We all understand the consequences of being a diabetic. But, such a disease does not develop overnight. It takes years for an individual to develop symptoms associated with diabetes. If one catches the early signals, then by simple lifestyle modifications we can stop prediabetes from turning into diabetes.
Studies indicate that most people with prediabetes are completely unaware of it. This is because, it often develops gradually without any warning signs or symptoms. In many cases, the sufferer only learns of their borderline diabetic state once the symptoms of type 2 diabetes start to appear.
Let’s start by understanding what it implies to have ‘prediabetes’
Simply stating, being a prediabetic implies, that our sugar levels are higher than the normal range, but not severe enough for us to be labeled as a type-2 diabetic. The good news is adopting habits like eating healthy foods, incorporating physical activity in your daily routine and maintaining a healthy weight can help in to reverse prediabetess
Now, you must be wondering what might leads to prediabetes. While family history of diabetes and genetics are likely to cause prediabetics, other reasons include history of high blood pressure, high cholesterol level, low levels of physical activity and excess fat deposits especially around the waist (higher risk for men with waists more than 40 inches and women with more than 35 inches of waist).
Your diet also plays an important role. Eating red meat and processed meat, along with sugar-sweetened beverages, is associated with a higher risk of prediabetes. Whereas, a diet high in fruits, vegetables, nuts, whole grains and olive oil is associated with a lower risk of prediabetes.
Also, health problems like high blood pressure (hypertension) and high cholesterol (the “bad” LDL cholesterol) increase your risk of getting type 2 diabetes. Other factors include Polycystic ovary syndrome (PCOS) leading to insulin resistance and having gestational diabetes during pregnancy.
Indications of onset of diabetes
Classic signs and symptoms which suggest that you’ve moved from prediabetes to type 2 diabetes include the following:
- you’re hungrier than normal
- you’re losing weight, despite eating more
- you’re thirstier than normal
- you need to go to the bathroom more frequently
- you’re more tired than usual
Being proactive can help you effectively manage your pre-diabetic condition
Start by focusing on your weight management. Strive to keep your BMI in between 19 and 25 kg/m2. Develop a regular exercise schedule to include 150 minutes workout across the week. Plan your meals and eat healthy by adopting the ‘food plate’ methodology.
Consult your doctor to check the frequency for getting your blood sugar levels tested.
Adopting such simple methods can help you keep off diabetics and ensure a healthy lifestyle.