Recently, we featured a story of a GOQii player Natarajan Vishwanathan who almost was on the sidelines of life two years ago due to being overweight, lack of exercise regime and no proper nutrition. A visit to the doctor and subsequently followed with a full body check-up revealed that despite all tests were normal, he was bordering on diabetes. He did have a family history of diabetes and above all his doctor warned him and asked him to reduce weight and get fit. All he did was a lifestyle change and today his prediabetic condition is under control and he runs 10 km now four days a well and his goal is to run the marathon this year.
Getting tired very easily, Fatigue, Black patches around Neck, elbows, knees, knuckles, arm pit or blurred vision, increased thirst than normal, frequent urination, losing weight in spite of eating moreetc are all signs associated with Diabetes.
Diabetes 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. Prediabetes is reversible with lifestyle changes.
Glucose is required to give energy for various activities. Insulin is the key which allows this glucose to go in the cells. When body is not producing 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
- High blood pressure
- Abnormal lipid profile.
Prediabetes is reversible, Lifestyle changes can have positive changes. And, this has been proved by Vishwanathan. All that his lifestyle coach did was to get him to improve his improved nutrition by focusing on high fibre, high protein and small frequent meals, Millets were introduced in his diet, he cut down on fruits at night and salads were added to his meals. He started exercising simultaneously by going for morning walks and has now started running.These are simple changes that every prediabetic can follow.
Having said that let me share 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 grain, whole pulses, dals, beans, vegetables, oats, whole fruits, nuts. Fiber controls blood glucose spikes and also improves insulin resistance. Protein too helps control sugars.
- Get active: Exercise can lower blood glucose levels and lower the insulin. 150 minutes of moderate activity per week i.e. 30 minutes 5 days a week is recommended. It could be walking, swimming, cycling, jogging. One can split the exercise through the day. Moreover, exercise will help reach desirable weight, healthy for heart, controls lipids and blood pressure.
These 3 simple changes can go long way. As Prediabetes is more a lifestyle related condition, a consistent lifestyle modification can help delay and prevent Type 2 diabetes.