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The epidemic of prediabetes is growing in the United States; More than 1 in 3 adults.
But the good news is that prediabetes is reversible. We spoke to Venus Jones, an avid fitness enthusiast and marathon runner who successfully reversed prediabetes.
Blood sugar levels for diagnosing prediabetes are:
- Fasting blood sugar level: 100-125mg/dL (5.6-6.9mmol/L)
- Blood sugar level 2 hours after meals: 140 mg/dL to 199 mg/dL (7.8 to 11.1 mmol/L)
- HbA1c (A1c): between 5.7 and 6.4 percent
See below for more information. What is normal blood sugar?
Prediabetes is dangerous. eventually develops into type 2 diabetes within a few years without intervention. Additionally, this condition often has no noticeable symptoms. More than 80% of people have prediabetes don't know they have it.
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What was your path to being diagnosed with prediabetes? What were your initial reactions and feelings?
Jones says,
“My journey started in 2017 when my doctor told me my A1c level was 5.9 percent and I was prediabetic. I was shocked and thought maybe I was wrong. It wasn't foreign to me. Most of my mom's family already had type 2 diabetes and were on oral medications or dependent on insulin.”
She continues:
“I was confused because I was so active. I ran an average of one or two marathons a month and did obstacle races in between runs. Why would my blood sugar levels be so high? Doctors didn't seem to think it was a big deal and asked for less dessert.
What motivated you to take steps to reverse prediabetes?
Jones says,
“I was worried that my family history might be a contributing factor to type 2 diabetes.'' I thought to myself, “Everyone in my family is thin and doesn't look like a typical 'diabetic.'' thought. There must be something more to this because my diet wasn't just eating junk food and drinking soda. I wanted to know more about why this was happening and if I could change my lifestyle and diet to avoid having to use drugs. ”
For Jones, exercise wasn't an issue. She regularly runs marathons, and at the time of this interview, she has already completed over 30 marathons, 50 half marathons, 53 Spartan races, and many 10K races and her I was completing a 5K race.
What specific changes have you made in your diet and physical activity?
For Jones, the biggest change was the most difficult.
she says,
“I think the biggest change in my diet has been cutting back on the amount of fast food and sugary drinks I consume on a regular basis. I've also cut back on the amount of rice and noodles I eat a few hours before bed. , I've reduced the amount of pasta I eat. I also work out at least five times a week.”
How did you stay committed to these lifestyle changes?
Consistency is key for people looking to reverse prediabetes. Elevated blood sugar levels do not (and remain) overnight. Lasting and sustainable change requires a commitment to a healthier lifestyle.
Jones says,
“When I saw the results of my efforts, I felt motivated to continue. It was like a lifestyle change. If I wanted cheesecake, I would order it, but instead of once, I would order it three times. Since we eat separately, we never feel like we're missing something.”
People with prediabetes can improve their symptoms and prevent type 2 diabetes by making small adjustments to their diet and exercise. Small changes matter.
Jones said sharing her diagnosis with friends who have diabetes has been helpful. Connecting with others, creating community, and sharing resources can be very encouraging when you are first diagnosed with prediabetes.
she says,
“My friends had a lot of knowledge about how to manage blood sugar levels and how carbohydrates and proteins work in the body. They even asked me if I would be interested in having a CGM fitted to see what it would give me.”
She continues:
“nevertheless [my friend] I was worried that I would be overwhelmed by the CGM data, but I jumped at the opportunity. We tried a variety of foods including fast food burgers, fries, frappuccinos, Asian dishes with rice or noodles, and desserts. It turns out that eating certain types of food at different times of the day has different effects on blood sugar levels. Based on that data, I could change what I ate and when I ate it. ”
What was the biggest challenge you faced during your journey?
Reversing prediabetes can be easy, but it's not always easy.
Jones says,
“Learning moderation rather than deprivation was the hardest thing for me. At first, I was depriving myself of things I liked, thinking it would be a quick fix. Like any diet, it doesn't last long. I learned that balancing what I want in moderation works well and is much easier to maintain in the long term.
Were there any medications or medical advice that you found particularly helpful or unhelpful?
Jones reversed her prediabetes without any medication, relying solely on exercise and improving her diet over time. Medicines are sometimes helpful, but usually they are not needed to reverse prediabetes.
If you have recently been diagnosed with prediabetes and are interested in medications to reverse your diabetes, talk to your doctor.
For more information, see: Medications for prediabetes: What are the options?
How has reversing prediabetes affected your health and quality of life?
Jones' quality of life has greatly improved since reversing prediabetes.
she says,
“I think this has made me more aware of the long-term benefits of daily habits. Reversing prediabetes is not a quick fix. Understanding what you eat can help your short-term health. Not only is it helpful, but it's also the foundation for long-term health and quality of life as you age. In the long run, it also reduces complications from diabetes.”
What health markers (blood sugar, weight, blood pressure, etc.) improved as a result?
Jones says,
“Since taking steps to change my diet and lifestyle, my blood sugar levels have been within normal range and my A1c has been within normal range for seven consecutive years.”
It is possible to reverse prediabetes!
For more information, see: What is the most effective way to reverse prediabetes?
What advice would you give to someone currently facing a prediabetes diagnosis?
Jones emphasizes the importance of incremental change. she says,
“Focus on small changes. Changing your diet may seem like a big deal at first. [for example]But if you start with small changes, it's easier to build on them. ”
Do you have any misconceptions about prediabetes that you would like to clear up?
Jones agrees that there is a lot of stigma surrounding prediabetes and type 2 diabetes.
she says,
“Type 2 diabetes doesn't just happen to people who are overweight, don't get enough exercise, or eat junk food all day long. It can occur in slim, active people who are genetically predisposed to developing type 2 diabetes. there is.”
How do you plan to maintain your health in the future?
Jones says,
“I will continue to control what I eat, make smart food choices, and continue to exercise regularly.”
Although it is possible to reverse prediabetes, your family history, genetic makeup, or other inborn risk factors remain unchanged, so you are still at high risk of developing prediabetes or type 2 diabetes in the future.
Consistency is key: healthy eatingexercise regularly, See a doctor It's an important step to take at least once a year to maintain your weight and stay healthy.
See below for more information. 10 effective changes you can make to reverse prediabetes faster.
What changes, if any, do you plan to continue implementing over time?
Jones says,
“So far, what I've been doing is working well, so I'm going to continue to stick with the same choices long-term until new adjustments are needed.”
final thoughts
Venus Jones' story shows that even people who lead active lifestyles can face unexpected health challenges. By making targeted dietary changes and maintaining a consistent exercise routine, she was able to bring her blood sugar levels back into the normal range and improve her overall health.
Although prediabetes can be a daunting diagnosis, it also presents an opportunity to make positive changes that improve your quality of life.
It's important to start with small changes, seek support, and continue working towards a healthier lifestyle. By doing so, you can prevent progression to type 2 diabetes and improve your long-term health.
Stay informed, stay motivated, and take proactive steps toward a healthier future.
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