What is Prediabetes?
You should know that being diagnosed with prediabetes does not mean it is too late. You can reverse it and reduce your blood sugar level. Being prediabetic is a warning sign to review your lifestyle and immediately take preventive actions. Your sugar level is high enough, but not very high. If you continue your current lifestyle and activities, your health will deteriorate to Type 2 diabetes, which is hard to reverse. However, if you are alert, plan, and update your lifestyle, the sugar levels will either reverse or, at most, remain at the current level.
There are no clear indications or symptoms that a person has prediabetes. Prediabetes does not have any overt symptoms. Therefore, knowing about prediabetes through an annual sugar test is easier. However, a person with Hyperglycemia will have the following symptoms:
- Frequent urination.
- Feeling thirsty and hungry.
- Blurry vision.
- Unable to focus.
- Numbness/tingling of the hands or feet.
- Sudden weight loss.
- Stomach pain, nausea, or vomiting.
- Having sweet-smelling or “fruity” breath.
- Cuts or sores that do not heal.
Awareness is the key.
You must be aware of being prediabetic, as it helps to select the right therapy and take preventative actions. By raising awareness of any disease, we can improve early diagnosis, review available research, join professional and social networks, join Peer Support Groups, find Facebook communities to reduce feelings of isolation and helplessness, and learn from others’ experiences. In addition, awareness of any new approaching health issue will help you find remedies at home, over-the-counter supplements, specific physical activity, and factors causing stress.
Diagnosed with Prediabetes??
In prediabetes, the cells in your body don’t respond to insulin normally, and your pancreas makes more insulin to get them to do so. Insulin is a hormone the pancreas produces that lets blood sugar enter cells for energy. Eventually, your pancreas can no longer keep up, and your blood sugar rises, leading to prediabetes and type 2 diabetes. Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, and stroke.
Your blood sugar is higher but not too high, and there are hardly any symptoms unless you do a simple blood test. Fasting Plasma Glucose test results between 100 and 125 indicate prediabetes. It means that you can reverse the situation.
Loose Weight: If you have prediabetes, you can stop the progression by losing a small amount of weight and getting regular physical activity. A small amount means around 5% to 7% of your body weight, and regular physical activity means getting at least 150 minutes a week of brisk walking. Other forms of exercise include biking, swimming, aerobics, and other sports.
Start with light physical activity and gradually increase it to 30 to 60 minutes per day. How will exercise help reverse prediabetes? By using the energy that blood sugar produces to work your muscles, you are enhancing your body’s ability to use insulin and absorb blood glucose, which lowers insulin resistance.
Eat a measured diet: Measure carbohydrates and calories in each item you eat. Read the food labels carefully and avoid any processed carbs. Instead, include more vegetables, lean meats, healthy fats, whole grains, and fibre-rich carbs. This type of food takes longer to break down and slowly releases sugar into your blood. Also, avoid consuming natural sugar and any processed item containing a large amount of sugar. Remember, rice or items made with refined white flour have plenty of sugar to give you an immediate sugar spike. Also Read this article Diet and Type 2 Diabetes
Regulate intake of caffeine, nicotine, and intoxicants: It is now known that smoking is one cause of type 2 diabetes. People who smoke are more likely to develop type 2 diabetes and will have trouble managing their condition. The more you smoke cigarettes, the higher your risk for type 2 diabetes.
Prescription Drugs: If prescribed, Metformin or a similar drug may help lower blood sugar and reverse prediabetes. Metformin may reduce the risk of diabetes and reduce your appetite.
Daily Routine for Management of Prediabetes
If you have been diagnosed with prediabetes, it is imperative that you adopt a healthy daily routine that can help you control your blood sugar levels and prevent the onset of type 2 diabetes. Here is a comprehensive daily schedule to follow:
1. in the morning:
- Begin with Hydration: Upon awakening, drink a glass of water to hydrate your body and jumpstart your metabolism.
- Healthy diet: Include complex carbohydrates (whole grains), lean protein, and healthy fats in your diet. Avoid saccharine cereals, baked goods, and sugary beverages.
- Physical Activity: Include some moderate exercise in the morning, such as a brisk walk of 15 to 20 minutes. This can assist in enhancing insulin sensitivity and regulating glucose levels.
2. During the course of the day:
- Frequent Meals and Snacks: Consume a number of smaller, well-balanced meals throughout the day as opposed to a few substantial ones. Include in your meals a variety of vegetables, fruits, lean proteins, and whole cereals. Avoid skipping meals and strive for healthy snacks between meals to maintain stable blood sugar levels.
- Hydration: Consume copious amounts of water throughout the day to maintain hydration.
- Minimise Sugary and Processed Foods: Reduce your consumption of sugary munchies, sugary beverages, and processed foods high in refined carbohydrates.
- Portion Control: To avoid excess, be mindful of portion sizes.
- Monitor Blood Sugar Levels Regularly monitor your blood sugar levels to measure changes and patterns, as directed by your healthcare provider.
- Physical Activity: After lunch, take a brief walk or engage in moderate physical activity to help reduce blood sugar levels.
- Tension Management: To help manage tension, practise stress-reducing techniques such as deep breathing, meditation, and yoga. Stress can affect blood sugar levels.
- Dinner: Opt for a nutritious meal with a balance of nutrients. Avoid late-night heavy dishes.
- Evening Physical Activity: Consider taking a second walk after dinner to improve digestion and blood sugar control.
- Reduce screen time prior to bedtime to enhance sleep quality, as insufficient sleep can affect blood sugar levels.
5. Before Bed:
- Establish a relaxing bedtime routine to signal to your body that it’s time to relax.
- Blood Sugar Check (if prescribed): If your doctor recommends it, check your blood sugar levels before bedtime.
- Medication Adherence: If prescribed medication for reversing prediabetes, adhere to your healthcare provider’s instructions.
- Schedule regular follow-ups with your healthcare provider to monitor your progress and make any necessary modifications to your management plan.
- Education and Support: Educate yourself through credible sources on reversing prediabetes and prediabetes management and healthful lifestyle choices. Consider joining support groups or consulting a certified diabetes educator in order to maintain motivation and adherence.
Remember that prediabetes management requires a consistent dedication to a healthy lifestyle. You can effectively manage prediabetes and lower your risk of developing type 2 diabetes by making positive adjustments to your daily routine and seeking guidance from healthcare professionals. Read more articles on General Health and on Diabetes issues and provide your feedback.