After obesity, the most common chronic disease afflicting millions of Indians is Prediabetes. Prediabetes is a health condition when your blood sugar is higher than the normal with fasting blood sugars between 100 -125 mg/dL and HbA1c between 5.7% – 6.4% but it is not high enough to be diagnosed as fully established diabetes.
Prediabetes is seen in 1 in 6 Indians, with a prevalence rate of 14%. Additionally, experts estimate that 3 out of 4 people with prediabetes will silently progress to diabetes.
Although it is not possible to cure prediabetes, it can be reversed. Prediabetes to non-diabetes is remission or reversal of prediabetes. Being diagnosed with prediabetes doesn’t mean you will develop diabetes for sure. Prediabetes is reversible if you start the proper treatment at the right time.
Prediabetes is a common precursor of diabetes with mild and silent symptoms. No wonder prediabetes often goes unnoticed by you and your treating doctor till it progresses to full-fledged diabetes.
Reconfirm your blood sugar levels – Get your HbA1c levels, fasting blood sugars, and post-prandial blood sugars checked again to reconfirm the diagnosis of prediabetes. Plan for a follow-up visit with your consulting doctor after getting your repeated blood work done. Thereafter, immediately start with the treatment advised by your doctor for managing prediabetes.
Reduce carbs & fat, go for lean protein & fibre – By cutting down on your carb and fat intake, you achieve multiple health goals, such as lowering your blood sugar levels and maintaining blood pressure. It also helps you in reducing weight.Research has shown a reduction in 5-7% of the body weight improves your lipid profile. In other words, it helps in lowering cholesterol, triglycerides, LDLs (low-density lipoproteins) and raises healthy fats – HDLs (high-density lipoproteins). Improved lipid profile greatly increases your chances of reversing prediabetes.That is why, Diabetes Educators and Nutritionists recommend avoiding unhealthy deep-fried foods, sugary beverages, desserts, processed food and fatty food items. Instead, you should include proteins such as eggs, fish, chicken etc., in your diet plan.Include fibre-rich foods in your diet such as vegetables, fruits, dried fruits and whole grains. Dietary fibre helps in improving insulin resistance and maintains blood sugar levels.
Exercise regularly and quit sedentary habits – Aim for at least 30 minutes for physical activity for 5 days per week. You can go walking, jogging, do HIIT (High-Intensity Interval Training), aerobics, dance or whatever works best for you.Exercise helps you burn more calories and keeps your blood sugar in the target range for a longer time. Additionally, it helps in weight loss that will also help in managing prediabetes.
Don’t skip your medication – To stop the progression to diabetes, your doctor may prescribe medications like metformin tablets to keep your blood sugars in control. Make sure you take your prescribed drug on time as directed by your doctor.Additionally, your doctor may prescribe medicines to manage your high blood pressure and cholesterol.
Routine monitoring of blood sugar level – International guidelines and top doctors recommend that people with prediabetes should get their blood glucose levels checked annually. This helps in the early detection of a rise in blood sugar levels so that you can take the right steps to prevent progression from prediabetes to diabetes.
Quit smoking and alcohol – Both alcohol and nicotine cause a spike in your blood sugar levels if you have prediabetes. You should limit your alcohol consumption to 2 small drinks per day if you are a male and 1 small drink if you are female. Also, avoid sugary juices and unhealthy snacks that go along with drinks in a social gathering and even at home.
Opt for a diabetes prevention program under experts supervision – Managing and reversing prediabetes requires a multidisciplinary approach where nutrition, physical and mental therapy form the 3 main pillars of treatment. To help you with this, we have designed a safe and scientific program called Diabefly Pro – a Diabetes Prevention Program for Prediabetes.Diabefly Pro uses personalised technology that is led by 3 expert coaches – a Nutritionists & Diabetes Educator, a Physiotherapist and a Psychologist who will provide 360-degree care to help you find a permanent solution or cure for prediabetes.
Diabefly Pro – A new-age technology for reversing prediabetes
A lot of people have this question in their mind – can prediabetes be reversed naturally? Let’s cut the long story short here.
Medical science is continuously evolving, and scientists are striving hard to develop new-age tools to improve health outcomes and patients’ comfort. Notably, when it comes to managing patients with diabetes […]
First time in India: Precision nutrition, fitness, stress & sleep management to beat diabetes
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Fitterfly is a health-tech company working in the field of Digital Therapeutics (DTx). We use smart, personalised technology and science to help people with diabetes and obesity achieve their health goals with outcomes that truly matter.