Don’t worry if you are pre-diabetic, it can be controlled…
Worldwide, diabetes is associated with a high mortality rate, morbidity, and cost to the health system. Yes, Having diabetes is costly, and it can put a dent in your financial health, and your healthy life. Due to a lack of information, many families are being destroyed by diabetes.
Hence, we present here an article by Dr. Harpreet Arora that explains how to control diabetes in pre-conditions.
Dr. Harpreet Arora, founder of Aahar Vihar Diet & Wellness Clinic, Amritsar-India. You can take an online consultation at https://aahar-vihar-diet-wellness-clinic.business.site/?utm_source=gmb&utm_medium=referral
Follow her at https://www.facebook.com/dietclinicaaharvihar
What does prediabetic status mean for you?
It is a condition that means you have a higher-than-normal blood sugar level. But It has not yet reached a level that qualifies for type 2 diabetes diagnosis. In many people, there are no symptoms, so they are not aware that they are standing at the borderline. A fasting blood sugar level of 99 mg/dL or lower is normal, 100 to 125 mg/dL indicates you have prediabetes, and 126 mg/dL or higher indicates you have diabetes.
As per the advice, you should get your blood sugar test done every 6 months so that you can monitor your blood sugar level.
Globally, prediabetic conditions are increasing, making diabetes more likely to develop. When you’ve progressed from prediabetes to type 2 diabetes, you may experience the following symptoms:
- Increased hunger
- Blurred Vision
- Increased thirst
- Frequent urination
- Fatigue
- Numbness or tingling in the feet or hands
- Frequent infections
- Slow-healing sores
- Unintended weight loss
How does weight loss help you in the condition of Prediabetic?
One of the most effective ways to reverse pre-diabetes is through weight loss. Carrying excess weight, especially around the waist, can increase the risk of developing pre-diabetes and type 2 diabetes.
By losing weight, you can lower your blood sugar levels and reduce your risk of developing these conditions.
One way to lose weight is by following a calorie-deficit diet, which means consuming fewer calories than you burn through physical activity. This can be achieved by tracking your food intake, making healthier food choices, and increasing your physical activity.
Physical activity is the first step
- Increases your activity level and can also help reverse prediabetes.
- Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
- You can also incorporate strength training, like weight lifting, to help build muscle mass and boost metabolism.
Get up and move your body
It’s important to note that a sedentary lifestyle can increase the risk of prediabetes and type 2 diabetes.
If you have a desk job or spend most of your day sitting, be sure to get up and move around regularly.
Taking short breaks to stretch, walk around, or do some light exercise can make a big difference.
- In addition to the lifestyle changes mentioned above, it’s important to manage stress and get enough sleep.
- Chronic stress and sleep deprivation can disrupt blood sugar control and increase the risk of prediabetes and type 2 diabetes.
- Making these lifestyle changes can not only help reverse prediabetes but also improve overall health and well-being.
- If you’re struggling to make these changes on your own, consider seeking support from a healthcare professional or a registered dietitian. Together, you can create a plan that works for you and helps you achieve your health goals.
- Read another article by Dr. Harpreet Arora on Gut Health at https://journals-times.com/2022/08/01/the-gut-health-issue-can-be-resolved-without-a-handful-of-medicines-dr-harpreet-arora/
For food choices, visit https://journals-times.com/2022/08/26/make-my-plate-chart-a-part-of-your-daily-routine-to-boost-your-health/