If diabetes is silently leading an epidemic in the country, pre-diabetes is the warning sign of the onset of the epidemic. In pre-diabetes, as the name suggests, the blood sugar levels are slightly higher than normal but they are not high enough to be considered as diabetes. When the body begins to show insulin resistance, it is called pre-diabetes.
“If you have pre-diabetes, you have about a 10% chance of developing type 2 diabetes within one year. Your chance of developing type 2 diabetes during your lifetime is roughly 70%,” a Harvard report says.
So, is there a way to control diabetes by controlling pre-diabetes? Yes, it is possible.
But before that let’s understand how to identify pre-diabetes.
Signs seen during pre-diabetes
One of the common symptoms of pre-diabetes is increased thirst and frequent urination. As blood sugar levels rise, the kidneys work harder to filter and absorb the excess glucose, leading to dehydration and a need to drink more fluids.
Fatigue is another sign of pre-diabetes which gets overlooked easily. When cells become resistant to insulin, they struggle to absorb glucose for energy, leaving individuals feeling tired and sluggish.
Unexplained weight changes, particularly weight gain around the abdomen, can also occur due to hormonal changes associated with insulin resistance.
Skin changes, such as dark patches in areas like the neck or armpits, may also signal pre-diabetes.
Some people experience blurred vision as elevated blood sugar levels affect the lens of the eyes.
Mood swings and increased hunger can be telltale signs. Insulin resistance disrupts normal metabolic processes, causing fluctuations in energy and appetite.
In pre-diabetes, the Hemoglobin A1C test result comes 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.
Remedies to control pre-diabetes
By making some lifestyle changes and adopting healthy habits, you can lower your blood sugar levels and reduce your risk of developing type 2 diabetes. Here are a few simple and easy remedies that can help reverse 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 the diet. Avoid highly processed foods, sugary drinks, and high-calorie snacks. Paying attention to the carbs you eat, choosing more complex carbohydrates rather than simple sugars, also helps regulate blood sugar levels.
Exercise cannot be ignored when the management of pre-diabetes is in discussion. One should at least exercise for 150 minutes a week and include aerobics activity of moderate intensity like brisk walking, cycling or swimming. Strength training should also be done two to three times a week to improve insulin sensitivity and reduce blood sugar levels.
Reducing excess body weight makes the cells more sensitive to insulin, reducing the risk for developing type 2 diabetes. An average loss of 5-10 % body weight can help 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 about 30 minutes a day can reduce their risk for diabetes during the next 3 years by almost 60%,” says a report.
If the blood sugar level can be monitored regularly, a lot can be understood on how the body reacts to different food items and what can be done for it.
Quality sleep can effectively reduce glucose control. One should sleep for 7 to 9 hours at night without disruptions. Poor sleep habits can disrupt the balance of some hormones and create changes in insulin resistance that make pre-diabetes worse.
Chronic stress tends to increase blood glucose levels, which is a main factor of insulin resistance. Build a habit for practicing meditation, deep breathing exercise, yoga, or even being in nature. Managing stress in a healthy manner can help manage your blood sugar levels.