What is meant by pre-diabetes?
So you’re wondering what it means to be “pre-diabetic”? And what are the implications? What does your future look like? Will you have to be giving yourself needles?
Great questions, all of them.
Being told you’re pre-diabetic simply means that if you dont make some lifestyle changes, your body is slowly taking you closer and closer to being a full-blown diabetic… with all of the unpleasantness that entails. Yes, pin prick blood testing included. Love that picture, eh?
“HOW TO AVOID DIABETES”
You can reduce the chances your prediabetes will turn into the real thing if you…
- Stay regularly active
- Eat a smart diet
- Hydrate your body
- Get plenty of rest regularly.
Live a healthy lifestyle like that and the odds are… your doctor will never tell you you’re prediabetic.
The opposite is true, too.
“HOW TO GET DIABETES”
- If you eat a diet full of refined sugar, high levels of salt, white flour and if you choose processed foods over fresh fruits and vegetables most of the time, your odds of becoming prediabetic increase dramatically.
- If you are also sedentary and rarely active, you raise your risk even further.
- After a prediabetic diagnosis, if you don’t make sensible changes in your life, you could be at risk of developing type 2 diabetes.
What Are the Chances That Prediabetes Leads on to Type 2 Diabetes?
You should look at prediabetes as a SIGNAL. Your body is telling you what could be on the horizon if you keep living your life the way you are now.
What is “being prediabetic”?
Having a prediabetic condition means that your blood glucose level is higher than normal, but the good news is… it is still manageable.
It means that you have not become diabetic yet. In full-on diabetes, your glucose level rises even higher than in prediabetes.
About 1 in 3 people in the United States has prediabetes. In other countries where a diet of mostly processed food is joined by an inactive lifestyle with little physical activity, that same ratio can be expected. Prediabetics are not guaranteed to develop diabetes, but research shows that when significant lifestyle changes are not made, 50% of prediabetics develop type 2 diabetes sometime in the following 10 years.
The National Center for Biotechnology Information and the National Institutes of Health in the United States tell us that only about 10% of prediabetics become diabetic each year.
A RED FLAG, NOT A LIFE SENTENCE
This is great news, and it agrees with the findings from the National Health Services in the United Kingdom. This means that prediabetes is a red flag, not an inevitable and unavoidable prognosis of diabetes. However, you must take sensible action to ensure you are in that 90% group that doesn’t develop diabetes.
Good News – Prediabetes Is Reversible
Most doctors will tell you that a weight loss of just 10 to 15 pounds goes a long way towards reversing prediabetes. As mentioned earlier, frequent physical activity and a smart diet can quickly turn around a prediabetic diagnosis. Losing weight is the key. Heart and diabetes specialists around the world will tell you just 150 minutes (2.5 hours) of moderate to intense aerobic activity and physical movement each week delivers multiple health benefits, including weight loss and healthy weight management.Good news. Prediabetes is reversible. The key is... Click To Tweet
Those 2.5 hours of movement could be brisk walking, swimming, energetic dancing, cycling, hiking or performing aerobics. The key is just to get up and get moving whenever you can.
What helps prediabetes?
Add resistance training 2 or 3 times a week, either lifting weights, performing body weight exercises, or working out with resistance bands, and you crank up the calorie and fat burning ability of your body, promoting weight loss. When you incorporate smart nutrition, getting plenty of rest regularly and drinking lots of water each day into a regular plan of physical activity, your chances of reversing prediabetes and avoiding type 2 diabetes are excellent.
So let’s take more in-depth look at this:
Can you reverse diabetes through diet?
It is possible to reverse various poor health conditions by changing what you eat. If you eat too much processed food (such as those that are packaged in a box, can or bag), you can become overweight or even obese. Eating fewer of those foods, or none at all, and instead enjoying healthy and delicious fresh fruits, vegetables, whole grains, nuts and seeds can reverse your overweight or obese condition and return you to health.
This is true about diabetes too.
It has been proven time and again that making simple daily changes to the foods you eat and the liquids you drink can be more powerful than medication for reversing diabetes. This is probably because a poor diet is one of the leading causes of adding extra body weight, and bringing on type 2 diabetes in the first place.
If you eat improperly, you have a greater chance of being overweight or obese than if you enjoy a smart approach to nutrition.
What is consistently regarded as the leading cause of diabetes? Being overweight is the #1 factor cited as responsible for developing diabetes. Simple logic shows that if an unhealthy diet is the biggest reason people develop a weight problem, and a weight problem is the most common cause of diabetes, then making a reversal from your poor diet can reverse diabetes as well.
BAD FOOD TURNS INTO BAD HEALTH
Diabetes.co.UK is one of many sites that tell us — a diet high in calories and an excess of simple, refined carbohydrates is commonly seen in type 2 diabetes diagnoses. When too many calories and simple carbohydrates are consumed, insulin levels in your body rise. This happens in order for the insulin to try and handle the fast-acting carbohydrates and high levels of calories you just ate.
UNDERSTAND THE BIOLOGY
When this occurs on a consistent basis, you begin to gain weight around your belly and midsection. This happens because simple carbohydrates with little fiber and nutrition are absorbed extremely quickly into your bloodstream. They turn into glucose rapidly, and your body stores this glucose as fat for use as energy later. Unfortunately, if you keep eating this type of diet, later never comes. Your body stores and stores, but uses little, as energy requirements rarely exceed the supply.
You are always giving your body too many simple carbohydrates to deal with, so your insulin is always playing catch-up.
A VICIOUS CIRCLE
Eventually, you damage the ability of your cells to respond properly to insulin.
- This leads to even more weight gain, high blood sugar levels, and often a diagnosis of prediabetes or type 2 diabetes.
- An unfortunate side effect of elevated levels of insulin is increased hunger and lower energy levels.
- You end up overeating and you’re even more tired and fatigued than before…
- … so you don’t feel like doing any physical activity.
YOU NEED EXERCISE TOO
Frequent and regular physical activity is a top recommendation, along with a smart diet, for preventing and reversing diabetes.
THE “VIRTUOUS CYCLE”
The opposite can happen as well.
When you eat the right foods, and avoid the wrong ones, you can prevent or reverse diabetes. Health experts frequently point out that diet in many cases works better than medication for curing diabetes.
- Start preparing your own meals.
- Eat more fresh, organic fruits, vegetables, nuts, seeds and whole grains.
- Avoid processed food.
- Stop eating out as much.
- Understand where every piece of food comes from & how it was prepared before you put it in your mouth.
- Drastically limit the amount of unhealthy refined sugar, white flour and salt you ingest.
- Drink lots of water every day.
- Get lots of rest.
SMART EATING, PLUS
Add frequent exercise, and your smart healthy eating plan can not only prevent pre-diabetes from worsening. Your diet can also reverse your diabetes. Oh yes, it can lead to other health benefits too.