Reversing Prediabetes: What You Need to Know

Is It Possible to Reverse Prediabetes?
Prediabetes can often be reversed with early action and consistent lifestyle changes. The time it takes varies from a few months to several years, depending on factors like age, weight, and your approach to lowering blood sugar levels. A major 2002 study, the Diabetes Prevention Program, found:

• 25% of participants reversed prediabetes in one year through lifestyle changes.
• 30% achieved reversal with the medication Metformin.
• 40% reversed prediabetes through intensive interventions.

Consistency is key—regularly sticking to your treatment plan can significantly improve your chances of success.

The Importance of Screening
Many people with prediabetes (about 81%) don’t know they have it. Routine screenings are critical, particularly if you have a family history of diabetes, high blood sugar, or other risk factors.

Lifestyle Changes for Reversing Prediabetes
Sustainable habits can help lower your A1C levels and reduce the risk of type 2 diabetes. Focus on these changes:

• Exercise: Aim for 150 minutes of moderate activity per week, such as 30-minute sessions five times weekly.
• Healthy Eating: Prioritize whole, nutritious foods and limit ultra-processed options.
• Weight Management: Losing 5–7% of your body weight can reduce your diabetes risk.
• Sleep: Aim for 7–9 hours of sleep nightly to support metabolic health.
• Avoid Smoking and Excessive Alcohol: Both can contribute to insulin resistance and other complications.

Medications for Prediabetes
If lifestyle changes aren’t enough, your doctor may recommend medications like Metformin to help manage blood sugar levels.

Tracking Progress
Monitoring your progress can keep you on track. Use a notebook or app to log your A1C levels and fasting blood sugar. Bring these records to doctor visits for guidance. Key indicators of prediabetes include:

• A1C Levels: 5.7%–6.4%
• Fasting Blood Sugar: 100–126 mg/dL

Reversal occurs when these numbers fall below these ranges.

Risk Factors for Prediabetes
Prediabetes risk is influenced by both uncontrollable and controllable factors:

• Uncontrollable: Family history, age, ethnicity, and certain medical conditions like PCOS or gestational diabetes.
• Controllable: Weight, diet, physical activity, and habits like smoking or excessive alcohol use.

The Takeaway
Prediabetes is reversible, but early action is crucial. Lifestyle changes—exercise, healthy eating, weight management, and sleep—can significantly reduce your risk of developing type 2 diabetes. If needed, consult your doctor about medications to support your efforts.

Stay consistent, track your progress, and work with a healthcare team to achieve long-term success. Reversal is achieved when your A1C falls below 5.7% and fasting blood sugar is under 100 mg/dL.