Pre-diabetes!!
As the name suggests,pre-diabetes is a stage just before diabetes
Your body has started showing functional changes similar to diabetes but not high enough for it to be diagnosed as Diabetes
A thread 🧵on what is pre-diabetes&simple ways to manage it
Lets go👇
As the name suggests,pre-diabetes is a stage just before diabetes
Your body has started showing functional changes similar to diabetes but not high enough for it to be diagnosed as Diabetes
A thread 🧵on what is pre-diabetes&simple ways to manage it
Lets go👇
There is a very high prevalence of pre-diabetes in India.
The scariest being teens who are not more than 15-16years of age are struggling with this just as much as older people.
Most people stay pre-diabetic for 5-10 years before getting diagnosed.
The scariest being teens who are not more than 15-16years of age are struggling with this just as much as older people.
Most people stay pre-diabetic for 5-10 years before getting diagnosed.
🔸Are you at risk??
Our body is usually good at giving signs if there is an existing issue internally.
I'm sharing these signs/ risk factors/ Symptoms in the picture below👇
If your score is more than 2 it calls for an immediate attention!!
Our body is usually good at giving signs if there is an existing issue internally.
I'm sharing these signs/ risk factors/ Symptoms in the picture below👇
If your score is more than 2 it calls for an immediate attention!!
Additional clinical criteria to check whether you're at risk are as follows👇
▪️ Hypertension (≥ 140/90mmhg)
▪️HDL cholesterol ≤35mg/dl
▪️ Triglycerides ≥ 250mg/dl
▪️Other clinical conditions related to insulin resistance (obesity and acanthosis nigricans)
▪️ Hypertension (≥ 140/90mmhg)
▪️HDL cholesterol ≤35mg/dl
▪️ Triglycerides ≥ 250mg/dl
▪️Other clinical conditions related to insulin resistance (obesity and acanthosis nigricans)
🔸Now, that you know what pre-diabetes is,and the risk factors, the next step is to identify,if you're a pre-diabetic.
You can identify pre-diabetes with some basic blood investigation
You can identify pre-diabetes with some basic blood investigation
🔸Blood tests to be done
Diagnostic criteria for Normal, pre-diabetes and diabetes👇
Diagnostic criteria for Normal, pre-diabetes and diabetes👇
🔸Typically, people with prediabetes do not show symptoms, are unaware that they have it& never have their blood sugar tested.
It is recommend screening for most adults from age 30&before that(even about 20 years)if one is overweight&has additional risk factors for prediabetes.
It is recommend screening for most adults from age 30&before that(even about 20 years)if one is overweight&has additional risk factors for prediabetes.
🔸Can Prediabetes be prevented or avoided?
Prediabetes can be delayed&,in some cases,even prevented
When people are overweight, losing weight and maintaining a healthy diet and exercise are the usual methods used to manage the condition.
Prediabetes can be delayed&,in some cases,even prevented
When people are overweight, losing weight and maintaining a healthy diet and exercise are the usual methods used to manage the condition.
🔸Management of Pre-diabetes
So here are few starter steps to prevent or reverse pre-diabetes.
These will obviously improve your diabetes, PCOS, weight, cholesterol issues, anxiety,and gut issues.
So here are few starter steps to prevent or reverse pre-diabetes.
These will obviously improve your diabetes, PCOS, weight, cholesterol issues, anxiety,and gut issues.
▪️ Healthy eating plan for prediabetes
🔹Full half of your plate with non-starchy veg - this will keep your overall carb intake low, high fibre will ensure you get host of phytonutrients
🔹Full half of your plate with non-starchy veg - this will keep your overall carb intake low, high fibre will ensure you get host of phytonutrients
🔹 Include Healthy fat
- Fat stabilizes blood sugars, this helps in keeping your insulin levels lower&hence less stress in the pancreas to produce insulin
- By fat, I mean the real, natural foods that happen to contain fat, not the processed food.
