3 Lifestyle Changes To Keep Prediabetes From Becoming Diabetes!
As the name itself suggests, prediabetes is the condition indicating that you are on the path to diabetes. Luckily, it is not too late to turn the things around and change that situation.
If you have this condition, as more than 79 million other Americans, your glucose/blood sugar level is higher than the recommended. However, this is not in the diabetes range and it is referred to as borderline diabetes.
What your body needs in order to control the blood sugar levels is the hormone called insulin. In case of a prediabetes, that system doesn’t function properly. Two things can be an issue- that your body isn’t able to produce enough insulin or it doesn’t respond to it as it should.
The condition known as prediabetes is highly dangerous and it increases the risk of getting heart disease or having a stroke. Fortunately, there is a way to turn the things around and to lower those risks.
Your doctor should make you the following blood tests:1. Fasting Plasma Glucose Test
1. Fasting Plasma Glucose Test
You are not allowed to eat anything 8 hours before taking the blood tests. The results are the following:
- Normal: If your blood sugar is less than 100
- Prediabetes: If your blood sugar is 100-125
- Diabetes: If your blood sugar is 126 or higher
2. Hemoglobin A1C ( Average Blood Sugar) Test
This type of blood test shows the average blood sugar level for the past 3-4 months. It is used to diagnose prediabetes or diabetes, but it can also be done in diabetes patients in order to check if the situation is under control. The results are the following:
- Normal: 5.6% or less
- Prediabetes: 5.7-6.4%
- Diabetes: 6.5% or above
3. Oral Glucose Tolerance Test
You need to take the fasting glucose test first. Then, you take some sugary solution and make another blood test after 2 hours. The results are the following:
- Normal: If the blood sugar is less than 140 after the second test
- Prediabetes: If the blood sugar is 140-190 after the second test
- Diabetes: If the blood sugar is 200 or higher after the second test
3 LIFESTYLE CHANGES TO MAKE NOW
Some lifestyle changes can be very helpful in prediabetes delay or in preventing it from becoming diabetes. According to a large research study called Diabetes Prevention Program, the following changes can lower the risk of getting diabetes:
It is recommended to consume meals that mix vegetables, whole grains, and low-protein fat. Try to limit the serving size, the calories, the sugar intake and starchy carbs. Opt for fiber-rich foods, which will help you feel full and eat less.
You should definitely consider doing some moderate exercises for 30 minutes a day. Brisk walking, cycling, and swimming are highly recommended. According to many studies, they help prevent and treat diabetes. Another great exercise is the aerobic because it gets your heart rate up.
- Weight Control
In case you have some extra pounds, you are more likely to turn your prediabetes into diabetes. Losing even 5-10% of your body weight makes a huge difference.
Source : http://www.webmd.com/diabetes/guide/what-is-prediabetes-or-borderline-diabetes