Obesity & Metabolic Expert (SCOPE CERTIFIED) Lifestyle Consultant
Today, prediabetes is extremely common-about 88 million people are suffering from it. People with prediabetes have more than a 50% of chance of developing Type 2 diabetes within 5 to 10 years.
Prediabetes means as it sounds. It is a state before you develop Type 2 diabetes. In prediabetes, blood sugar levels are higher than usual but not high enough to consider Type 2 diabetes.
Some people experience darkening of the skin around the armpits, neck, and elbows; prediabetes does not always result in symptoms.
Prediabetes is easily diagnosed with a blood test. A fasting plasma glucose (FPG) test is part of this. Results in the range of 100 to 125 may suggest prediabetes.
An A1C test, which tracks your blood sugar over three months, can also be used by your doctor. 5.7 to 6.4 per cent on a test can also signify prediabetes.
Prediabetes can progress to Type 2 diabetes unless treated as soon as possible.
While we have no control over some risk factors, such as heredity, we may alter our lifestyles. Making small changes in our lifestyle can play a huge role in reversing prediabetes and preventing Type 2 diabetes. Here are a few suggestions to help you reverse prediabetes.
Eating organic or natural food which is low in calories and fat, such as fruits, vegetables, lean meats, grains, fish and avocado instead of processed foods which contain extra fats, calories, and sugar without nutritional value is one risk factor for prediabetes. A “clean” diet, which includes better options, can aid in restoring normal blood sugar levels. It can help prevent type 2 diabetes and reverse prediabetes.
Lack of exercise can cause prediabetes. Regular exercise improves insulin sensitivity, which helps lower blood sugar and benefits both physical and mental health. As a result, your body cells can use insulin more effectively. If you are starting a new exercise regimen, go slow. Try doing some light exercise for 15 or 20 minutes, followed by a gradual increase in duration and intensity over the next few days. Ideally, you should engage in 30 to 60 minutes of moderate physical exercise five days a week or more. Exercises might be
Regular exercise has several advantages, one of which is that it can aid in weight loss. Decreasing just 5 to 10 per cent of your body fat can lower blood sugar and aid in prediabetes reversal. It weighs between 10 and 20 pounds for some individuals. Moreover, having a greater waist size results in increased insulin resistance, which is 35 inches or more for women and 40 inches or more for men. Losing weight requires both a healthy diet and regular exercise. You have additional options. You could join a gym, hire a personal trainer, or have a friend or relative act as your accountability partner. Additionally, eating five or six smaller meals throughout the day is much more beneficial rather than three large ones.
Smoking increases the risk of heart disease and lung cancer, as is widely known. Tobacco use increases the risk of insulin resistance, prediabetes, and type 2 diabetes. You can obtain support to stop smoking. Use over-the-counter medications like nicotine gum or patches. Ask your doctor about prescription drugs that can help you quit smoking or programmes that can help you quit cold turkey.
Eat more whole grains, veggies, and legumes that are high in complex carbs. These carbs are full of fibre which keeps you full longer. They also take longer to break down, so the absorption of these carbs by our body is slow. Slow absorption prevents blood sugar spikes. Avoid simple carbs like candy, yoghurt, honey, juices and certain fruits as they cause an immediate spike in blood sugar levels. Refined carbs should be limited, if not avoided completely.
Sleep apnea is also related to insulin resistance. In sleep apnea, breathing stops and starts again throughout the night due to the relaxation of the throat muscles. Signs of sleep apnea are:
You can use an oral appliance while asleep to keep the throat open and treat sleep apnea.
Water is another great solution to help you reverse prediabetes and prevent type 2 diabetes. It helps control blood glucose levels. Water is also a healthy substitute for sodas and fruit juices, which are loaded with sugar.
Eating right while having prediabetes can be challenging. Even if your doctor recommends a particular diet. It is beneficial to consult with a licenced dietitian nutritionist. An RDN can offer nutritional counselling, including suggestions for what foods to eat and what food to avoid. They may offer you other helpful tips to maintain a healthy diet, and assist you in developing a food plan specifically for your condition. Blood sugar stabilisation is the aim. The presence of prediabetes does not guarantee the onset of type 2 diabetes. To change the situation, you must move quickly. The aim is to raise your blood sugar to a healthy level. By avoiding type 2 diabetes, you’ll also prevent its side effects, including heart disease, stroke, nerve damage, and others.
Dr. Kalpana Jain has worked in this sector for more than ten years and has assisted numerous individuals in reversing prediabetic symptoms and signs through her dedication and determination.