Prediabetes is a condition where your blood sugar is higher than normal but not high enough to be type 2 diabetes and this can be very alarming if it goes unchecked because it can lead to type 2 diabetes, heart attack or stroke. Certainly, if you go on to get type 2 diabetes it can lead to a variety of those serious complications. Almost 25.8 million more than 8% of the US population has been diagnosed with diabetes, approximately 35% of adults, 20 and older have prediabetes — most have not been diagnosed. Though 71,382 number of deaths directly attributed to diabetes annually in the United States. Diabetes also contributes to another death of 231,404 per year.
Believe it or not, more than one in three people in the United States have prediabetes, and shocking is that 90 percent of them do not even know it.
Do you know that by adopting a healthier lifestyle you can decrease your risk of getting diabetes by 58%, just a few healthy lifestyle changes can make a big difference?
First, look at your daily routine and ask yourself how much activity you do in a day?
You have to trust me on this, a daily 30 minutes activity can make a big difference in your health. Although there are different choices for an activity like a simple walk, where you don’t have to waste a single penny. Some people choose to go to the gym or the pool, which are also some good options. Even exercising in different times a day have some great health benefit, and most importantly always try to eat a healthy diet.
Risk Factors Of Prediabetes
Many people have prediabetes and because there are no symptoms, they do not know that they have it. Diabetes UK estimates that around 7 million people in the UK have prediabetes. You are also at increased risk of developing conditions, if prediabetes is treated on time, it will help to prevent the development of diabetes and cardiovascular disease. Following are the risk factors of prediabetes.
- AGE the risk of developing prediabetes increases as you get older and if you are over 45 you are at a much higher risk of getting Prediabetes.
- SEX women develop diabetes fifty percent more often than men.
- ETHNICITY Africa-Americans, Hispanics, American Indians, Asian-Americans and Pacific Islanders are at a higher risk of developing prediabetes.
- FASTING GLUCOSE fasting glucose between 100-125 mg/dl is characterized as prediabetes.
- WEIGHT the more fatty tissue you have, especially around your abdomen, the more resistant your cells will become to insulin.
- PCOS a study found PCOS was associated with a twofold higher odds of developing diabetes.
- SYSTOLIC BLOOD PRESSURE high blood pressure is a risk factor for prediabetes.
- CHOLESTEROL ISSUES if your HDL cholesterol is below 35 mg/dl or your triglyceride level is above 250 mg / dL.
- INACTIVITY Exercise helps you to stay in control of your weight and ensures that your body is using up glucose as energy, thereby making your cells more sensitive to insulin.
- GENETICS if a first degree relative, such as your parents or siblings have diabetes than you are at great risk of developing diabetes.
- GESTATIONAL DIABETES history of gestational diabetes or giving birth to a baby weighing more than 9 pounds.
- SLEEP ISSUE one study found that up to 83% of patients with type two diabetes suffer from unrecognized sleep and increasing severity of sleep apnea is associated with worsening glucose control.
Symptoms Of Prediabetes
- EXTREME FATIGUE you experience constant fatigue, no matter how much you sleep, you wake up not feeling rested or rejuvenated. When you experience fatigue after meals, then you may be dealing with reactive hypoglycemia. It’s a condition marked a decline in blood sugar within two to five hours after a meal. Though reactive hypoglycemia is an early warning sign of insulin resistant and can lead to diabetes if not controlled.
- INTENSE SUGAR CRAVINGS you crave sugar all day long, especially after meals. You crave sugar even when you are full, this is beyond just being satisfied with a small piece of chocolate after dinner. This temporary high last from a few minutes to a couple of hours, and once you crash you crave more to get that high again.
- UNEXPLAINED WEIGHT GAIN / DIFFICULTY LOSING WEIGHT this is due to insulin resistance that has been developing over time because your body is unable to pull glucose into the cells for energy excess levels of glucose build up in the blood. Though the body turns this extra energy into stored fat that is why women with insulin resistance gain weight easily and have low energy.
- HORMONAL IMBALANCE insulin is one of the major hormones it is impossible to balance other hormones such as estrogen, progesterone, and testosterone until your insulin metabolism is balanced. Other hormonal disorders influenced by insulin resistance include irregular periods, mood swings, adult acne, and hair loss.
- CHRONIC PAIN this is due to cellular inflammation and destruction because cells are involved in every function of your body so there symptoms such as headaches, stomach aches, lower back pain, tingling, and numbness. Sugar is one of the major courses of cellular inflammation.
Diet For Prediabetes
Prediabetes is a diet-related disease that is completely reversible, creating a prediabetes diet plan is the easiest way to stay on track. Use this prediabetes food list to simplify your grocery shopping and reverse prediabetes.
- WHOLE GRAINS bread, crackers, tortilla, pasta, cereal, oats.
- VEGETABLE AND FRUITS fresh, frozen, canned without added sugar or salt.
- NUTS AND SEEDS raw, roasted, unsalted.
- BEANS AND LENTILS canned, dry.
- LEAN MEATS chicken, turkey, tuna, salmon.
- EGGS, CHEESE AND DAIRY SUBSTITUTES eggs and egg whites, low-fat cheese, unsweetened almond milk, greek yogurt.
- BROTH AND STOCK vegetable, beef, chicken (low sodium)
- HERBS AND SPICES choose options without added sugar or salt.
Treatment Of Prediabetes
There are actually some pretty simple things you can do to lower your risk and those are going to help you lose a moderate amount of weight like 5-7 percent, that is really the key. And it’s also figuring out how to reduce your stress. By following these things you can actually reduce your risk of developing type two diabetes by as much as 58 percent.
- Yes! it is certainly eating healthy foods as often as you possibly can.
- Moving more, get more physical activity. Instead of sitting down after a meal, take a walk around the park or play with kids. The more active you are the less likely you develop diabetes.
- Lose a small percentage of your total weight. For someone who weighs 200 pounds, weight loss of just 10 pounds can make a major difference.
- Schedule more frequent visits to your doctor. Knowing that you are on the right track is a way to stimulate yourself to stay the course.
- Improve your diet including more fiber foods will lower blood sugar levels. Its give your body a chance to get healthy and drop the pounds. Be sure to eat plenty of vegetables.
- Get the sleep you need on a consistent basis. It will be more difficult for you if you do not get enough sleep.
- Talk to a counselor and get involved in weight loss group. Having someone support can lead you to weight loss faster.
- Make a promise to yourself that you will do best each and every day. Follow your prediabetes diet plan. lowered levels of stress make it simpler to live a healthy lifestyle.
- Believe in yourself. You owe it to yourself to be as healthy as you can. And take these actions to prevent yourself from developing diabetes.