Diabetes and Prediabetes: Prevention and Reversal

By Ben Winters

Diabetes and prediabetes are a global issue that are affecting more lives every year.

However, the good news is that we can fight it, we can prevent it, and often we can even reverse it. Type 2 diabetes happens when your body can't handle sugar properly.

Imagine eating a sweet treat. Normally, your body would use something called insulin to deal with the sugar, turning it into energy. But with Type 2 diabetes, your body struggles; it either can't make enough insulin or can't use what it does make.

This leads to too much sugar staying in your blood, which can cause all sorts of health problems over time.

Before this happens, though, some people develop what's known as prediabetes.

This means your blood sugar levels are higher than they should be but not high enough to be called diabetes. It's like a yellow traffic light, signaling you to slow down and take action.

Spotting these conditions can be tricky because the signs aren't always obvious. Some people feel more thirsty than usual, find themselves running to the bathroom more often, or they feel like they are always tired. Strange tingling in your hands or feet and blurry vision are other clues.

Several things cause diabetes and prediabetes.

Eating a lot of unhealthy foods, not being active, weighing more than is healthy for your height, and having certain genes with a family history of diabetes, are all factors that can lead to the onset of prediabetes or type 2 diabetes.

Spotting the signs of Type 2 diabetes and prediabetes can be a real challenge. These symptoms often sneak up slowly and can be mistaken for "normal" issues anyone might experience in their daily life. Paying attention to your body is crucial because catching these conditions early provides the best chance to take control.

One symptom is excessive or unusual thirst.

It's one thing to feel thirsty on a hot day or after a workout, but with type 2 diabetes, you might feel like you just can't get enough water, no matter how much you drink.

This thirst goes hand in hand with another sign: frequent bathroom trips. You might find that you're waking up multiple times at night just to use the bathroom. And here's why: when there's too much sugar in your blood, your body tries to get rid of it through your urine, which means you'll need to go more often.

Unusual tiredness is another clue.

Everyone feels tired now and then, but the fatigue associated with diabetes isn't just regular tiredness. It's a bone-deep exhaustion that doesn't get better, even if you rest.

You might also notice other problems like blurry vision, which happens because the extra sugar in your blood can affect your eye's lenses. And don't ignore tingling, numbness, or pain in your hands and feet. That's your body telling you that your nerves could be damaged due to high blood sugar levels.

If you are experiencing any of these signs and have concerns, it's a good idea to reach out for medical help.

Don't wait for multiple symptoms to show up. It's better to discuss even one concern than to wait and worry. After all, if it turns out to be diabetes or prediabetes, catching it sooner rather than later means you can start making changes that could slow down or even reverse the condition.

And if it's not diabetes, your mind will be at ease. Remember, your health is priceless, and it's always better to be safe than sorry.

While Type 2 diabetes can affect anyone, certain factors make some people more likely to develop it than others.

Someone who doesn't move much, loves fast food, and often indulges in sugary treats is going to be more likely to develop it than someone with a healthy balanced diet.

If a person is overweight, particularly carrying extra weight around the belly, the risk increases. Age plays a role, too; the older you get, the more your risk goes up, especially after hitting 45. 

Family history also matters. If your parents or siblings have type 2 diabetes, your risk is higher.

However, the good news is prediabetes and type 2 diabetes can often be prevented and even reversed.

This is great news for people who are at risk but want to stay healthy. Prediabetes and type 2 diabetes occur when your body doesn't use insulin properly, causing blood sugar levels to rise higher than normal.

With some lifestyle changes, like adopting a healthier diet, increasing physical activity, and maintaining a moderate weight, many individuals have brought their blood sugar levels back to a healthy range.

Understanding that you have the power to change your health is the first step towards making that positive change.

Prediabetes, for instance, is a critical stage where intervention can turn things around. It's like a warning signal, but by taking action, you can help your body regulate blood sugar levels more efficiently, often delaying or even preventing the onset of type 2 diabetes.

If you've been diagnosed with type 2 diabetes, don't lose heart. Some people, through considerable lifestyle changes, have managed to reverse the condition, returning their blood sugar levels to normal.

It requires commitment and might not be easy, but it's definitely possible and worthwhile, promising a healthier, more vibrant life.

Some lifestyle changes that may help you prevent, or reverse prediabetes or type 2 diabetes are:

Embrace a Nutrient-Rich Diet: One of the most powerful tools against diabetes is your diet. Start eating more vegetables, lean proteins, beans, whole grains, and add a touch of healthy fat.

