What is Prediabetes?
Prediabetes occurs when your body starts struggling to manage blood sugar levels. The hormone insulin, which helps regulate glucose, doesn’t work efficiently, causing blood sugar levels to rise. Common indicators include:
- Blood sugar levels during fasting: 100–125 mg/dL.
- A1C levels: Between 5.7% and 6.4%.
- Glucose tolerance test: Blood sugar levels of 140–199 mg/dL two hours after consuming a sugary drink.
While prediabetes often doesn’t show noticeable symptoms, some people might experience:
- Increased thirst.
- Frequent urination.
- Unexplained fatigue.
- Darkened skin patches, particularly on the neck, armpits, or groin.
Who is at Risk?
Prediabetes can affect anyone, but certain factors increase the likelihood, such as:
- Family history: A close relative with Type 2 diabetes is part of the family history.
- Weight: Being overweight or obese.
- Age: Risk increases after 45 years.
- Sedentary lifestyle: Lack of physical activity.
- Diet: Consuming sugary, processed foods and beverages.
- Polycystic ovary syndrome (PCOS): Women who have polycystic ovary syndrome (PCOS) may be more susceptible to insulin resistance.
How to Prevent Prediabetes?
The key to preventing prediabetes lies in adopting a healthy lifestyle. Here are some practical steps:
1. Adopt a Balanced Diet
Focus on whole foods rich in nutrients:
- Fruits and vegetables: Opt for a colorful variety to get essential vitamins and minerals.
- Whole grains: Brown rice, quinoa, and oats help maintain steady blood sugar levels.
- Lean proteins: Tofu, fish, poultry, and legumes are examples of lean proteins.
- Healthy fats: Add olive oil, nuts, and seeds for healthy fats.
Steer clear of processed foods, refined carbohydrates, and excessive sugar as these can raise blood sugar levels.
2. Exercise Regularly
Physical activity improves insulin sensitivity and helps your body use glucose effectively. Aim for:
- At least 150 minutes of moderate aerobic exercise (e.g., walking, cycling) per week.
- At least two times every week, have interaction in strength training activities.
3. Maintain a Healthy Weight
Losing just 5-7% of your body weight can significantly reduce the risk of diabetes. Combine regular exercise with mindful eating to manage your weight effectively.
4. Quit Smoking and Limit Alcohol
Smoking can worsen insulin resistance, while excessive alcohol can increase calorie intake and disrupt blood sugar control.
5. Get Regular Check-Ups
Routine blood tests can help track your blood sugar levels and detect any issues early. If you’re at risk, work closely with your healthcare provider to create a prevention plan.
