The answer to your question, i.e., ‘how long does it take to reverse prediabetes?’ lies in your dedication towards following the changes you should be incorporating in your lifestyle described below.
However, to draw a general conclusion, you can get rid of prediabetes in as little as 3 months, and as much as 10 years. It all depends upon how conscious you are towards eradicating it from your body, and that we will see how frequently you incorporate the following changes.
But, before we get to the changes and their effects, let’s get this clear that you first counter prediabetes, which evolves into type 2, and ultimately type 1, the worst of all.
Now that you know the severity level, and a general idea about how long does it take to reverse prediabetes?, let’s get to what changes cause the prediabetes to reverse at what rate.
What Lifestyle Changes Help You Reverse Prediabetes Fast?
Needless to say, exercise is one of the lifestyle changes that not only pre-diabetics but non-diabetic people should consider. It is equally beneficial for both of them. However, as to why you should, being a pre-diabetic, opt for exercise is because it helps with the breakdown of glucose in your blood and lets your muscle cells consume it — unlike staying in your blood and spiking the blood sugar levels.
Now the exercise may be anything, be it cycling, swimming, jogging, sports, gyming, etc. Whatever of them you practice, you will be causing the prediabetes to reverse at a relatively faster rate.
- Reducing Weight
Do you know that reducing weight can decrease your chances of developing type 2 diabetes by 58%? No? You know now, and isn’t that enough motivation to get to reducing your weight right away? It surely is.
That said, regardless of what your weight is, you should be reducing up to 7% of it to decrease 58% of your chances of developing type 2 diabetes or increasing them for reversing prediabetes. It is not us recommending that, it is coming right from CDC, Centers of Disease Control and Prevention.
- Eating Fiber-rich Foods
Have you been to your doctor? If you have, they may have abruptly recommended the consumption of red raspberries. The reason is clear; they are generous in fiber and quite effective to treat prediabetes or even reverse it.
Not only with prediabetes, their effects are equally influential with Type 1 or type 2 diabetes as well. It is because they demote insulin resistance and encourage the supply of glucose to the body cells, fueling you with energy.
- Water Intake
Put it this way, whenever you feel like slugging down a smoothie, a fruit juice, or a soda, go with water instead. Because water is naturally healthy and treats almost every disease, let alone reversing prediabetes.
This way, your chances of not developing type 2 diabetes or reversing diabetes will increase by 28%, which is very very good because all you have to do is drink water, over a liter to be precise.
- Get Optimal Sleep
Sleeping peacefully and optimally should not be considered only when you are suffering from a particular disease. It’s because improper and incomplete sleep will only turn your mood bad, reduce productivity, and won’t let you do exercise, or lose weight.
Therefore, a fresh mind will reduce stress, let you embrace new challenges in your day and life, and treat chronic diseases like diabetes quite swiftly. Seven hours of sleep is recommended for every person, it doesn’t matter if they are reversing prediabetes or dodging the stress.
Needless to say, you should stay away from highly-caffeinated beverages like coffee before hitting the bed. Otherwise, you won’t be able to sleep the way it requires to reverse prediabetes.
Reversing prediabetes requires you to live a healthy and punctual lifestyle. You should exercise daily, reduce weight by any means, eat fiber-rich foods, drink plenty of water, and get enough sleep. Because they all account for a collective decline of 86% in the chances of you developing type 2 diabetes and the same amount of increase in reversing prediabetes.