the blood sugar is higher than normal, but not high enough yet for a diabetes diagnosis. It’s a sign that your body is struggling to process glucose effectively, often due to insulin resistance. Prediabetes also puts you at increased risk of developing heart disease and stroke.

Prediabetes doesn’t usually have any symptoms. But some of the signs that appear include:

Excess urination, especially at night
Chronic fatigue
Acanthosis nigricans, which is darkened skin in your armpit or back and sides of your neck
Skin tagsBlurred vision
Excessive thirst
Losing weight without trying

Dr. Jen Caudle says that pre-diabetes is reversible. The three steps mentioned below will help.

Eating a well-balanced, but low-carb diet is crucial for people with pre-diabetes. Focus on a diet that’s low in sugar and refined carbohydrates. Minimizing sugars does not only mean sugars from candies, cakes, and sweet treats, but also sugars from refined carbohydrates such as breads. “Also watch those sweet teas, the juices, the sodas, the cereals. All of that stuff has sugar, fruit juices, etc. Cut back on that,” the doctor said, in a video shared on Instagram.

The simplest, most effective way to reverse pre-diabetes? To work out. “You gotta exercise. It's not only key to helping you reverse your prediabetes, but also key to helping your heart and so many other things,” the doctor said. Start slow. Go for a walk or a jog. Gradually introduce intense or weight training exercises to your routine.

Yes, that’s right. Losing weight can help you manage pre-diabetes. “Studies have shown that lowering your weight by five to seven percent can actually cut your risk of becoming a diabetic by 58 percent. This is a big, big thing because prediabetes can lead to diabetes if it's not nipped in the bud. Losing weight is key,” she said.

Making lifestyle changes is one of the easiest things to do in order to reverse prediabetes. “Exercise, healthy diet, losing weight,” the physician says. She adds, “There are also FDA-approved medications and other modalities that can help you. You want to talk with your doctor, but just know and have faith that you can reverse your prediabetes.”

This article is for informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before making changes to your diet, exercise, or medication routine.