Prediabetic

How to prevent a preventable disease?

                                              "Prevention is better than cure."

Pre diabetic is a condition in which blood glucose levels are higher than normal, but not high enough to be considered diabetes. People with prediabetes are more prone to develop diabetes. While diabetes is known to cause serious health conditions such as heart attack, stroke and kidney problems. It increase the risk of blood clot and damage the coronary arteries. This lead to cardiovascular disease and stroke.

A few simple lifestyle changes will ensure you never get Type 2 Diabetes. Mr or Mrs. X goes to doctor with pre diabetes. He/she gave a history that to make their career they pull all nighters, ate convenience foods, worked beyond their capacity and hardly exercised.. Five years passed, and their business successfully rose. Unfortunately, it was at the cost of their health. Concerned their doctor gave them three months to correct their LIFESTYLE or else go on medications.

They focused on exercise regime, timely meals, more wholesome food, breathing and a work-life balance. Fast forward three months and they have reversed their pre diabetes. The prevalence of prediabetic in India are 14%

Introduction

What Is Prediabetes? 

Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. Approximately 96 million American adults—more than 1 in 3—have prediabetes. Of those with prediabetes, more than 80% don't know they have it.

Pre diabetes is an early warning signal by the body to make neccessary lifestyle changes before it becomes Type 2 diabetes. It means that sugar levels have started to increase, but aren't high enough to be categorized as diabetes. It is detected by checking your fasting and postprandial sugar readings.

                     "Pre diabetes is reversable if you choose to  make the right lifestyle changes".

Diagnosis

The diagnosis of prediabetes is made:

• If fasting blood sugar levels are between 100-126 mg percent
• HbA1c between 5.7 to 6.4g percent
• Glucose levels between  140-199 mg percent in a glucose challenge test.

Who is at risk?

"The human body was designed to move. It starts ageing very rapidly when we don't put it to use."

• Obese individuals or those who carry a lot of belly fat
• Individuals with insulin resistance
• Yong girls and woman with PCOD
• Family history of diabetes
• Deranged lipid profile (Lipid abnormality)
• Fasting blood glucose of 110 and 120 mg/dl
• HbA1c of 6.1%  These investigations suggested prediabetes.

Symptoms to look for

• Darkening of the skin
• Skin tags
• Belly fat
• Decrease HDL levels and increased triglycerides
• Disrupted liver enzymes

Necessary blood test to diagnose prediabetes

• Complete Blood Count (CBC)
• Fasting Blood Sugar (FBS)
• Post Prandial Blood Sugar (PPBS)
• Lipid Profile
• Liver Function Test (LFT)
• Vitamin D3 and B12
• HbAIC

Is prediabetic Reversable?

YES, because Type 2 diabetes is a lifestyle disease. When a wrong lifestyle can cause diabetes. A corrective lifestyle can reverse it, especially if it's prediabetes.

In almost all cases medicines can be avoided, provided you are willing to make lifestyle changes.

Lifestyle changes to make

If you are prediabetic you can make multiple lifestyle shifts to protect your heart.

• A 10 minutes walk after your meals. A gentle stroll is a great way to promote insulin sensitivity and gain better control over sugar spikes post meal.
• Exercise is a great way  to reduce the risk of  heart disease. If your weight is normal, walk for at least 30 minutes a day, five to six days a week. If you are over weight walk at least one hour a day  for six days a week. Data shows that  you need to walk more than 30 minutes a day to start loosing weight.
• Keep your blood pressure around120/80 mm/hg
• Keep your LDH Cholesterol below 100 mg percent
• Prediabetic often comes without warning signs. But its important to know early if your blood sugar levels are going up  so that you can take  steps to  avoid  moving into the diabetic phase and protect your heart and blood vessels.
• Eat more fruits and vegetables and whole grains.
• Your diet must include carbohydrates with a low glycemic index. For example : eating an orange  is better than drinking its juice.. Combining carbohydrates with protein and fat during he meal also prevents sudden surge in blood glucose levels.
• Apple cider vinegar pre meals Apple cider vinegar has the unique ability to stimulate your muscles to take up glucose from the blood stream. Mix a tablespoon of it in a glass of water half an hour before before your lunch and dinner.
• Follow the right flow of eating The following sequence is scientifically known to work well and help you gain  control over blood glucose rise
• Start with raw salad
• Then cooked vegetables or vegetable soup
• Next protein and fats
• Finally the carbohydrates
• 4 . Eat an early dinner All of us operate according to the circadian rhythm and our metabolism slows as the sun sets. Eating with or close to sunset is one of the best strategies to balance sugar levels, metabolism, weight, and digestive health.
• Stop smoking.

DIABETES IF LEFT UNMANAGED AND UNCONTROLED, IS MESSY AND CAN PREDISPOSE YOU TO AN ARRAY OF COMPLEXITIES.

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