A large number of life-threatening ailments, such as breast cancer, hypertension, etc., remain asymptomatic until they are abruptly discovered. In most of these discoveries, the concerned individual tends to have reached the advanced stage. Pre-diabetes and Diabetes Mellitus (DM) belong to this category of diseases. It is a condition where the sugar level in the bloodstream is high but not high enough to be labelled as diabetes. Unfortunately, almost 80% of pre-diabetics are not even aware of this setback. If left undiagnosed/untreated, it can evolve into a full-fledged DM. The only way out is early detection and getting enrolled in a certified diabetes control program.
The beta cells in the pancreas produce insulin, which optimises blood sugar levels. When this metabolic activity is compromised, the pancreas fails to keep up with the poor uptake, leading to insulin resistance and glucose build-up. The inefficient use of insulin creates a perfect pre-diabetes environment, which can lead to DM in the long run.
When pre-diabetes evolves into diabetes, the cure/reversal strategy becomes overwhelmingly complex. Moreover, if it remains unaddressed, it can lead to vision problems and cardiovascular issues such as stroke/hypertension, etc. The only way to beat diabetes is by catching it early. Look out for warning signs. If you are obese/overweight, in your mid-forties, and you lead a sedentary lifestyle with a family history of diabetes, then you should definitely opt for a diabetes test.
As mentioned above, after a certain age, especially those who are not involved in any physical activity, regular diabetes tests should be initiated. Remember, pre-diabetes can remain undetected till you stumble upon it accidentally or when it has transformed into diabetes. In this medical status, a diabetes reversal plan turns into a long-drawn battle.
A lifestyle change program includes carefully planned physical activities and workouts. It also consists of a stress-relieving curriculum. The idea is to shed flab, especially around the waist, which has a direct impact on blood sugar levels. Innumerable studies have shown that even 5% to 7% weight loss lowers the risk of developing diabetes (type-2) at a later stage by almost 60%. The percentage is higher for older people. The rule of thumb is—150 minutes of exercise, 5 times a week.
Apart from lifestyle changes, diet and nutrition also play a crucial role in pre-diabetes and diabetes care management. Low-carb foods are sugar-busters. Studies have proved time and again that a low-carb diet reduces A1C. Remember, the body’s blood sugar levels quickly digest a carb-rich diet (refined and processed). For pre-diabetes, it simply means having a difficult time bringing it under control after each meal. Apart from frugal carbs, your dietician will include fruits and vegetables, lean protein, and healthy fats in your meals.
It has been scientifically proven that physical activity lowers blood sugar levels while exercise lowers it even further and keeps it under control for longer durations. That is the power of a workout. Working on your muscle groups makes your body more sensitive to insulin, making the cells highly receptive.
If you are overweight or lead a sedentary life, make sure you get yourself tested for diabetes. In case you are actually diagnosed with pre-diabetes, your immediate step would be to get hold of a glucometer. Apart from diet and exercise, a blood sugar machine plays an important role. It lets you know your progress and whether you are achieving your glycaemic goals. A random lab test is a good idea to ascertain your progress and prevent / control type-2 diabetes scenarios.
Although your doctor may begin the treatment by prescribing anti-diabetes medication, especially if you have comorbidities or are overweight, you will be tapered off once you start showing signs of improvement. Remember, it is very much possible to reverse pre-diabetes, provided you show the intent and inclination.
Pre-diabetes reversal programs generally provide references to a number of support groups and resource hubs. Even your doctor or diabetes educator will help you connect with the right people and literature to reverse diabetes. Resources are confidence boosters, allowing you to choose healthy foods and result-oriented workouts.
Success Stories: Real People Who Prevented Diabetes Progression
Check out the internet. You will encounter tens and thousands of individuals, including celebrities, who have managed to reverse pre-diabetes through a diabetes control program. While some have followed a weight-loss path, others have opted for diet and fitness regimes. On the other hand, yoga and stress-reducing programs have been the choice of several film stars.
Read More: How to Reverse Prediabetes – Steps for Preventing Type 2 Diabetes
Prevent Progression to Diabetes – The Essence
The proverb “There is no substitute for hard work” couldn’t be more accurate for people with pre-diabetes. Weight loss and diet is the only way to reverse pre-diabetes without medication. For this, people with pre-diabetes really need to follow some stringent benchmarks.
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Very informative and useful article