Those who have not heard about prediabetes may be curious. Prediabetes means that blood sugar is high; however, it has not yet reached a rate that can be detected as Type 2 diabetes. If you are aware of a continuous high rate in your blood sugar, you are luckier than others. According to a study published in the Journal of American Medical Association in 2015, 37 percent of Americans are prediabetic, a high number. Another study, conducted by Florida University in 2016 and published in a journal by the American Academy of Family Physicians, shows that just a fourth of prediabetics, 37 percent of Americans, go to a doctor to prevent diabetes.
Diabetic patient talking a glucose level test using an ultra mini glucometer.
Keep in mind that the effects of prescribed medicines are not guaranteed. Doctors prescribe oral anti-diabetics for those diagnosed with prediabetes. However, a study conducted in the U.S. and financed by the Diabetes Prevention Program shows that these medicines are not as effective as making lifestyle changes to cure prediabetes. In other words, if you are diagnosed with prediabetes, don't just count on prescribed medicine. Make changes in your lifestyle.
Whenever I'm asked to give advice on a disease, I always start by saying, "lose weight." Being overweight is not a disease itself, however, it is the prominent cause of many diseases. A study conducted on patients diagnosed with prediabetes shows how important losing weight is for this disease. Another study conducted by John Hopkins University in 2013 shows that if prediabetics lose 10 percent of their weight within six months after the diagnosis, the possibility of being diagnosed with diabetes decreases 85 percent within three years. In other words, if you lose 10 percent of your weight in the first six months after the diagnosis, the possibility of being diabetic decreases by 85 percent within three years. If it's difficult to go on a strict diet suddenly, start by staying away from sugar and fizzy drinks.
You should stand away desserts if diagnosed with prediabetes.
Check your vitamin D
Be curious about the relationship between being prediabetic and vitamin D. Research presented in a meeting of the International Endocrinology Society in 2014 reveals the correlation. It shows that the risk of developing diabetes in persons with vitamin D deficiency is double that of those who took vitamin D supplements for 2.5 years.
Check your thyroid hormone
Scientists working on the relationship between thyroid hormone levels and diabetes detected that there may be an indirect correlation between the two and presented the results at the annual meeting of the Endocrine Society in the U.S. Thyroid hormone is closely related to metabolic rate. If your thyroid is working at normal limits, your metabolic rate will be low, which results in putting on weight fast. If you are overweight, the risk of becoming diabetic will definitely increase.
A rolling stone gathers no moss! This phrase is also valid for the human body. If you move, you are alive. Leading an active life and exercising helps you lose weight, which is the primary risk factor for diabetes. A study conducted and published by Duke University shows that exercise (regular walking, jogging, et cetera) has a direct effect on blood sugar control.
Consume the right oil
Consuming the right oil is very importance for your health. Scientists working on the relationship between diabetes and the type of oil used detected that they are closely related. More than 100 clinical studies conducted by Tufts University in 2016 show that the risk of getting diagnosed with diabetes is less for those who prefer polyunsaturated fats rather than saturated fat and carbs. Starchy foods like white bread and patisserie products increase blood sugar. For this reason, especially those diagnosed with prediabetes, remove carbs from the diet!
Being one of the trending topics in recent years, sleep apnea is closely related to prediabetes studies. According to a study conducted by Chicago University in 2015 and published in the American Journal of Respiratory and Critical Care Medicine, a CPAP devise, a devise that keeps the respiratory tract open during night sleep that is used to treat sleep apnea, regulates the blood sugar level. If you have a sleep apnea problem, immediately go to an expert and start using a CPAP devise if it is recommended to decrease the possibility of becoming diabetic.
Cook your food correctly
A recent study conducted by Mount Sinai University and published in a medicine journal, Dibetiologia, shows that those who cook their food by poaching and boiling for a year, lose weight more easily than those that eat grilled and fried food. They also help in insulin resistance. Scientists think that grilled and fried foods cause glycolysis, which may also result in insulin resistance. If you are diagnosed with prediabetes, eating poached and boiled food will decrease the possibility of becoming diabetic.