What are the symptoms of pre-diabetes and how to reduce the risk - Diet & Weight

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What are the symptoms of pre-diabetes and how to reduce the risk

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Pre diabetes, After being diagnosed with diabetes, everyone takes extra precautions, changes in lifestyle. But sadly 80 percent of people don’t know they have pre-diabetes. It is possible to reduce the risk of any disease if it is detected from the beginning. So today we will know what is pre-diabetes and how to reduce its risk.

What is pre diabetes?

Pre-diabetes is when the blood glucose level is high but below the prescribed level of diabetes. It is also called border line diabetes. Pre-diabetes is related to insulin. Research says that if you have pre-diabetes, there is a possibility of developing diabetes in the next five to ten years. Pre-diabetes is diagnosed in the same way as diabetes. The patient is required to test blood glucose once in the morning on an empty stomach, then after drinking 75 grams of glucose, blood glucose is tested again two hours later. This method detects both diabetes and pre-diabetes. After the test, if the blood glucose level is below 5, it is considered as normal, but if it is more than 6.5, it is considered as full-blown diabetes. Basically, if it is between 5 and 6.5, it is called pre-diabetes. This method of testing is called Oral Glucose Tolerance Test.

What are the symptoms?

Somewhat alarming is that pre-diabetes has no definite symptoms. Therefore, many people do not know that diabetes has started to build a nest in the body. But in some cases, pre-diabetes also has the same symptoms as diabetes. For example, frequent hunger pangs, blurred vision, excessive urinary pressure, frequent thirst and dry throat, weight loss, delayed drying of sores, easy diarrhea etc.

What are the risks of pre-diabetes?

Its main risk is that it will slowly lead the body to complete insulin resistance. Insulin helps to reduce elevated glucose levels in the body. If insulin doesn’t work properly, it loses levels. Diabetes occurs due to the increase in the amount of glucose in the body. Besides, as a result of pre-diabetes, the risk of stroke and heart problems remains.

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What to do if you have pre-diabetes

From this it is possible to bring yourself to the normal stage For that lifestyle modification has to be done. There is no specific medicine to get rid of pre-diabetes so there is no alternative to lifestyle changes.

Changes in diet

In this case, the role of food is the most. So it is necessary to pay special attention to food. Carbohydrates should be eaten in moderation such as white rice, bread, sweet fruits, potatoes etc. In that case, red rice and red flour can be chosen because they have more fiber. Pre-diabetes may have frequent hunger pangs, while fiber-rich foods will keep the stomach full for longer.

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Every day should eat fibrous food, any type of vegetables should be eaten. Eat less saturated fat like ghee-butter. Fast food, sugar and sugary foods should be completely avoided. Adequate amount of protein should be consumed. Such as fish-chicken meat, different types of pulses, eggs etc. But protein with excess cholesterol such as beef and shrimp should be consumed less. Milk and sour yogurt should be kept in the daily diet. Because, it contains a lot of calcium. Foods containing caffeine should be stopped.

Physical activity or exercise

Try to do some exercise or physical activity every day. Because most patients with pre-diabetes are overweight. So it is necessary to reduce weight through exercise. Practice walking for 30 to 40 minutes every day. Regular walking destroys the fat circulating in the blood. Exercise does not mean going to the gym and doing heavy exercises, some free hand exercises and yoga can be done daily at home.

Routine lifestyle

Life should be brought into routine rather than random living. Every meal should be taken on time and no meal should be missed. Avoid late night dinner, eat at least two hours before going to bed. If you feel extra hungry at night, milk without sugar can be consumed. Sleep 8 to 9 hours a night. No irregularity in daily exercise, eating and sleeping should be done.

Prediabetes diet

As we delve into the realm of pre-diabetes, understanding the significance of a prediabetes diet becomes paramount. A prediabetes diagnosis serves as a crucial warning sign, signaling elevated blood sugar levels that are not yet in the diabetic range. When focusing on diet, the key lies in adopting a balanced and nutritious approach. Embracing a diet rich in whole grains, lean proteins, and an abundance of colorful fruits and vegetables can play a pivotal role in managing blood sugar levels.

Fiber becomes a steadfast ally in this journey, aiding in glucose control and promoting a feeling of fullness. Steering clear of sugary beverages and processed foods is equally imperative, as these can contribute to insulin resistance. Small, consistent changes in dietary habits, coupled with regular physical activity, can substantially reduce the risk of progressing from pre-diabetes to full-blown diabetes. It’s not just about counting calories but making mindful choices that nourish the body and safeguard it against the progression of this potentially serious condition.

How long does prediabetes take to reverse?

Many individuals grappling with prediabetes often wonder about the timeframe required to reverse this condition and regain metabolic balance. While there isn’t a one-size-fits-all answer, the journey to reversing prediabetes primarily hinges on adopting a healthier lifestyle and committing to sustained changes. Embracing a balanced diet rich in whole foods, coupled with regular physical activity, forms the cornerstone of this endeavor. The American Diabetes Association recommends aiming for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, to enhance insulin sensitivity.

Moreover, shedding excess weight through gradual, sustainable weight loss can significantly impact prediabetes reversal. However, it’s essential to approach this transformation with patience, as the process varies among individuals. Factors like genetic predisposition, overall health, and adherence to lifestyle modifications play crucial roles. Consulting with healthcare professionals, including dietitians and fitness experts, can provide personalized guidance, fostering a more effective and efficient journey toward reversing prediabetes.

Recipes for prediabetes

In the journey to mitigate the risks of pre-diabetes, adopting a balanced and nutritious diet is paramount. While recognizing the symptoms is crucial, incorporating delicious and healthful recipes into your daily routine can significantly contribute to managing pre-diabetes. One such recipe is a colorful and nutrient-packed vegetable stir-fry. This dish combines a variety of non-starchy vegetables like broccoli, bell peppers, and spinach, providing essential vitamins and minerals.

Opting for lean proteins, such as grilled chicken or tofu, can further enhance the dish’s nutritional value. Additionally, embracing whole grains like quinoa or brown rice as a base can help regulate blood sugar levels. Another delightful option is a berry and Greek yogurt parfait, offering a delightful blend of antioxidants, fiber, and probiotics. By including such recipes in your diet, you not only create a diverse and satisfying menu but also take a proactive step towards reducing the risk of pre-diabetes. Remember, small changes in your daily meals can make a significant impact on your overall well-being.

Final Words:

Remember that pre-diabetes is the perfect time to protect yourself from becoming a diabetic. Since there are no specific symptoms of pre-diabetes, if you have a family history of diabetes, you must keep yourself under observation. If you are at risk of diabetes, you should be screened and treated under the supervision of a doctor if you are diagnosed as pre-diabetic. Pre-diabetes stage can be completely controlled by doctor’s advice and regular lifestyle.

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