PREDIABETES: WITH 136 MILLION AT HIGH RISK OF DIABETES, WHAT CAN YOU DO TO REVERSE OR MINIMISE YOUR RISK OF DIABETES

 

INTRODUCTION:

A startling 136 million people globally have prediabetes, which acts as a precursor to actual diabetes. The good news is that by taking preventative steps, this illness can be reversed or significantly reduced. We will examine professional guidance on how to lower the possibility that prediabetes may turn into diabetes and protect your long-term health in this article.

The global burden of diabetes is approximately 422 million with the worldwide number of prediabetes growing substantially. The recently released ICMR study estimates that in India alone, 136 million people, which is more than the population of Maharashtra or 15.3% of the entire population of the country, are likely to be pre-diabetic! A prediabetic is said to be at a high risk of developing diabetes.

Adopt a Healthy Lifestyle: Living a healthy lifestyle is one of the best methods to fight prediabetes. Make wise dietary decisions at first, emphasizing healthy grains, lean meats, fruits, and vegetables. Reduce your intake of processed meals, sweet drinks, and high-fat foods. By doing this, you can maintain blood sugar levels and advance general health

Exercise Regularly: Exercise regularly is essential for lowering the chance of developing diabetes. Include physical exercise in your regular routine by running, cycling, swimming, or brisk walking. Try to exercise for at least 30 minutes, most days of the week, at a moderate level. This facilitates efficient glucose utilization by your body and controls blood sugar levels.

 

Prediabetes epidemic experienced in India is due to strong genetic factors combined with urbanization and lifestyle changes that cause insulin resistance. Higher rates of central obesity and increased visceral fat are contributing to insulin resistance, thus causing prediabetes.”

Maintain a Healthy Weight: It's essential to keep your weight in check if you want to stop prediabetes from turning into diabetes. The body's ability to produce and use insulin is further strained by excess body weight. You may reach and maintain a healthy weight and lower your risk of having diabetes by following a balanced diet and getting frequent exercise.

Regularly checking your blood sugar levels can provide you important information about how well you're doing. To decide on the proper monitoring schedule and technique, speak with your healthcare physician. This enables early change detection and, if necessary, prompt response.

Seven Sins of modern lifestyle - sedentary life, stress, poor quality or low hours of sleep, salt (excess), sugar, smoking, spirits, and alcohol. All this has led to a drastic change in our lifestyle. “It's estimated that between 15% to 30% of people with prediabetes will develop diabetes within the next 3-5 years if no lifestyle changes are made. The spike in cases is also due to a combination of factors, including lack of physical activity, mental stress, COVID-19 illness and subsequent hospitalization.”

 

The increase of desk jobs, extensive use of technology, and lack of fitness activities coupled with the consumption of processed foods, sugary beverages, and high-calorie snacks have all contributed to overall weight gain, which is often related to an increased risk of developing pre-diabetes. The resulting obesity with excess body weight, especially around the abdomen, increases the risk of insulin resistance and impaired glucose metabolism, adds Katerine.

It is true that carbohydrate intake plays a significant role in blood sugar regulation, but it is not the sole culprit in the development of pre-diabetes or diabetes. “One must understand that not all carbohydrates are the same. Refined carbohydrates, such as white rice, white bread, and processed foods, have a higher glycaemic index, meaning they can cause a rapid increase in blood sugar levels. It is true that traditional Indian cuisine often includes a variety of carbohydrates, such as rice, roti (bread), and lentils and all of these can have an adverse impact on blood sugar levels.
When you eat more carbs than your body needs, the excess calories get stored as fat. This can cause you to gain weight. Body fat, especially around the belly, is linked to insulin resistance.
Watching your carb intake can help you avoid blood sugar spikes.”

Signs of prediabetes. Consult a Healthcare expert: If you have prediabetes or are worried about your risk of getting diabetes, seek expert guidance. They may provide you individualized counsel, direction, and assistance catered to your unique need. To properly manage your risk, they could suggest further measures including medication, dietary changes, or extra tests.

Prediabetes doesn't usually have any signs or symptoms. “One possible sign of prediabetes is darkened skin on certain parts of the body. Affected areas can include the neck, armpits and groin,”

SOME COMMON SYMPTOMS ARE:

INCREASED THIRST

FREQUENT URINATION

INCREASED HUNGER FATIGUE

BLURRED VISION

NUMBNESS OR TINGLING IN THE FEET OR HANDS

FREQUENT INFECTIONS

SLOW-HEALING SORES

UNINTENDED WEIGHT LOSS

 

Caterina Pesenti, Head of Medical and Scientific Affairs, IMEA at Roche Diabetes Care further adds, “You can have prediabetes for years without developing any symptoms. Technically this means that unless you are not aware that you are pre-diabetic, you will not know till a serious health problem arises. Improving your lifestyle habits and regular monitoring of your sugar levels will ensure that you are able to identify pre-diabetes at an early stage and prevent it from progressing to any serious health complication.”

 

People who have a family history of diabetes are more prone to developing diabetes and must keep a close check on their blood sugar level through regular self-monitoring of blood glucose. This helps pre-diabetic individuals become more aware of their blood glucose levels and understand how their lifestyle choices impact those levels.

People should start screening themselves if they are overweight or have a family history of diabetes, or have PCOS.Just remember, prediabetes is reversible but if you don’t act fast, the repercussions will be heavy.

CONCLUSION:

 Given the overwhelming number of people who are at high risk of developing diabetes, prediabetes should not be treated lightly. You may dramatically lower your chance of developing diabetes by adopting a healthy lifestyle, getting regular exercise, keeping a healthy weight, monitoring your blood sugar levels, and getting expert advice. To ensure a healthier future, keep in mind that taking preventive measures today may make a huge impact. Take action right away to give yourself the ability to manage your health and well-being.