Diabetes has always been a growing concern worldwide. Nearly 77 million people suffer from it in India[1]. There are many people who might not be diabetic but could have a condition called prediabetes and have no clue about it. In India, 14 percent[2] of individuals fall under this category. Wondering what it is? Let us try to decode prediabetes.
What exactly is prediabetes?
Prediabetes means your blood glucose levels are higher than normal but not high enough to be diagnosed as diabetes[3]. The normal blood glucose levels are between 70 mg/dL to 99 mg/dL; however, in individuals with prediabetes, the blood glucose levels are elevated between 100 mg/dL to 125 mg/dL [4] or Hba1C levels between 5.7 to 6.4%. Around 70% of people with prediabetes eventually develop diabetes[5].
Read more about these 5 signs if you are prediabetic.
Difference between diabetes and prediabetes
Diabetes is a disease that occurs when your blood sugar is too high. This happens when your body doesn’t make enough or any insulin (a hormone that helps glucose from food get into your cells). Glucose then stays in your blood and doesn’t reach your cells leading to elevated blood glucose levels.
Apart from the differences in blood sugar levels, the major differentiating factor between diabetes and prediabetes is that prediabetes can be reversed with the right awareness and lifestyle interventions.
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Early signs to look out for
Generally, individuals with prediabetes may not show any symptoms that can make the condition difficult to diagnose. Pay attention to the following subtle signs, get tested, and talk to a doctor, as they can be indications of an impending health alarm[4]:
-Feeling thirsty regularly
-Dryness of the mouth
-Increased hunger
-Frequent urination
-Weight loss
-Fatigue
-Non-healing wounds
-Increased irritability, nervousness, or anxiety
-Tingling, numbness, pain, or burning in your extremities
-Recurrent infections, especially urinary tract infections
-Blurred vision
-Cold hands and feet
-Dry or itchy skin
-Thick, dark, velvety patches near armpits, neck, and elbows.
How to prevent prediabetes from turning into diabetes?
Here are a few things to follow to reverse prediabetes at an early stage
1. Eat green and clean
Follow the diabetes plate method, which consists of filling half of your plate with vegetables (like broccoli, asparagus, okra, etc.), one-quarter with lean proteins (like chicken, fish, lentils, etc.), and the remaining quarter with carbohydrates (like oats, brown rice, wheat grains, etc.)[6].
2. Keep moving
Being active can reduce the risk of prediabetes progression to a greater extent. If you find it difficult to hit the gym or exercise daily, then try to sneak in some movement whenever possible. For example, take a 10-15 min walk after every hour of inactivity.
3. Burn that fat
We all know losing weight is the key to staying healthy and preventing diseases, but it is easier said than done. Set reasonable short-term goals and expectations, such as losing at least half kg per week, and be consistent in it as it can take you a long way.
4. Say YES to NO smoking
People who smoke are 30%-40% more likely to develop type 2 diabetes than those who don’t smoke[7]. Nicotine increases your blood sugar levels, making them highly variable and harder to manage.
5. Remain calm
We all know what stress can do to our minds and bodies. But it can be difficult to keep stress at bay all the time. In case of extreme stress, take a break from whatever you are doing or try deep breaths for a minute. Every person has their own way of dealing with things, figure out what works best for you.
Remember!
Diagnosis of prediabetes can be a boon if you take it in the right way. It is your body’s way of telling you to make certain lifestyle changes. Take care of yourself like you would take care of someone you love.
(The article is written by Dr. Syeda Aafia, Team Lead and reviewed by Dr. Swati Mishra, Medical Editor)
Recommended Reads:
5 Excellent Breakfast Options For People With Diabetes
Juvenile Diabetes: Practical Tips To Help You Manage It Better!
References
1. Pradeepa R, Mohan V. Epidemiology of type 2 diabetes in India. Indian J Ophthalmol. 2021 Nov;69(11):2932-2938.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8725109/
2. Jose J, Thomas N. How should one tackle prediabetes in India? Indian J Med Res. 2018 Dec;148(6):675-676. Available from:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6396555/
3. What Is Diabetes? Insulin Resistance And Diabetes. National Institute Of Diabetes And Digestive And Kidney Disorders. May 2018. Available from:
https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance
4. Alvarez S, Coffey R, Algotar AM. Prediabetes. [Updated 2022 Jul 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459332/
5. Tabák AG, Herder C, Rathmann W, Brunner EJ, Kivimäki M. Prediabetes: a high-risk state for diabetes development. Lancet. 2012 Jun 16;379(9833):2279-90.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3891203/#
6. Ask the Expert. What is the Diabetes Plate Method? American Diabetes Association. Feb 2020. Available from:
https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html
7. What Is Diabetes? Diabetes And Smoking. Centre For Disease Control And Prevention. May 2022. Available from:
https://www.cdc.gov/tobacco/campaign/tips/diseases/diabetes.html