If you have been diagnosed with prediabetes, we understand it might have taken you by surprise, especially if you followed a healthy lifestyle. Sometimes our blood sugar levels go haywire despite all the health measures we take. Apart from hormones, many factors come into play to keep blood sugar in control – our genetic makeup, BMI, gender, age, gut bacteria, and more. The complexities of the human body might not be easy to understand, but with a diagnosis like prediabetes, all hopes are not lost. Prediabetes can be controlled and its progression to type 2 diabetes can be delayed or prevented.
However, you have to take some proactive steps and upgrade your healthy lifestyle to a healthier one to save yourself from the clutches of type 2 diabetes.
We know this question might be bothering you the most after the diagnosis. According to the National Institutes of Health (NIH), prediabetes is reversible. management of prediabetes includes lifestyle modifications such as diet changes and regular exercise. In very rare cases, doctors might also prescribe medication. Typically a phase of prediabetes lasts between one to seven years. That is the window period you have to reverse prediabetes (also known as borderline diabetes).
Lifestyle modifications always seem doable but need a lot of motivation and dedication to make it an everyday habit and prevent the onset of diabetes. In prediabetes, your blood sugar remains higher than normal. Typically, a prediabetes range is between 100 and 125 mg per dL. But with proper lifestyle modifications, you can get levels below 100 mg per dL.
One of the prime risk factors of prediabetes is obesity or being overweight. Excess fat in the body leads to insulin resistance and hence the higher sugar levels in the blood. If you lose weight and shed the fat, especially around your abdomen, it improves insulin sensitivity and leads to better absorption of glucose by the body’s cells. The best way to achieve this is to opt for an exercise plan that focuses on cardiovascular exercise and strength training along with the right diet choices to complement your efforts. This will help you to lose weight and gain muscle strength whilst improving insulin sensitivity.
Eating healthy all the time is not easy. We understand you will want to go back to your comfort foods once in a while, but try to eat healthy most of the time and don’t replace your main meals with junk and processed foods. Treat them as treats and have a balanced diet during your meals. Include more fruits and vegetables in your diet, along with fibre and monounsaturated fats. Avoid simple carbohydrates and include more complex carbohydrates in your diet. Replace your white rice, white bread, white flour with brown rice, millets, quinoa, whole grains. It is essential to choose foods that don’t increase your blood sugar levels postprandial. Sometimes even some healthy foods can raise your blood sugar levels. A trained nutritionist can help you draft the right plan for you.
Also, remember that management of prediabetes goes beyond keeping track of your carbohydrate, proteins, and fats. It would be best if you also focused on including micronutrients like iron, zinc, magnesium, omega-3 fatty acids, calcium, and vitamin C. A deficiency of these essential nutrients hinders different functions such as insulin production, glucose absorption, sleep-wake cycle, and heart health too.
Smoking increases the risk of developing diabetes by manifolds. So, if you are a smoker and have prediabetes, quit ASAP. For the same reasons, avoid alcohol too.
Studies suggest disruptive sleep can affect blood sugar levels and lead to conditions like heart diseases, obesity and type 2 diabetes. So make it a point to sleep early and avoid distractions like your smartphone or binging on Netflix at night. To inculcate good sleep habits, try to go to bed an hour earlier than your usual bedtime.
Did you know depression increases the risk for diabetes and vice versa? Stress and anxiety can do a lot of damage to your health and make your blood sugars go haywire. So take good care of your mental health. There is a lot of evidence to suggest that moods, feelings, and thoughts can affect cell functions and make them resistant to insulin, raising blood sugar levels. So, try to tame your mind as you try to control your blood sugar levels.
To reverse prediabetes, a personalized and scientific approach is necessary. Our Diabefly Pro – a digital therapeutic program for diabetes and prediabetes management, is designed to help you reverse this diagnosis. At Diabefly Pro, a team of specialists, including – a nutritionist, a certified physiotherapist, and a clinical psychologist, help you to achieve individual health goals with tailor-made diet and exercise plans according to your needs. The program promises regular counseling to help you align your goals and to sustain them lifelong. In addition, our trained physiotherapists will help you get started with exercises that minimalize the chances of injury and maximize muscle strength and agility.
With our Diabelfy Pro program, our coaches would take into account every minute detail through the Fitterfly Wellness App and a CGMS device to come up with a nutrition plan that suits you to help reverse prediabetes.
Every year 15-20% of people with prediabetes progress to diabetes. A healthy lifestyle can help delay the onset of diabetes and help you live a diabetes-complication-free life for longer – one that is free from medication as well.
To know more about Diabefly Pro and how it can help you smartly take control of your prediabetes, visit our website www.fitterfly.com/prediabetes or speak to one of our counselors on +022 4897 1077 (Ext 1).
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 […]Read more