9 Tips to Reverse Prediabetes Naturally

Prediabetes does not always mean that an individual will develop type 2 diabetes. Lifestyle modifications, including dietary changes can help reverse prediabetes.

By URLife Team
26 Jul 2023

According to a 2023 report presented by ICMR, over 100 million individuals in India are diabetic and 136 million prediabetic. This makes India the diabetes capital of the world.


Type 1 diabetes is an autoimmune disorder where the body's immune system attacks and destroys insulin-producing cells in the pancreas, leading to a lack of insulin production. It usually requires lifelong insulin therapy.


Type 2 diabetes, on the other hand, is characterised by insulin resistance, where the body's cells do not respond properly to insulin, and by impaired insulin production. It develops usually due to a sedentary lifestyle and unhealthy diet.


A person doesn’t get diabetes in just a day or two, rather, it’s a gradual process that develops due to lifestyle choices. Prediabetes is a condition where an individual’s blood sugar is higher than normal, but not high enough to be considered as type 2 diabetes. In simpler terms, prediabetes is a warning stage for an individual, where they can reverse the condition with lifestyle changes.


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Tips to Reverse Pre Diabetes Naturally

Prediabetes requires diet and lifestyle modifications. The sooner you start, the better it is for your health. Once you get diagnosed with type 2 diabetes, it becomes harder to reverse. Prediabetes usually does not require medical intervention on the early onset but if your blood sugar keeps spiking, then it is recommended to work with  a doctor to begin the  the prescribed line of treatment.


Diabetes is a slow-poison. It doesn’t just increase the sugar level in your blood but also affects the functioning of organs like kidneys, eyes, heart, blood vessels and so on. This makes it important to manage prediabetes naturally and control it before it leads to type 2 diabetes. Keep on reading to learn ways to reverse prediabetes naturally.


Keep Your Body Moving

Keeping your body moving is essential for managing blood sugar levels and improving insulin sensitivity. Aim for at least 150 minutes of moderate-intensity aerobic exercise such as brisk walking, swimming, or cycling per week, along with strength training exercises at least twice a week.


Related story: The Diabetes Guide: How To balance Your Blood Sugar


Opt for a Balanced Diet

Focus on a well-balanced diet that includes whole, nutrient-dense foods and limits processed and sugary items. Increase fibre intake as it can help regulate blood sugar levels. Include sources like vegetables, fruits, legumes, and whole grains.


Also, consume healthy fats such as those found in avocados, nuts, seeds, and olive oil. Click here to access diabetes-friendly desserts.


Limit Carbs

To manage your blood sugar levels it's crucial to make mindful choices when it comes to carbohydrates. Focus on incorporating complex carbohydrates, which are unprocessed and rich in fibre, into your diet. These include vegetables, whole grains, and beans. These complex carbs provide sustained energy, keep you feeling full, and help prevent rapid spikes in blood sugar levels.


On the other hand, it's essential to avoid or limit the intake of simple carbohydrates, which are quickly absorbed and lead to immediate spikes in blood sugar. Examples of simple carbohydrates to be cautious of include candy, yogurt with added sugars, honey, fruit juices, and certain fruits that are high in natural sugars.


Additionally, refined carbohydrates should be restricted, as they are also fast-acting and can cause rapid increases in blood sugar levels. Examples of refined carbohydrates include white rice, white bread, pizza dough, sugary breakfast cereals, pastries, and pasta.


Related story: How Diabetes Can Impact Your Sexual Health


Lose Weight

Regular exercise also aids in weight loss, which is advantageous for individuals with prediabetes. A reduction of as little as 5 to 10 percent of body fat can lead to improvements in blood sugar levels and even reverse prediabetes.


Losing weight is considered helpful because weight is related to insulin. Having a larger waist size contributes to insulin resistance. For women, a waist size of 35 inches or more, and for men, a waist size of 40 inches or more, can indicate increased health risks associated with insulin resistance.


Weight loss strategies involve a combination of healthy eating and regular exercise. Consider five or six smaller meals throughout the day, as opposed to three large meals, might also be helpful for managing hunger and controlling portion sizes.


Related story: Managing Diabetes Naturally


Get Adequate Sleep

Poor sleep patterns can impact blood sugar regulation. Aim for 7-9 hours of quality sleep each night. This can be done by:

  • Establishing a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality.
  • Creating a bedtime routine: Develop a relaxing bedtime routine to signal to your body that it's time to wind down. This could include activities like reading a book, practising deep breathing, or taking a warm bath.
  • Limiting screen time before bed: The blue light emitted by electronic devices can interfere with your sleep hormone production. Try to avoid screens for at least an hour before bedtime.


Quit Smoking

Smoking has a detrimental impact on your health, including a higher risk of developing type 2 diabetes and worsening insulin resistance. Quitting smoking is one of the best things you can do to improve your overall health and reduce the risk of developing diabetes.


Here are some tips to help you quit smoking:

  • Set a quit date: Choose a specific date to stop smoking, and stick to it.
  • Seek support: Inform your friends and family about your decision to quit smoking and ask for their support. Consider joining a support group or using smoking cessation apps and helplines.
  • Identify triggers: Pay attention to situations or emotions that trigger the urge to smoke and find healthier ways to cope with them.
  • Replace smoking with healthier habits: When you feel the urge to smoke, distract yourself with activities like going for a walk, chewing sugarless gum, or snacking on fruits and vegetables.


Keep Yourself Hydrated

Proper hydration can help regulate blood sugar levels. Aim to drink at least 8 cups of water per day, or more if you're physically active or live in a hot climate. You can take up your hydration level by drinking coconut water, bottle gourd juice, aloe vera juice and other healthy beverages. Consider incorporating foods with high water content into your diet, such as cucumbers, watermelon, muskmelon, strawberries, oranges. These foods not only provide hydration but also essential nutrients and fibre


Related story: Sugar Substitute: Healthy Sweetner Alternatives For People With Diabetes


Try Natural Home Remedies

Certain vegetables and herbs, such as Karela (bitter gourd), fenugreek, mint, brinjal (eggplant), radish, and carrot, are rich in beneficial nutrients, including good cholesterol. Incorporating these foods into your diet can help lower bad cholesterol levels and increase the levels of good cholesterol in the body. Moreover, traditional Ayurvedic herbs like triphala, gymnema, Himalayan cedar, and nut grass possess natural anti-diabetic properties. Regular consumption of these herbs can help regulate blood sugar levels and prevent sudden spikes. Also, take these home remedies under a doctor’s supervision.


Manage Stress Levels

Chronic stress also affects blood sugar levels. Engage in stress-reducing activities such as meditation, yoga, deep breathing exercises, or hobbies you enjoy. Take out 30 minutes to dedicate it to your mental health and peace.


Incorporating these lifestyle changes will help prevent type 2 diabetes from developing. Be consistent and imbibe these changes into your routine to get better results.


Related story: Healthy Eating Tips For Diabetes


Need all your wellness solutions in one place? A whole new world awaits just a click away.


Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have prediabetes. Taking regular health checks can help detect prediabetes at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.



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