Foods low in processed sugar and high in fiber are helpful because they're digested more slowly, preventing blood sugar spikes that can wreak havoc on your insulin regulation.

It's not about a restrictive diet, you can still have sweet treats in moderation. The main benefit will come from making a lifelong commitment to healthy eating every day.

Get Moving and Stay Active: Your body is designed to move. When you exercise, you're not just burning fat; you're also helping your muscles use up the sugar in your blood. It makes the insulin in your body work better.

You don’t need to run marathons; start with a brisk walk, cycling, or swimming. Find an activity you enjoy so you'll stick with it. Aim for at least 30 minutes of moderate exercise most days of the week and consider strength training exercises twice a week. This routine can keep your blood sugars steady and your heart happy.

Trim the Extra Weight: Here's an encouraging fact: losing just 5-10% of your body weight can make a huge difference in your blood sugar levels. It’s not about fitting into a size zero but about giving your body a healthier environment.

Less weight means less stress on your muscles, bones, and organs, and fewer obstacles for your body's insulin use. Combine healthy eating with regular exercise, and you have a recipe for sustainable weight loss.

Sleep Well, Live Well: Never underestimate the power of good sleep. Poor sleep and irregular patterns can mess with your blood sugar levels and insulin sensitivity.

It can lead to weight gain and make you feel hungry, even if you've eaten enough. Aim for 7-8 hours of quality sleep per night. Create a bedtime ritual, like reading or listening to soothing music. Keep electronic gadgets out of the bedroom, and try to go to bed and wake up at consistent times.

Kick the Bad Habits: If you smoke or drink excessively, tackling these habits is crucial. Smoking has been linked to higher risks of diabetes and numerous other health issues.

Similarly, while the occasional glass of wine isn’t a cause for alarm, heavy drinking can cause weight gain, reduce your body's insulin sensitivity, and complicate blood sugar regulation. Seek support groups, counseling, or treatment programs that can help you kick these habits for good.

Stress Less, Live More: Chronic stress keeps your body in fight-or-flight mode, which prompts it to increase blood sugar levels. Find stress reduction techniques that work for you, like yoga, meditation, deep breathing exercises, or hobbies that relax you.

By managing stress, you help your body maintain more stable blood sugar levels, making it easier to avoid hyperglycemic states.

Monitor Your Blood Sugar: Knowledge is power. Regularly monitoring your blood sugar levels can provide you with vital information about how different foods, activities, and situations affect you.

This practice helps you make more informed decisions, catch issues before they escalate, and feel more in control of your health. It's like having a continuous feedback loop that guides your choices and strategies in managing or preventing diabetes.

Regular Health Check-ups: Keep up with your regular doctor's appointments. Health professionals can offer advice, provide support, monitor your condition, and adjust any medications you need.

They're your partners in this journey, offering the medical perspective to your lifestyle management strategies for preventing or reversing diabetes.

Consider Beneficial Supplements: In your journey to prevent or reverse diabetes, certain supplements, such as chromium or magnesium, can also play a supporting role.

While they're not a substitute for a healthy lifestyle, supplements can provide additional help in managing your blood sugar levels.

One such supplement is Dahlia4, which has gained attention for its potential benefits in blood sugar regulation. It's derived from natural ingredients, aligning with the body's biological processes. 

Before starting any supplement, it's crucial to consult with a healthcare professional. They can guide you based on your individual health needs, ensuring the supplement won’t interfere with any medications you're currently taking. Remember, supplements are an addition to, not a replacement for, healthy lifestyle choices. They serve to enhance the positive changes you're already making with diet, exercise, and stress management.

So while pre diabetes and type 2 diabetes are becoming more common the simple truth is, these conditions are preventable and, with the right strategies, reversible.


This isn't just a hopeful statement; it's a fact supported by research and countless personal success stories. The rise in these health issues is a direct call to action for everyone.


It doesn't have to be complicated: eat healthier foods, move more, cut down on sugar, and watch your weight. Small, consistent changes in your daily routine make a big difference. For instance, swapping out sugary drinks for water, taking regular walks, or adding more vegetables to your plate can all contribute to better blood sugar levels.


Also, keep in mind the importance of regular check-ups. Doctors can catch early signs of trouble and give you practical advice and support.


Despite the growing numbers of people experiencing these health issues, there are solutions.We have the tools, knowledge, and resources to prevent and even reverse prediabetes and type 2 diabetes.


It might not always be easy, and it involves making choices that prioritise our health, but the benefits are worth it. Better health means a better quality of life, and that's something we all deserve.