Bumisuka.com – 7 Ways to Prevent Prediabetes from Turning to Diabetes. Prediabetes is a condition when blood sugar levels are high enough, but not high enough to be diagnosed as type 2 diabetes. It’s not clear what exactly causes prediabetes, but it’s linked to insulin resistance, which is when cells stop responding to the hormone insulin.
Prediabetes doesn’t always cause symptoms. However, some people experience darkening of the skin around the armpits, neck and elbows.
Prediabetes is diagnosed through a simple blood test. However, being diagnosed with prediabetes does not mean that a person will definitely have type 2 diabetes. Some people have managed to treat prediabetes by changing their diet and lifestyle. This time, we will explore what can be done to prevent prediabetes from developing into diabetes.
1. Take a blood test
Everyone with prediabetes has a higher risk of developing diabetes than the average person. Page Health recommends visiting a health facility to get a simple blood test to screen for diabetes and talk about the risks.
Next, find out what steps you should take now to avoid or delay the development of type 2 diabetes and related medical conditions.
2. Apply a healthy diet
One of the risk factors for prediabetes is consuming a lot of foods that are high in fat, calories and sugar, with little or no nutritional value. The Healthline page explains, consuming healthier food choices can help restore blood sugar levels to normal. This can reverse prediabetes and help prevent type 2 diabetes.
Some low-fat, low-calorie foods that are good for reversing prediabetes include:
- Fruits with complex carbohydrates.
- Lean meat.
- Whole grains.
- Healthy fats, such as avocado and fish.
3. Lose extra pounds
For people who are overweight, losing weight can be very helpful. As explained on the WebMD page, losing as much as 5 to 10 percent of body weight is often enough to bring blood sugar levels back into the normal range and prevent diabetes.
To achieve the goal, limit food portions and reduce foods that are high in saturated fat, sugar and carbohydrates. Also, increase your intake of fruits, vegetables, lean protein, and whole grains.
4. Watch what you drink
Watching what you drink is just as important as watching what you eat. Drinking sugar-sweetened beverages, such as soda, has been linked to higher insulin resistance and a higher risk of developing prediabetes.
The Verywell Health page suggests reducing the sugar content in drinks or even swapping sugary drinks for water. This is because water can help you feel full, which helps with weight management.
5. Reducing stress levels
Chronic stress suppresses the immune system and increases the risk of developing type 2 diabetes by changing the need for insulin, citing the Health page. In some people, chronic stress can also trigger hormonal events that increase appetite.
It is impossible to completely eliminate the source of stress. However, activities such as yoga, meditation, reading, writing, counseling, or exercise can help reduce excessive stress and prevent illness.
6. Treat sleep apnea
Sleep apnea has been associated with insulin resistance. In this condition, breathing stops repeatedly throughout the night due to relaxation of the throat muscles.
Signs of sleep apnea include:
- Loud snoring.
- Gasping during sleep.
- Choking in sleep.
- Wake up with a headache.
- Daytime sleepiness
Treatment usually involves using a device to keep the throat open during sleep. You can also use a continuous positive airway pressure (CPAP) machine to keep your upper airways open throughout the night.
7. Quit smoking
The Centers for Disease Control and Prevention (CDC) estimate that people who smoke have a 30 to 40 percent higher chance of developing type 2 diabetes than nonsmokers. This is because smoking can cause inflammation, which interferes with the effectiveness of insulin in the body. Cigarette smoke also damages cells, called oxidative damage, which is associated with a higher risk of developing diabetes.
Quitting smoking can help improve your health and reduce your risk of related conditions, such as heart disease. Getting expert guidance and joining the community will make it easier to reach your goal of quitting smoking.
Those are some ways to prevent prediabetes from turning into diabetes. Being diagnosed with prediabetes doesn’t mean you will develop type 2 diabetes. However, you must take quick action to reverse the condition, for example by following the strategies above.