Getting tired easily, fatigue, black patches around the neck, elbows, knees, knuckles, arm pits or blurred vision, increased thirst, frequent urination, losing weight in spite of eating more, etc. are all signs associated with Diabetes. While this disease develops gradually, Prediabetes is pre-diagnosed diabetes, wherein, the blood glucose levels are higher than normal but not as high to be classified as Type 2 Diabetes.
Glucose is required to give energy for various activities. Insulin is the key which allows this glucose to go in the cells. When the body does not produce enough insulin or insulin is not able to enter the cells because of excess fat around cells, the glucose in the blood rises.
It puts you at risk when:
- One is overweight or have high BMI of more than 25
- Sedentary lifestyle – desk job
- Age above 45 years
- Family history of diabetes
- Polycystic Ovarian Syndrome
- High blood pressure
- Abnormal lipid profile
Can You Prevent Prediabetes?
Prediabetes can be prevented and your lifestyle plays an important role. This has been proven time and again by many of our Players. Simple changes can lead to big results. Here are a few simple points which can delay the process of Type 2 Diabetes and have a positive impact on overall health.
- Weight loss: Reducing 5 to 10% of body weight can cut down the risk of developing diabetes
- Eat healthy: Include soluble and insoluble fiber rich food with low glycemic index like whole grains, whole pulses, dals, beans, vegetables, oats, whole fruits, and nuts, etc. Fiber controls blood glucose spikes and also improves insulin resistance. Protein helps control sugars as well.
- Get active: Exercise can lower blood glucose levels. 150 minutes of moderate activity per week i.e. 30 minutes 5 days a week, is recommended. It could be walking, swimming, cycling or jogging. One can split the exercise through the day. Moreover, exercise will help reach desirable weight, it is healthy for the heart, controls lipids and blood pressure as well.
These 3 simple changes can go long way. As Prediabetes is more of a lifestyle related condition, consistent lifestyle modification can help delay and prevent Type 2 diabetes.