Education

Prediabetes

Prediabetes as a disease mostly passes by unnoticed and is shrugged off. Prediabetes is the vital difference between normal blood sugar and diabetes.

What is prediabetes?

Prediabetes happens when your blood sugar is elevated but it is not high enough to be diagnosed with Type 2 diabetes.

Prediabetes is more common than you think, 1 in 3 adults under the age of 65 is affected by prediabetes in the U.S.

It is predicted that 5-10% of the people with prediabetes that is not managed will progress to diabetes each year

Prediabetes is linked to both insulin resistance and problems with the insulin-producing beta cells in the pancreas.

The good news is prediabetes can be reversed with healthy lifestyle changes.

How prediabetes affects your body?

Insulin Resistance

Insulin is a hormone from your pancreas, that helps your cells absorb blood sugar for energy, with insulin resistance the pancreas creates more insulin or less insulin than required making the cells resistant to insulin causing blood sugar levels to rise.

Cardiovascular Health

Prediabetes increases the risk of cardiovascular diseases, the high levels of blood glucose can damage blood vessels, leading to buildup of plaque in the arteries. It also increases the risk of heart attacks and strokes.

Inflammation

With elevated blood glucose levels it can trigger low-grade inflammation throughout the body. It can lead to damaged blood vessels and tissues increasing the risk of heart disease and other complications.

Higher Risk of Type 2 Diabetes

Prediabetes poses a significant risk of developing type 2 diabetes. Prolonged high blood sugar can damage the pancreas ability to produce insulin resulting in a full-blown diagnosis

Hormone Disruption

High glucose levels can disrupt your hormones leading to increased hunger and cravings for sugary high-carb food.

Sleep quality

Prediabetes can disrupt your sleep patterns - it can be due to waking up in between a sleep cycle with the urge of frequent urination and inflammation associated with high blood sugar might also contribute to sleep disturbances.

How to manage your prediabetes

Food Order and Timings

Did you know that the order you eat can cause fluctuations in your blood sugar levels because of the hormonal response we have to different types of foods?

Ideally start your meal with non-starchy vegetables, then cruciferous vegetables, fiber-rich food, and a source of protein!

Fiber and protein can slow down the absorption of nutrients like carbs, which can help in regulating blood sugar levels.

Lastly, remember to have dinner at least 2-3 hours before your bed-time!

Movement

With working at the desk we forget to include movement in our schedule! And it is absolutely crucial to managing insulin resistance. Regular physical activity like a brisk walk, yoga session, or an intense workout works in your favor!

Habit Changes

It is necessary to minimize distractions and habits that derail your efforts to manage your health. Focus and being present makes you more likely to make the right choices for your body.

Mental Health Check

As important as your physical health your mental well-being is just as important when it comes to managing prediabetes. Chronic stress and poor mental health can worsen insulin resistance, and it becomes more crucial to choose activities that will help you unwind as it will help you manage prediabetes better.