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Pre-Diabetic? Specific Steps You Can Take to Avoid Diabetes

Diabetacare 24x7 Diabetes Care

Diabetacare 24x7 Diabetes Care

  Koramangala, Bengaluru     Feb 9, 2017

   4 min     

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As of 2016, The National Center for Biotechnology Information, NCBI suggests that the prevalence of diabetes in India is 12.33% and that of pre-diabetes is 11.57%.Top of Form

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 But, being diagnosed with pre-diabetes doesn’t essentially mean that you will certainly have diabetes, but it is surely a warning sign. This gives you time to make some routine changes and avoid any further disorders. Pre and Post meal testing is a crucial part of monitoring your blood glucose levels. The post diabetes diagnosis demands major lifestyle changes, in order to keep the diabetes complications at bay. As for, pre diabetic patients just making a few changes in weight, exercise, and diet not only helps prevent pre-diabetes from becoming diabetes, but also returns the blood glucose levels to normal range. The prediabetes treatment is possible and a diabetes specialist will be able to assist you in the same.

What is Pre-Diabetes?

Prediabetes is an alert that you’re on the path to diabetes. But it is not too late to change things for the better. When you have prediabetes, your blood sugar (glucose) level is higher than it should be, but not qualified to be called diabetes. This condition is also called borderline diabetes.

Normally, the body makes a hormone called insulin for controlling blood sugar. In prediabetes, that system doesn't work as well as it should. You might not be able to make enough insulin after eating, or your body might not respond to insulin properly. Prediabetes makes it more likely to get heart disease or have a stroke. But taking a positive action can help lower the risks.

What are the Symptoms?

Generally, pre-diabetes has no signs or symptoms, which is why it is mostly referred as a “silent” disease. Although, there are certain risk factors that increase your chance of having pre-diabetes. These risk factors include:

  • Being overweight
  • A family history of diabetes
  • High triglycerides
  • A history of gestational diabetes
  • Being 45 years or older
  • High blood pressure
  • Low levels of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
  • Being African-American, American Indian, Asian-American, Pacific Islander or Hispanic American/Latino

Be observant of the symptoms of diabetes and speak with your specialist about testing for pre-diabetes, and he might recommend a blood sugar test. An abnormal result is likely to be the first sign that you have pre-diabetes. Especially, in the case of a family history of diabetes keep the levels in check to prevent any further risks.

What causes prediabetes?

The food that we consume is converted into sugar, to be used by the body for energy.

Normally, the pancreas makes insulin, which allows the sugar in blood to get into the body's cells. But when the body does not use insulin in the right way, the sugar doesn’t move into the cells instead remains in your blood. This condition is called insulin resistance.

Thus, when the body is not able to keep your blood sugar at a normal level, it marks the occurrence of prediabetes. In this case, your blood sugar is higher than normal, but it's not high enough to be diabetes.

How to prevent prediabetes from turning into diabetes?

The diagnosis of prediabetes does not entitle you to a lifetime of diabetes. A few lifestyle changes make reversing prediabetes an easy process, and help you lead a healthy life. 

Follow the tips below to avoid diabetes:

Exercise:

Firstly, losing weight is the best way to prevent diabetes if you are obese.  According to the journal Diabetes Care, if you have prediabetes, dropping 5 percent of your body weight can lower your diabetes risk by 58 percent. Weight loss and physical activity improves the body’s ability to use insulin and process glucose.  One can start as basic as walking, and later increase the level and intensity of their physical workout for a minimum of 30 minutes each day of the week.

Balanced and Healthy Diet:

Avoid foods high in saturated fats, sugar and sodium. Include more proteins, healthy fats and fibre in the diet. Replace white carbohydrates (i.e. white bread, white rice) with unprocessed carbohydrates like whole grains, brown rice, etc.  Most importantly, eat in moderation and divide your meals such that you consume 5-6 meals per day.

Monitor Blood Sugar Levels:

Monitoring your blood sugar levels regularly is an important part of preventing diabetes and knowing the progress of your routine. Keeping your blood sugar in the normal range is a goal that you need to achieve after making an effort of changing your lifestyle.

Quit Smoking:

If you smoke regularly, you need to quit, slowly yet completely. Smoking is known to worsen the situation of diabetes, and active smoking constantly might lead to complications.

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