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5 practical tips for diabetes prevention

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Introduction:

Nearly 9 crore Indians live with prediabetes, yet 90% of them are unaware that they have this silent condition. Moreover, more than half of the people diagnosed with prediabetes aren’t taking any steps towards diabetes prevention. When people talk about diabetes prevention, they mainly refer to type 2 diabetes prevention that can be brought about by a few lifestyle modifications. Medical research has also proved that people with a healthy lifestyle have a 75% lower risk for developing type 2 diabetes.

How to control prediabetes

To answer the above question, let us first understand what is prediabetes and how it is different from diabetes.

If you are diagnosed with prediabetes, your blood sugars do not reach the threshold to confirm the diagnosis of fully-established diabetes. The prediabetes HbA1C values lie in the range from 5.7% to 6.4% and fasting blood sugars between 100-125 mg/dL.

Prediabetes or borderline diabetes is a silent precursor of diabetes. And if you don’t take it seriously, prediabetes can get deep-rooted inside your body as deadly type 2 diabetes. To know more about symptoms, risk factors, cause and management of prediabetes, click here.

Diabetes prevention is crucial if you are at high risk of developing type 2 diabetes because of positive family history, excess weight, and other health conditions like high blood pressure, high cholesterol, heart problems, PCOS (Polycystic Ovarian Syndrome), etc.

Although certain factors, such as your age, gender etc., cannot change, there are many steps you can take towards diabetes prevention. For example, losing weight if you are overweight, making healthier eating choices, reducing your stress levels and working out can help diabetes prevention.

By making a few changes in your lifestyle, you can prevent future complications of diabetes, such as damage to the nerves, kidneys, and heart. And for diabetes prevention, it would be best if you get diabetes-specific lifestyle guidance from knowledgeable Diabetes Educators and many other specialists.

Here are the 5 best ways for diabetes prevention:

  1. Reverse diabetes with a healthy diet

    The majority of the people diagnosed with prediabetes have excess fat around their midsection (belly fat) and abdominal organs like the liver. This fat is called visceral fat that significantly increases your insulin resistance and your risk for diabetes.By opting for a low-carb, low calorie diet, switching to healthy fats, cutting down on sugar, processed food items, and doing regular workout, you can lose weight that will help in diabetes prevention.Regular exercising not only helps you to lose weight but also improves your insulin sensitivity. For diabetes prevention, you should aim for at least 30 minutes of moderate exercise for 5 days a week, totalling at least 150 minutes a week. You can try brisk walking, swimming, biking, running, jogging, dancing and more.

    Do you know? For every 1kg weight loss you can reduce your diabetes risk by 16%, up to a maximum of 96%!!!

    – Diabetes Care. 2006

  2. Quit your sedentary lifestyle and get moving

    For diabetes prevention, it is essential to get physically active. Research has also shown that people with a sedentary lifestyle have a 91% risk of developing diabetes. A few simple things that you can do to keep yourself active throughout the day is –

    • Stand up from your desk and walk around.
    • Stand or walk around while talking on the phone.
    • If you are watching television, get up and move in every ad break.
    • Stand instead of sitting when you are at work.
    • Set time limits on your sedentary activities like your screen time on phone, laptop, TV etc.

  3. Eliminate refined carbs, sugars and processed foods from your diet

    Consuming foods that are high in refined carbs and sugars causes an instantaneous spike in your blood sugars. To compensate, your body releases insulin to bring the blood sugars back within the normal range.If you continue consuming these high sugary foods, over time, your body has high blood sugars and blood insulin levels. Eventually, it will progress to diabetes.Therefore, for diabetes prevention, you must cut down on foods with a high glycemic index (foods with high GI cause sudden spike in blood sugars). Instead, it would be best if you opted for plant-based foods rich in dietary fibre such as fruits, non-starchy vegetables, legumes, whole grains etc.

  4. Swap to healthy fats

    Since fatty foods are high in calories, you should consume them in moderation. Saturated fats are the ‘bad fats’ that should form a negligible part of your diet. Examples of saturated fats are butter, ice cream, red meat, whole milk and its products.It would be best to swap saturated fats with healthier good fats – unsaturated fats that will help you in diabetes prevention. Sources of healthy/unsaturated fats are fatty fish, nuts and seeds, olive oil, sunflower oil, and canola oils.Switching to healthier fats lowers your cholesterol levels and promotes good heart health. Thereby getting you a step closer to diabetes prevention.

  5. Opt for personalized prediabetes coaching

    Scientific research has proved personalized health coaching reverses the progression to diabetes in 49% of people with prediabetes. And for diabetes prevention, it would be best if you get diabetes-specific lifestyle guidance under an exclusive Diabetes Prevention Program for prediabetes like Diabefly Pro. Diabefly Pro is designed and formulated by India’s top Endocrinologists, Diabetologists, Nutritionists, Diabetes Educators and many other specialists that offer personalized coaching that can help you make healthy, long-lasting habits.After closely monitoring your daily lifestyle, our Diabefly Coaches design nutrition and exercise plans customized according to your needs and wants. In addition, it is curated according to your health conditions like high blood pressure, thyroid problems, heart problems, food allergies, arthritis or any other health condition. By working with a trained Diabefly coach, you set realistic, lasting health goals. Diabefly Coach helps you stay motivated, helps you in lowering your stress levels, resolve your doubts and much more.

Summary

  • When people talk about diabetes prevention, they mainly refer to type 2 diabetes prevention that can be brought about by a few lifestyle modifications. Medical research has also proved that people with a healthy lifestyle have a 75% lower risk for developing type 2 diabetes.
  • Diabetes prevention is crucial if you are at high risk of developing type 2 diabetes because of positive family history, excess weight, and other health conditions like high blood pressure, high cholesterol, heart problems, PCOS (Polycystic Ovarian Syndrome), etc.
  • Although certain factors, such as your age, gender etc., cannot change, there are many steps you can take towards diabetes prevention. For example, losing weight if you are overweight, making healthier eating choices, reducing your stress levels and working out can help diabetes prevention.

Prediabetes is a red-flag warning for type 2 diabetes. Would you please not wait for it to progress to full-blown diabetes? Instead, let’s work together to flatten the curve of diabetes by managing prediabetes safely and scientifically with Diabefly Pro — A Digital Diabetes Prevention Program for people with prediabetes.

Discover how to control prediabetes by eating healthy, managing stress, adding more physical activity into your day and much more with Diabefly Pro. For more information, call us at 022 48971077 (Ext. no.1) or visit our website at https://www.fitterfly.com/prediabetes to know more.