What is Pre Diabetes?
Normal fasting blood glucose is less than 100mg/dl. Fasting blood glucose at 126mg/dl (detected two times) and above is diabetes. Fasting blood glucose between 100-125mg/dl is Pre Diabetes, which suggests an increased risk for Diabetes in the near future.
HbA1c is a parameter that suggests an average of blood sugar over the last 3 months. NormalHbA1cc is below 5.7%. HbA1c of 6.5% or above is suggestive of diabetes, and between5.7% and 6.4%% suggests Pre Diabetes.
The oral glucose tolerance test, that is testing blood glucose 2 hours after consumption of 75g glucose orally, is another way of detecting diabetes. Normal is less than 140mg/dl and above 200mg/dl suggests Diabetes. Values between 140-200mg/dl imply Pre Diabetes.
Switching to well-balanced meals high in healthy, fiber-rich foods, along with incorporating more physical activity, can help people with prediabetes take charge of their health. Consulting an experienced Physician in Gurgaon for personalized guidance can make this process easier.
“It has been well cited in research studies such as the National Institutes of Health’s Diabetes Prevention Program Outcome Study that incorporating healthy eating habits, weight reduction and increased physical activity can lower your risk of developing type 2 diabetes.
“Additionally, lifestyle changes resulting in modest weight loss have shown to delay the onset of type 2 diabetes by 34% for four years compared to placebo, which was an outcome of the Johns Hopkins’ diabetes prevention program.”
Stay active
Physical activity can help prevent diabetes while boosting heart health. Recommendations say that people with prediabetes try to get at least 150 minutes per week of moderate to vigorous exercise or aim for 10,000 daily steps. However, since the Indian population is at a higher risk for Diabetes and other cardiometabolic diseases, it is beneficial to increase the activity to 300minutes/week. Be sure to check with your doctor before starting exercise or leveling up your current physical activity. Learn more about our Diabetes management services for a personalized activity plan.
Lose some weight
To steer away from type 2 diabetes, men and women should try to achieve and maintain a body mass index of 25 or lower. In the Indian scenario, it’s better to keep the BMI below 23. Waist circumference should be under 90cm for men and 80cm for women, especially for Indians.
Even small amounts of weight loss can have a benefit. “The ADA states that a moderate rate reduction of 5% to 10% of your body weight can significantly lower your A1C level,”. “So, for instance, for a person weighing 80kg, a weight loss of 8- 10 kg could make a difference.” Our clinic offers tailored weight management support as part of diabetes prevention care
Get enough sleep
The relationship among sleep, diabetes and weight gain is important to understand. “Sleep deprivation has been shown to increase people’s cravings for sugary foods. “People with prediabetes should make sure they’re getting seven to eight hours of sleep a night.”
Avoid Excessive Alcohol and all Tobacco
These are modifiable lifestyle factors that can significantly lower your risk of several chronic diseases, including type 2 diabetes, heart disease, vascular problems and metabolic syndrome. Fatty liver incidence is particularly high in obese and diabetic patients, and this risk further increases with alcohol consumption. Ideally, no amount of alcohol is safe for consumption.
Stay on top of your numbers
People with prediabetes and a significant family history of diabetes should be vigilant about their laboratory test results. “Know your ABCs,” she advises. “That’s A1C, blood pressure and cholesterol.” Learn more about managing your cholesterol levels to reduce cardiovascular risk alongside prediabetes. “And if you’re at risk or have prediabetes, make sure you follow up with your fasting blood glucose, postprandial (2hr after meal) blood glucose, and HbA1C level with a blood test at least yearly.”
Reversing Prediabetes — Is it possible?
Yes! If you’ve been diagnosed with prediabetes, progressing to diabetes is not a given. If you have a family history of diabetes, you will not necessarily have it too.‘
“Genetics may load the gun but lifestyle pulls the trigger.
Adopting a well-balanced diet, staying active, sleeping well, taking measures to reduce stress, and controlling your weight can put you in control, enabling you to arrest or even reverse the process.
I like this quote from the CDC: ‘Life doesn’t always give you the time to change the outcome. Prediabetes does.
There are some forms of diabetes, like MODY (Maturity-Onset Diabetes of Young), which is generally found in young adults and runs in families. It has a genetic basis and such individuals are at a very high risk of Diabetes. However, not all is lost even if you have been diagnosed with Diabetes; with proper diet, lifestyle changes, medications, and regular health check-ups, you can live a long and healthy life free of complications. Book a consultation with Dr. Sfurti Mannto to create your personalized prediabetes reversal plan.
Book an appointment today to get your blood sugar levels evaluated by an experienced physician.