5 THINGS YOU SHOULD KNOW ABOUT PRE‐DIABETES?

Pre‐diabetes is a condition in which you have a higher than normal blood sugar level (70 to 100) but it’s not high enough to be considered Type‐2 Diabetes (126 and higher). This occurs when the body has problems in processing glucose properly, and sugar starts to build up in the bloodstream instead of fueling cells in muscles and tissues.

Hence, taking about prediabetes, it can become full-blown diabetes in just three to five years if steps aren’t taken to reverse it.

Things you need to know about pre‐diabetes:

• If there is a family history of diabetes you are at greater risk: Genetics plays a great role in diabetes. If someone in the family already had diabetes then there are high chances of you getting this disease. Learning about your family health history is the first step in finding out if you are pre-diabetic or have high chances of developing Type-2 diabetes. Even if you have pre-diabetes it can be prevented from developing into Diabetes.
• Diet plays a major role: Just because you have a family history of diabetes doesn’t mean you are stuck with injections or pills for your whole life. Eating healthy and balanced meals and making certain lifestyle changes can keep diabetes at a distance, such as including a fiber‐rich foods, consuming green leafy vegetables such as Spinach, Broccoli, Beans, taking in whole‐grain foods instead of processed ones, and fruits in moderation would be beneficial.
• Exercise reduces the risk: Along with eating a well balanced diet, daily part of physical activity such as brisk walking, jogging, swimming, cycling etc. for 30-45mins minutes is beneficial and can help in reducing the risk of diabetes. Additionally, meditation and yoga will also help to keep your mind calm and composed and contribute to reducing the risk.
• Obesity is the biggest threat: Obesity can prove hazardous to health in many ways as we all are well aware of it. Insulin regulates blood glucose levels and Diabetes is resistant to Insulin. Eventually, the greater sensitivity your body is to insulin, the better it can regulate the levels. So, being obese reduces your sensitivity and it is better to take precautions at an early stage. Hence it is better to avoid obesity by staying active, eating a healthy and balanced diet, avoiding processed and sugary foods and taking part in some physical activity.
• Sleep plays a crucial role: Sleeping patterns have great effects on sugar levels. Not getting enough sleep will make weight reduction harder and the body will not be able to use Insulin effectively resulting in Type‐2 Diabetes. Irregular sleeping patterns should be avoided by: sleeping on fixed timings daily, do not use any electronic devices 30 minutes before going to bed, avoid caffeine consumption before sleeping and limiting daytime naps.

Over to you:

It is important to remember that Pre‐Diabetes is reversible and preventable with lifestyle modifications and healthy eating habits. If you make consistently good choices of what you eat and drink and how often you plan to work out, you will keep Diabetes at bay. Take medical help, if necessary.