If diabetes is silently causing an epidemic in the country, pre-diabetes as a warning sign of the outbreak of an epidemic. In pre-diabetes, as the name suggests, the blood sugar levels slightly higher than normal but not high enough to be considered diabetes. When the body begins to show insulin resistanceit is called pre-diabetes.
“If you have pre-diabetes, you have about a 10% chance of developing it type 2 diabetes within a year. Your chance of developing type 2 diabetes in your lifetime is about 70%,” says the Harvard report.
So, is there a way to control diabetes by controlling pre-diabetes? Yes, it works.
But before that, let’s know how to recognize pre-diabetes.
Signs appear during pre-diabetes
One of the common symptoms of pre-diabetes is increased thirst and frequent urination. When blood sugar levels rise, the kidneys work harder to filter and absorb excess glucose, causing dehydration and the need to drink more fluids.
Fatigue is another pre-diabetes sign that is easy to ignore. When cells become resistant to insulin, they struggle to absorb glucose for energy, making people tired and weak.
Unexplained weight changes, especially weight gain in the abdomen, can also occur due to hormonal changes associated with insulin resistance.
Skin changes, such as dark spots in areas like the neck or underarms, may be a sign of pre-diabetes.
Some people experience blurred vision because high blood sugar levels affect the lens of the eye.
Mood swings and increased hunger can be signs. Insulin resistance disrupts normal metabolic processes, causing fluctuations in energy and appetite.
In pre-diabetes, the Hemoglobin A1C test result is between 5.7% and 6.4%, the oral glucose tolerance test result is between 140 mg/dL and 199 mg/dL, and the fasting glucose test result is between 100 and 125 mg/dL . .
Medicines to control pre-diabetes
By making some lifestyle changes and adopting healthy habits, you can reduce your blood sugar levels and reduce your risk of developing type 2 diabetes. Here are some simple and easy remedies that can help you deal with pre-diabetes and prevent the onset of diabetes.
Managing pre-diabetes requires a healthy and balanced diet. Nutrient-rich foods like fruits, vegetables, whole grains, lean protein, and healthy fats should be included in your diet. Avoid highly processed foods, sugary drinks, and high-calorie snacks. Paying attention to the carbohydrates you eat, choosing more complex carbohydrates than simple sugars, also helps regulate blood sugar levels.
Exercise cannot be neglected when pre-diabetes management is being discussed. One should exercise at least 150 minutes a week and include moderate intensity aerobic activities like brisk walking, cycling or swimming. Strength training should also be done two to three times a week to improve insulin sensitivity and lower blood sugar levels.
Losing excess body weight makes cells more sensitive to insulin, reducing the risk of developing type 2 diabetes. Losing an average of 5-10% of body weight can improve blood sugar levels. Focus on a healthy diet and regular exercise plan to create a calorie deficit that promotes weight loss. “Research has shown that people with pre-diabetes who lose 5% to 7% of their body weight and exercise for about 30 minutes a day can reduce their risk of diabetes over the next 3 years by almost 60%,” the report said.
If blood sugar levels can be monitored regularly, a lot can be learned about how your body reacts to different foods and what you can do about it.
Quality sleep can effectively reduce glucose control. One should get 7 to 9 hours of uninterrupted sleep a night. Poor sleep habits can disrupt the balance of several hormones and create changes in insulin resistance that lead to pre-diabetes.
Chronic stress tends to increase blood glucose levels, which is a major factor in insulin resistance. Make it a habit to practice meditation, deep breathing exercises, yoga, or even being in nature. Managing stress in a healthy way can help regulate blood sugar levels.
