Young individuals with prediabetes might have the opportunity to reverse their condition by enhancing eight crucial daily habits and health indicators. Known as Life’s Essential 8, this framework was established by the American Heart Association with the goal of improving cardiovascular health. New research indicates it could also be effective in preventing diabetes.

Published in the journal Scientific Reports, the study examined how an individual’s LE8 score affected the progression of diabetes among young people with prediabetes. The findings revealed that those with higher LE8 scores were more likely to either maintain their prediabetic status or return to normal blood sugar levels. Participants who achieved the highest LE8 scores reduced their risk of developing diabetes by 90% compared to those with lower scores.

The study analyzed data from over 3,000 young people, including 974 individuals with prediabetes, over a span of approximately 13 years.

Researchers concluded that both the progression and reversal of prediabetes are influenced by the eight modifiable lifestyle factors within the LE8 score, as well as the role of cardiovascular health in diabetes development.

The researchers stated, “In conclusion, maintaining optimal cardiovascular health may prevent diabetes progression among young adults with prediabetes.”

Prediabetes, a condition that impacts over a third of adults globally and is often a precursor to type 2 diabetes, does not necessarily lead to the disease. In some cases, it can be reversed and even prevented.

Life’s Essential 8 measures are:

• Diet
• Physical activity
• Nicotine exposure
• Sleep health
• Body mass index
• Blood lipids
• Blood glucose
• Blood pressure

Each measure is scored out of 100, with higher scores indicating a healthier lifestyle and better cardiovascular health. High LE8 scores have also been linked to a lower risk of mortality and other adverse health issues in the general population.

To achieve high scores in each category, it’s recommended to eat healthy, well-balanced meals throughout the day, including a variety of foods and maintaining healthy portion sizes. It advises limiting sweetened drinks, alcohol, salty food, fatty foods, processed meats, butter, whole milk, full-fat yogurt, and cheese.

For an easy start, the American Heart Association recommends removing the skin from poultry before cooking and using plant-based oils like olive or avocado instead of things like coconut or palm oil.

To score highly on the physical activity front, you’ll need to clock in 150 minutes of moderate aerobic activity such as dancing or gardening each week. Alternatively, you could opt for 75 minutes of vigorous aerobic activity like running.

Keeping a healthy BMI and maintaining good cholesterol, blood pressure and blood glucose readings can largely be achieved through improving your diet and exercise routine.

Kicking the tobacco habit, ensuring seven to nine hours of sleep per night and maintaining a healthy BMI are changes that can be easily integrated into one’s daily life to boost their scores.