Prediabetes- Know everything about it
In simple words, Prediabetes is the level of blood sugar, just a step before being classified as type 2 diabetes. When the sugar test of glucose level is found higher, then potentially it may be heading towards the next step up to Type2 Diabetes. If right and timely measures are not taken to control it, then this prediabetes condition can become type2 Diabetes in the next 5-10 years. If you have Prediabetes and diagnosed as such, then mind it, the damage to the heart and the circulatory system might have started already.
Danger warning sign– Positive side of Prediabetes is there too. The progression to Type2 Diabetes is not natural and unavoidable. With a strong will and right lifestyle, you can change the tide. You have to simply tread more carefully in regards to your lifestyle by sticking to a strict routine, meal plan and exercises.
Symptoms of Prediabetes
One most hated job for a healthy person is to see a doctor for unhealthy reasons. But it becomes important when you notice some signals pointing to wrong track your body is following. This is why you can conclude that you require glucose screening.
- If you have a family history of type 2 Diabetes
- You are overweight with BMI- Body Mass Index above 25
- If your waistline is more than your bodyline.
- If your lifestyle is sedentary.
- When you are above 45 years of age
- If you have high blood pressure
- If your HDL cholesterol is below 35 mg per mg/dl or your Triglyceride level is above 250 mg/dl
- If you notice a considerable weight loss without working for it
- If a lady gives birth to over 9 -pound weight of the child.
The tests required to diagnose Prediabetes
A glycated hemoglobin test
Known as HbA1c or simply A1c test. This test measures the body’s average blood sugar levels from the past 3 months. A1c of 6.5% is considered good, higher than that is taken to be diabetic. The more glucose in the blood, more hemoglobin A1C or HbA1C will be present in the blood.
Fasting plasma glucose FPG test
Which measures the body’s glucose level before and after fasting with the gap of eight hours. An FPG result of 126 mg/dl is fair, above that will be considered high sugar condition.
IGT-impaired glucose tolerance
Higher blood sugar test post-meal
IFG- Impaired Fasting Glucose
Higher sugar fasting in the morning test
Your body cells are lethargic to use, insulin resistance test.
Causes related to Prediabetes
Causes of Prediabetes are still relatively unknown, although the reasons can be safely attributed to lifestyle and genetics. Some genes are insulin resistant as the studies have found out. Abdominal fat is the main culprit that helps develop prediabetes and later to type2 Diabetes.
Prediabetes patients’ bodies are not processing glucose and refurbishing body cells as they should be doing, hence the sugar starts accumulating in the blood supply and starts causing more harm to important body parts such as heart and kidney. Its results do not immediately show up, but slowly it starts to affect and take up the center stage.
Most of the glucose in the body comes from the foods you eat, specifically foods that contain carbohydrates are more damaging than the sugary food you eat. During the digestion process, glucose runs through your bloodstream, and insulin helps to enter in the body’s cells where it is converted to vital energy, required to do all our body functions.
Insulin lowers the amount of sugar in your bloodstream, as its job is to convert glucose to energy by sending glucose in the cells. Blood sugar level is proportionate to the secretion of insulin from the pancreas. Less for less more for more. Prediabetes happens when there is less secretion of insulin and sugar is more in the bloodstream, or the body cells become insulin resistant, thus not allowing the conversion function to happen from glucose to energy.
Signs that you have moved over to the next step
When you don’t see the red flag waving in the shape of Prediabetes, then the ultimate progression happens to Type2 Diabetes, this is how you can recognize the indications.
- Increased thirst
- Frequent urination
- Blurred vision
- Delayed healing of wounds
- Obstructed in blood supply to the legs that might lead to amputation.
Diet plan for Prediabetes
Intake and fast digesting of carbohydrates can lead to blood sugar enhancement. The body gets a tough challenge to counter the rush of glucose to get them to body cells and convert into energy.
Extra calories not required by your body, because these calories are stored as fat and can cause you to gain weight, dangerously around the belly. Belly fat is linked to insulin resistance. Evidently, most of the overweight people suffer from prediabetes.
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How to control prediabetes by right food and lifestyle
Prediabetes suffering people should follow the right routine unless they want to graduate to undesired Type-2 Diabetes.
Eat healthy food
Grains such as Bulgur whole grain can reduce 36% chances of Type2 Diabetes. Oats‘ breakfast helps control glucose level. Wheat berries are unprocessed kernel advised to be eaten with salad in breakfast, Millets, Quinoa and Buckwheat grain has solid fiber content highly recommended by dietitians.
Low GI food
Low GI foods include dried beans and legumes such as lentils and kidney beans and all non- starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain bread and cereals such as barley, whole wheat bread, rye bread, all-bran cereal, rolled oats and brown rice, can work to prevent enhanced blood sugar.
Fruits and vegetables
Apples, Asparagus, Flax seeds, Garlic, Kale, Melon, Avocados, Beans, Blueberries, Raspberries, Broccoli, Carrots, and Cranberries are a few highly recommended foods to control type-2 Diabetes. Besides fish and nuts are also recommended for helping in controlling the sugar level.
Losing your weight is one right solution to lower the risk of type 2 Diabetes. You must make effort to lower the weight, even if you lose 10% of the weight this will help you.
Exercise and move
Regular walks and exercises for 3 hours a week help a lot. You must activate yourself in some way, as a sedentary lifestyle will not help you.
Buy A Glucose Monitor- Checking the glucose levels at home is very helpful. It’s a ready reflection of how certain foods affect blood sugar and some may not. It’s even a motivating factor for some people.
Act Today- Today is the time when you should start to follow your health plan to prevent Prediabetes to change over to type 2 Diabetes because tomorrow can be very late and you can’t look back and make amends.
With all the information related to Prediabetes now, you can proceed towards healthier future for sure.