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Pre Diabetes and Lifestyle Modification

Dr. Vaishali Pathak | Diabetologist 

Out of 463 million Diabetics in the world in 2019, 77 million diabetics were in India. That is nearly 16% of the diabetic population.

So, are we called the “Diabetic Capital “of the World?

The biggest and most important reasons for this increasing number of diabetes or diabetic individuals are changing lifestyles, increasing obesity and lack of exercise.

Although in the presence of effective insulin and antidiabetics available in the market, this diabetes has no complete cure.

If decided well in time, diabetes can be prevented and prohibited.

What Is Prediabetes?

A condition prior to diabetes is called pre-diabetes.

If one is able to diagnose this Prediabetes well in time and by changing lifestyle, increasing exercise and at times with Some medication, we can control Prediabetes, and one can achieve the stage of being  “Non-diabetic.” 

How To Diagnose Prediabetes?

To diagnose, fasting sugar level has to be more than 100 and less than 126, and post-meal blood sugar is more than 140 mg per cent. HbA1c Between 5.7 to 6.3

This level show clear-cut diagnostics of Prediabetes. Sometimes by doing serum fasting insulin level we can think of insulin resistance. Then there is HOMA IR Ratio. It is a formula of fasting insulin / fasting glucose.

This gives value according to which we can know level of insulin resistance. Increasing insulin resistance leads to pre diabetes, which if not controlled leads to diabetes.

Who Should Check For Pre-Diabetes?

Every individual who is above 35 years of age should check fasting and post meal blood sugar levels, HbA1c, fasting insulin level. Those with high body weight and family history of diabetes should check about parameters once in a year.

Management Of Prediabetes

After diagnosing one to have pre diabetes, one should do calorie restricted diet, cutting down of carbohydrates, cutting down on portion size of one’s own meal.

• Calculating proper macros and then consuming such a diet.
• Avoid bakery products, ready-made juices, alcohol, fried foods, cold drinks, etc.
• Eat more wholesome foods like fruits, vegetables, salads, sprouts, fish and chicken.
• A high protein and low carbohydrate diet is key to success.
• Daily exercise up to 45 minutes of cardiovascular exercise like brisk walking, cycling, jogging, running and swimming.
• Strength training is equally necessary to increase basal metabolic rate.
• Reduce fat percentage to less than 30% for females and less than 20% for males.

To reduce body weight in a morbidly obese person whose BMI is more than 35, Bariatric surgery is an option to treat their pre-diabetes.

By managing a good and healthy lifestyle, one can remain non-diabetic for up to four to five years from the state of pre-diabetes.

“Better be safe than sorry”

FAQs

1. What is pre-diabetes?
   Pre-diabetes is a condition where blood sugar levels are higher than normal but not yet in the diabetic range.
2. Can pre-diabetes be reversed?
   Yes, with healthy lifestyle changes like diet, exercise, and weight management, pre-diabetes can often be reversed.
3. What are the symptoms of pre-diabetes?
   Many people with pre-diabetes have no symptoms, but some may experience increased thirst or frequent urination.
4. How does exercise help with pre-diabetes?
   Regular exercise helps improve insulin sensitivity and lowers blood sugar levels.
5. What foods should be avoided with pre-diabetes?
   Avoid processed foods, sugary beverages, and foods high in refined carbohydrates.

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