- Eg: nuts&seeds
- Fat stabilizes blood sugars, this helps in keeping your insulin levels lower&hence less stress in the pancreas to produce insulin
- By fat, I mean the real, natural foods that happen to contain fat, not the processed food.
- Eg: nuts&seeds
🔹 Protein
1. When you eat carb in combination with protein (or fat), it can take longer for ur body to convert the carbs into glucose, leading to lower post-meal blood sugar levels.
2. Prot reduces the calorie intake by providing satiety, which also helps in blood sugar control
1. When you eat carb in combination with protein (or fat), it can take longer for ur body to convert the carbs into glucose, leading to lower post-meal blood sugar levels.
2. Prot reduces the calorie intake by providing satiety, which also helps in blood sugar control
3. Low muscle mass is a contributor to insulin resistance.
4.Try to get protein in every meal for maximum benefit
5.The best sources of proteins are dairy products like milk, curd, paneer as well as eggs, fish&poultry
Vegetable sources of proteins include lentils, beans,&nuts
4.Try to get protein in every meal for maximum benefit
5.The best sources of proteins are dairy products like milk, curd, paneer as well as eggs, fish&poultry
Vegetable sources of proteins include lentils, beans,&nuts
🔹Avoid
- processed foods
- simple carbs like refined flour(maida), refined sugar
- sugary drinks and fruit juices
- High carbohydrate meal
- processed foods
- simple carbs like refined flour(maida), refined sugar
- sugary drinks and fruit juices
- High carbohydrate meal
▪️ Exercise
🔹Exercise helps control weight, manage blood pressure,lower triglycerides, raise healthy HDL cholesterol,strengthen muscles,&improve ur general well-being
🔹exercise lowers blood glucose levels&boosts your body's sensitivity to insulin,countering insulin resistance
🔹Exercise helps control weight, manage blood pressure,lower triglycerides, raise healthy HDL cholesterol,strengthen muscles,&improve ur general well-being
🔹exercise lowers blood glucose levels&boosts your body's sensitivity to insulin,countering insulin resistance
🔹All forms of exercise—aerobic, resistance/doing both (combined training)—were equally good at lowering HbA1c values
🔹The goal is to get at least 150 minutes per week of moderate-intensity activity
🔹One way to do this is to try to fit in at least 20-25 min of activity/day
🔹The goal is to get at least 150 minutes per week of moderate-intensity activity
🔹One way to do this is to try to fit in at least 20-25 min of activity/day
▪️Manage your stress
🔹Chronic stress can wreak havoc on health and well-being.
🔹stress hormones like cortisol can contribute to weight gain and elevated blood sugar.
🔹Add stretching exercises, meditation or deep-breathing exercises to your daily routine.
🔹Chronic stress can wreak havoc on health and well-being.
🔹stress hormones like cortisol can contribute to weight gain and elevated blood sugar.
🔹Add stretching exercises, meditation or deep-breathing exercises to your daily routine.
▪️ Prioritize Sleep
🔹Getting inadequate amounts of sleep can negatively impact blood sugar levels, short and long term
🔹Too little sleep puts stress on your body, causing it to release hormones, including cortisol.Cortisol increases insulin resistance & blood sugar levels
🔹Getting inadequate amounts of sleep can negatively impact blood sugar levels, short and long term
🔹Too little sleep puts stress on your body, causing it to release hormones, including cortisol.Cortisol increases insulin resistance & blood sugar levels
🔸Conclusion
Prediabetes if uncontrolled can open a Pandora's box full of diseases for you.
So, i strongly recommend getting yourself diagnosed and start these lifestyle changes, if you have more than 2 of the above mentioned risk factors
Prediabetes if uncontrolled can open a Pandora's box full of diseases for you.
So, i strongly recommend getting yourself diagnosed and start these lifestyle changes, if you have more than 2 of the above mentioned risk factors
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