How to Prevent Prediabetes

"There are almost as many people in the United States with pre-diabetes (about 16 million) as there are diabetics. Although many of these people are reassured by their doctors or told that they just have "a touch of diabetes", research increasingly indicates that impaired glucose tolerance, even if diabetes never fully manifests, is accompanied by serious health risks and it should be treated carefully. Many people with impaired glucose tolerance fulfill other criteria of what is known as the metabolic syndrome." ~ Michael T. Murray and Michael R. Lyon

After reading the aforementioned quote, you can well imagine that not only diabetes, but even prediabetes is a main cause of concern in the United States of America. This quote was written years ago, however, sources reveal that almost 54 million people suffer from prediabetes in the United States of America as of now! It is believed that if proper measures are not taken to control the condition of prediabetes, then it takes the form of type 2 diabetes within a span of 10 years or less. However, the good part is that by taking necessary precautions and making changes in our lifestyle, we can minimize the risk of developing prediabetes by more than 50%. Before we discuss as to what can be done to prevent prediabetes, it is important for you to understand the risk factors that are involved in developing this condition. You would be at a higher risk of developing prediabetes if you have a family history of the same, if you are overweight with a BMI of more than 25, if you have high blood pressure and if you are physically inactive. For women who developed gestational diabetes during pregnancy and for those who belong to an ethnicity of African-American, American-Indians, Hispanic, Pacific Islanders or Asian Americans, have high chances of developing this condition. Even age is considered as an important risk factor as usually people more than 45 years or older are prone to this disease.

Essential Steps on How to Control Prediabetes

I am sure that the reason why you are reading this write-up is because either you are under the risk zone, or you might have experienced the symptoms of prediabetes. As far as the symptoms are concerned, most of the people do not suffer from any symptoms and signs as such. However, some symptoms may include frequent urination, increased thirst, acanthosis nigricans, fatigue, and blurred vision. If you are wondering as to what can be done from your end to prevent prediabetes from turning into diabetes, or how to cure prediabetes, then read on to know what you need to do.

Get Yourself Checked
If you have even the slightest doubt that you currently have or might have prediabetes in the near future, then you must see a doctor immediately. You must inform your doctor about the symptoms that you are experiencing, if any, or the reason that makes you think that you may have developed the condition of prediabetes. Your doctor will conduct various tests to determine your blood sugar levels like the hemoglobin A1C test, fasting blood sugar test and oral glucose tolerance test. If the results of your A1C test come between 5.7 to 6.4%, this confirms that you have prediabetes. As far as fasting blood sugar levels are concerned, 100-125 mg/dL is considered to be within pre-diabetic range. Simultaneously, if the oral glucose tolerance test indicates a result between 140-199 mg/dL, then the result indicates the condition to be prediabetes. Therefore, your first step should be to confirm your condition.

Maintain a 'Healthy' Weight
This is by far the most important step if you need to reverse prediabetes! We all are aware of the health issues that may arise as a result of being obese or overweight. You should be worried if you have a BMI of 25 or more. Another point of worry is if you have excess accumulation of fat around your waist. Experts believe that an apple shaped body (accumulation of fat around the waist) is more prone to development of chronic ailments like heart problems, diabetes, blood pressure and so on. Therefore, your first and foremost step towards prediabetes is to get in shape and maintain a healthy weight!

Follow a Healthy Diet
If you have to maintain a healthy weight and shed those extra kilos from your body, then it is mandatory to follow a healthy prediabetes diet. Stay away from foods rich in cholesterol, fat, sodium and simple carbohydrates. Speaking of simple carbohydrates, even sugar is a form of simple carbohydrates. One must therefore focus on consuming complex carbohydrates as they are more difficult to convert into glucose. Cut down completely on your junk food and drinks and go for eating fresh fruits and vegetables instead. Fruits like apples, oranges, grape fruits, all sorts of berries are good. On the other hand avoid fruits that are rich in sugar levels like grapes, bananas and mangoes. A great source of complex carbohydrates is eating foods that include whole grains. Cutting down on saturated and trans fats is also a must. Don't go for red meat and opt for lean meat products instead. Avoiding foods that contain too much of salt, including processed foods will also cut down on salt intake. Drinking lots of water and eating healthy foods can minimize your risk of diabetes to a great extent!

Live an 'Active' Life
According to the Diabetes Prevention Program Study, alteration in the diet, regular exercises and successful reduction in the body weight by 5-10% can actually prevent the chances of diabetes by 58%. By maintaining an active lifestyle I mean, take stairs instead of the lift, brisk walk every morning for about 30-45 minutes and be as active as possible during the day. The reason why I am emphasizing on morning walks is because you would also get a chance of soaking some sun and give your body a chance to produce some vitamin D which contributes in controlling diabetes apart from other chronic ailments.

Medication is Also an Option
If you are at a high risk of developing diabetes, then your doctor may also advice certain medications in the form of oral drugs. However, it is based on your individual case only that the doctor may or may not advice you taking some drugs. Generally, if your condition is making you severely prone to additional diseases like fatty liver disease or cardiovascular problems, then there are chances that you might be put under medication.

The key to maintain a healthy life is to understand what is good for you and what is not! Like typical humans, we eat what pleases the tongue and not what pleases the body! Our lifestyle today, has made us physically inactive, thereby increasing obesity and related health conditions all across the globe. It is time to think, what is better, to live a short and lazy life while dealing with chronic ailments, or to live a long, active and healthy life. To conclude I would like to quote Terri Guillemets, "When it comes to eating right and exercising, there is no "I'll start tomorrow." Tomorrow is disease."