Let's catch diabetes before it starts
Prediabetes is a condition in which blood sugar levels are high but not high enough to be diagnosed as type 2 diabetes. Prediabetes is reversible and can be cured by making some lifestyle changes.
Let’s have a look at some of the tips and actions that one can take to lower their risk for prediabetes.
AVOID CONSUMPTION OF SUGAR AND REFINED CARBOHYDRATES
Consumption of foods high in refined carbs and sugar raises blood sugar and insulin levels, potentially leading to diabetes. Try to take sugar and processed foods in moderation. If possible, avoid them. Cereals, white bread, white flour, pasta, etc., are some of the examples of refined carbs. In order to keep your body supplied with natural fibers and energy, you can include complex carbohydrates in your diet, such as whole plants, whole grains, etc.
DRINK ENOUGH WATER
Drinking enough amounts of water is one of the best ways to lower your risk for type 2 diabetes. Drinking water not only helps regulate blood sugar and insulin levels but also helps you avoid beverages such as sodas and canned drinks that are heavy in sugar and other preservatives.
SAY NO TO A SEDENTARY LIFESTYLE
One of the biggest risk factors of developing type 2 diabetes is a sedentary lifestyle. It is important to move your body consciously as exercises, and bodily movements help muscles use glucose from the bloodstream. Whereas a sedentary lifestyle can make you spend the majority of your day sitting. As a beginner, you may find it really difficult to change your lifestyle pattern and may also give up eventually. Instead of setting big goals and not being able to complete them, it is better to start small and set realistic goals. It can be as small and simple as taking stairs instead of elevators or standing up and walking within your room between an advertisement, or your work. Setting such small yet realistic and easily achievable goals slowly and steadily will eventually become your habit and lifestyle.
SAY YES TO GOOD NIGHT’S SLEEP
Surprised, aren’t you? Well, this is absolutely true. A good 7-8 hours of sleep is a must when it comes to keeping your blood sugar levels under check. Lack of sufficient sleep has always been linked to type 2 diabetes. Even a single night of partial sleep deprivation can increase insulin resistance, which can raise blood sugar levels. Sleeping properly not only increases insulin sensitivity but also improves cortisol levels which enhances the production of cortisol levels.
If you have a family history of diabetes, you should get tested right away. Dr.Ram’s Diabetes & Endocrine Clinic is the first exclusive diabetes, thyroid, and endocrinology super specialty clinic in Anna Nagar. We diagnose and treat patients with diseases of the endocrine system including diabetes, thyroid, adrenal, bone, pituitary, and sexual disorders.