Pre diabetes ???what is this and how it occurs. Buddies lets have a glance .
Pre-diabetes occurs when blood sugar levels are higher than usual but not high enough to be diagnosed as type 2 diabetes. It is frequently a warning indicator that diabetes will develop if lifestyle modifications are not implemented.
Causes:
Obesity can be caused by sedentary lifestyle, genetics, and a poor diet high in processed foods and carbohydrates.
Manegement:
To maintain health, we need to incorporate health assistance into our day-to-day routine.To empower your health try following tips.
1. Lifestyle Changes: Aim for a nutritious diet high in fruits, vegetables, whole grains, and lean proteins. Regular exercise increases insulin sensitivity.
2. Weight Management:Achieving and maintaining a healthy weight will dramatically lower your chances of acquiring type 2 diabetes.
3. drugs: In some circumstances, doctors may recommend drugs such as metformin to assist lower blood sugar levels and lessen the chance of developing diabetes .
4. Regular testing: Regular blood sugar testing helps track improvement and identify any changes that may necessitate modifications in therapy or lifestyle.
Is pre diabetes reversible?
Pre-diabetes is sometimes reversible with lifestyle adjustments, but it takes dedication and perseverance to maintain healthy behaviors over time. Regular check-ups with healthcare experts are necessary to assess progress and change treatment as required.
A balanced and healthy diet is essential for managing pre-diabetes.
1. Focus on whole foods:Include whole grains, fruits, vegetables, lean proteins (e.g., poultry, fish, tofu, legumes), and healthy fats.
2. Control portion sizes: Avoid overeating, which can lead to weight gain and high blood sugar levels.
3. Reduce refined carbohydrates and sugars: Limit your intake of sugary beverages, sweets, white bread, white rice, and other refined carbohydrates, as these might induce blood sugar rises.
4. Select complex carbs. Choose complex carbs, such as whole grains (brown rice, quinoa, whole wheat bread), which include fiber and have a slower effect on blood Sugar level.
5.Add fiber-rich foods:Fiber helps to manage blood sugar levels and increases fullness. Incorporate plenty of fruits, veggies, legumes, and whole grains into your meals.
6. Reduce saturated and trans fats. Reduce your intake of saturated fats from fatty meats, full-fat dairy products, and fried foods. Avoid trans fats contained in processed and fried foods, as they can raise the risk of heart disease.
7. Use healthier cooking methods:Instead of frying, try baking, grilling, steaming, and sautéing with less oil.
8. Stay hydrated: Drink plenty of water throughout the day and minimize your intake of sugary drinks and alcohol.
9. Spread out meals: Eat balanced meals throughout the day to avoid blood sugar spikes and troughs.
10.control carbohydrates intake .
According to studies, decreasing even a small amount of weight (about 5-7% of body weight) and increasing physical activity can considerably reduce the chance of progressing from pre-diabetes to type 2 diabetes. However, it is critical to maintain these lifestyle modifications over time in order to reap the benefits and avoid the recurrence of pre-diabetes or diabetes.
Regular blood sugar testing and check-ups with healthcare experts are vital for tracking improvement and making any required changes to treatment or lifestyle. It is always better to Consult a healthcare practitioner for specific advice and help for managing pre-Diabetes.
Dr Rahebana Masood