can borderline diabetes be reversed

ByHawya

My Anti-Sugar Diary: Reversing Prediabetes to Reclaim Health

Chapter 1: Diagnosis Day – A Wake-Up Call from Fate

When my lab report flashed “Fasting Blood Glucose 6.1mmol/L – Prediabetes,” it felt like a punch to the gut. The doctor tapped the results sternly: “You’re standing at the edge of a cliff.” That afternoon, I stared blankly at hospital signs while visions of diabetic complications – amputations, blindness – haunted me. Back home, my 92cm waistline and BMI of 26.8 glared from the report like accusations. Years of takeouts, all-nighters and sedentary habits had silently taken their toll.

My First Revelation: Knowledge is Power

  • What is Prediabetes? It’s like your body’s “speeding ticket” – blood sugar higher than normal (5.6-6.9mmol/L fasting) but not yet diabetic (≥7.0mmol/L). Don’t underestimate it: 30% progress to Type 2 diabetes within 5 years, with double the cardiovascular risks.
  • Why Me? Genetic predisposition (mum has diabetes) + sedentary lifestyle + abdominal obesity (waist >90cm in men) made me the perfect storm.

Chapter 2: Kitchen Revolution – Rediscovering Food as Medicine

That first week, my fridge full of cola and frozen dumplings mocked me. Then my nutritionist handed me China’s Type 2 Diabetes Prevention Guidelines, circling: “Your kitchen is your pharmacy.” Thus began my pantry makeover.

Story 1: Breakfast Transformation

Before: Steamed buns + sweet soy milk + fried dough (blood sugar rollercoaster)
After: Multigrain porridge (oats+brown rice+quinoa) + boiled eggs + spinach salad
I remember watching quinoa pearls dance in boiling water – suddenly, eating felt like a sacred ritual.

My Anti-Sugar Pantry List

  1. Whole Grains: Oats, brown rice, quinoa (50% lower GI than white rice)
  2. Quality Proteins: Eggs (1 daily – 2018 studies show improved fasting glucose), fatty fish (twice weekly – EPA/DHA boost insulin sensitivity)
  3. Non-Starchy Veggies: Spinach, broccoli, mushrooms (500g daily – fiber acts like sugar sponges)
  4. Healthy Fats: Olive oil, almonds (handful daily – monounsaturated fats fight insulin resistance)

Confession: That one birthday cake slice spiked my glucose to 7.8mmol/L – the panic still keeps me honest.

Chapter 3: Move It! Starting with 10 Minutes Daily

As a decade-long couch potato, marathons were unrealistic. My doctor suggested NEAT (Non-Exercise Activity Thermogenesis) – burning calories through daily movements like walking or stairs.

Story 2: My Commuting Secret

I started getting off 2 subway stops early for brisk walks. Initially gasping after 10 minutes, by month 3 I could power-walk 5km (pace improved from 9 to 7 mins/km).
One crisp autumn morning, striding to my playlist while others rushed past, I realized: I’m collaborating with my body against disease – and that’s revolutionary.

Exercise Prescription for Prediabetes

  • Aerobic: 150 mins weekly moderate activity (brisk walking/swimming/cycling) cuts diabetes risk by 41%
  • Strength Training: Twice weekly resistance exercises (dumbbells/bands) – every 10% muscle gain improves insulin sensitivity by 11%
  • Micro-Movements: 2-min activity bursts hourly reduce 24-hour glucose fluctuations by 23%

Chapter 4: Taming Stress – When Cortisol Meets Mindfulness

During a project crunch, my 2AM glucose hit 7.2mmol/L. The endocrinologist explained: “Chronic stress makes cells ‘deaf’ to insulin – cortisol is invisible sugar.”

Story 3: 3AM Mindfulness Breakthrough

Post-crisis, I began daily 10-minute meditation. That first dawn, sunlight through curtains, sparrows chirping as I focused on breath – the tension melted.
Now I use the “4-7-8 method” (inhale 4s, hold 7s, exhale 8s) – drops my heart rate 10bpm in 5 minutes.

Stress-Busting Toolkit

  1. Mindfulness: 10 mins daily (try “Headspace” app)
  2. Gratitude Journaling: Bedtime “3 good things” practice
  3. Nature Therapy: Twice weekly forest walks (negative ions regulate cortisol)

Chapter 5: The Scale Surprise – 11% Magic Number

Three months later, I’d lost 9kg (11% body weight) – the exact percentage studies link to prediabetes reversal. Seeing my jawline reappear, I understood “compound effects” viscerally.

Story 4: Non-Starvation Weight Loss

I adopted “5:2 fasting” (500-600kcal on 2 non-consecutive days). First fast day was brutal, but by month 2, my brain felt sharper fasting.
Combined with exercise, my waist shrank from 92cm to 85cm – visceral fat vanishing.

Chapter 6: Victory Lap – A1C Comeback Story

At my 6-month checkup, the doctor announced: “A1C dropped from 5.8% to 5.1% (normal <5.7%)." I nearly cheered. Reflecting on skipped pub nights, meal prepping, morning runs, even quitting smoking after 15 years - I could suddenly smell rain-soaked earth like never before.

My Anti-Sugar Timeline

  • Month 1: Swapped sodas for sparkling water + lemon
  • Month 3: Mastered food labels (beware hidden sugars in dressings/flavored yogurts)
  • Month 6: Established glucose monitoring (twice daily, 2 days weekly)
  • Month 12: OGTT results – 5.3mmol/L fasting, 7.8mmol/L post-meal (fully normal!)

To My Fellow Prediabetes Warriors:

I once thought “diabetes won’t touch me” – until that lab slip screamed otherwise. This journey taught me health isn’t default mode; it’s daily intentional work. If you’re holding a prediabetes diagnosis:

  • This isn’t an ending – it’s your health reboot button
  • Small consistent changes create seismic shifts
  • You’re not alone – 1.5 billion prediabetics worldwide are rewriting their stories

Today, I cycle with my family, experiment with new recipes, salute the sun with yoga. When wind kisses my face, I feel every cell breathing freely – this is what self-love in action looks like.

P.S. My Anti-Sugar Cheat Sheet
✅ Daily steps ≥8,000
✅ Half-plate veggies per meal
✅ Weekly weigh-ins (fasting mornings)
✅ Screen-free 1 hour before bed
✅ Monthly glucose + blood pressure checks

May every reader find their light on this path – turning “prediabetes” into a prologue for progress. Remember: Slow and steady wins this race.