According to the National Urban Diabetes Survey, the estimated prevalence of prediabetes in India is 14% and approximately 40 million adults are pre-diabetic as per the International Diabetes Federation report.
Unquestionably, prediabetes is a very common and critical condition that affects 1 out of 3 people in India.
What is Prediabetes?
Prediabetes can be characterised as a condition when your blood sugar levels are more than the normal range but not high enough to come in the diabetes range. It can be diagnosed with a simple blood or glucose tolerance test and if the report shows a fasting blood sugar level of 100 mg/dL to 125 mg/dL and hbA1C levels between 5.7% to 6.4%, it indicates prediabetes.
Prediabetes and Type 2 Diabetes
Though, ‘Prediabetes’ sounds like a precursor or early warning shot, it should be taken seriously as it can increase the risk of type2 diabetes as well as other complications like the risk of heart disease, stroke, kidney disease, tissue damage or life-threatening infections.
Being diagnosed with prediabetes is a wake up call to act because if it is left untreated at this stage, it can lead to Type2 diabetes further down the road.
The good news is – prediabetes can be reversed and prevented from progressing into Type 2 diabetes, let’s understand how:
Measures to Stop Turning of Prediabetes into T2 Diabetes
- Regular screening: Prediabetes is a silent condition. Some people may experience symptoms like Increased thirst, fatigue, blurred vision, tingly sensations in hands and feet, but most of the time there are no obvious symptoms which is why it often goes undetected until other serious health problems arise.
Now the question is, How do you know whether you should be screened for prediabetes or not? You can be considered to be prediabetic if you fall under any of these categories:
- If you are 45 years of age or older
- If you have family history of diabetes
- If you are overweight (BMI ⋝ 25)
- If you have a history of gestational diabetes
- If you are living a sedentary lifestyle
- If you have high blood pressure
- If you have PCOS
Early detection is important and can make the patients aware of their condition so that they can act before things become worse. Otherwise managing type 2 diabetes can be very difficult.
- Losing excess weight: Just as being overweight puts you at the risk of developing diabetes, shedding some pounds can help you improve your blood sugar levels. Science shows that gaining weight especially around your abdominal area can dramatically increase insulin resistance. Thus, if you have a larger waist circumference, losing 5 to 7% of your total bodyweight can make a notable difference in improving insulin sensitivity and reversing prediabetes.
- Making healthy eating choices: There is no “one size fits all” strategy to treating diabetes. No diabetes diet is the best diet to prevent diabetes for all but there are certain approaches you may include or exclude from your diet to get your blood sugar levels back on track.
Rights Foods to Incorporate in Your Diet:
- Low fats and low calorie foods.
- Fiber-rich foods like whole grains, peas, oatmeal, broccoli and pears etc.
- Non-starchy vegetables like carrots, cucumbers, spinach and other field greens.
- Legumes like lentils and soybeans
- Plenty of water
Foods to Cut-Off from Your Diet
- High sugary drinks and foods like soda and desserts
- Refined carbohydrates like white bread, pasta etc.
- Foods with high Glycemic Index (70>)
- Exercising: Lack of physical activity or sedentary lifestyle can lead your cells to lose the ability to respond to the insulin properly. In light of this, indulging in physical activities can help your body to reduce insulin resistance. You don’t necessarily need to hit the gym or do intense workouts but doing any physical activity of your choice like swimming, dancing, walking, running or playing your favourite sport is enough. The idea is to stay active.
- Avoiding stress: When you are stressed your body releases more cortisol which influences the release of glucagon and eventually leads to more glucose in the bloodstream. Therefore, to manage stress take at least 8 hours of sleep, practice meditation, yoga and breathing exercises.
Healthcare Providers That Can Help You in Reversing Prediabetes
- Ginihealth: Ginihealth is a new age health provider who has taken the task to help patients reverse and manage conditions like prediabetes, Type1 diabetes, Type 2 Diabetes, Gestational diabetes and other lifestyle disorders including thyroid, pcos, hypertension and high cholesterol. Their diabetes specialist team of doctors and fitness experts work closely with the patient to build a comprehensive & sustainable treatment plan consisting of health tests, balanced diet, aerobic exercises and allopathic treatment. For diabetics in Chandigarh, Panchkula, Mohali, Punjab, Haryana, Himachal, Delhi and most of north India, this is the best avenue.
- Bhatia Heart & Diabetes Centre:This clinic specialises in providing diabetes care as well as treating heart ailments. They have earned a reputation for providing good health care services at affordable costs and are one of the preferred healthcare providers in Chandigarh.
Most people with type 2 diabetes had prediabetes earlier. Therefore, if it can be diagnosed and treated at an early stage, it can prevent more serious health problems and the patient can recover well in time.