Prediabetes is a lifestyle condition where one’s blood sugar levels are abnormally high, but not considered high enough to be diagnosed as diabetes.In this condition, your body does not respond well to insulin, leading to an overload of insulin and a rise in blood sugar levels.This is a common condition in which most adults in fact don’t realise that they have it. There are several common symptoms of Prediabetes that when ignored can lead to diabetes in about 10 years’ time.
Here are some significant symptoms of Prediabetes:
- Being younger than 45 years and being overweight
- Excessive thirst
- Excessive urination
- Having a family history of Type 2 diabetes
- Having PCOS (Polycystic Ovary Syndrome)
- Increased hunger
- Numbness in limbs
- Sudden weight loss
If you are facing any such symptoms, it is advised to consult a doctor and conduct a blood test. In addition, if you are looking for ways to prevent prediabetes or reverse it in a natural way, then be sure to follow these 5 tips carefully.
Pay close attention to your diet
Diet is a crucial part of preventing prediabetes. One of the main ingredients that need to be avoided is artificial sugars.Other foods that should be avoided are:
- Processed carbs
- Sweet items like candy, honey, juices and some sweet fruits, cakes and pastries
- White bread
- White rice
Additionally, it is important to consume natural fibre-rich food that has a low glycemic index too. Aashirvaad Sugar Release Control Atta is a favourable atta for diabetes and prediabetes patients because it is made from a natural grain mix that includes whole wheat atta, Bengal gram flour, Soya flour, Oat flour, Psyllium Husk and Fenugreek powder.
Another wholesome atta alternative to include is Aashirvaad Atta with Multigrains. There are lots of multigrain atta benefits to avail with this ingredient like aids in digestion, boosts metabolism and immunity etc.
Other than this atta for diabetes and prediabetes, it is important to have fresh non-starchy vegetables and fruits, whole grains, plant-foods and other fibre-rich foods too. Fibre-rich foods are known to have a slower absorption rate for sugars which help in lowering blood pressure.
Lose excess weight
Since being overweight can cause a risk of prediabetes, it is important to make sure that you are at the right weight for your height and gender. Make sure to check your BMI index and weigh yourself. Consult a dietician or a doctor if required and make active efforts to lose 5-10% of fat as this will greatly help you fight prediabetes while keeping you healthy from other diseases too.
Add movement and exercise to your day
Being active solves most health issues, and prediabetes is no different. Moving every 30 mins to an hour helps the body stay active and fresh. Doing at least 30 minutes of exercise can help you lose weight, release endorphins, and promote better sleep and mental health too. Doing physical exercise improves the metabolism and helps your pancreas to perform better too, thereby helping with prediabetes.
Don’t chase impossible diets or routines
Remember that life is all about having an optimum balance. Your body needs ample food, water, exercise,and sleep. The key is to have a mindful diet that can provide you energy and keep your prediabetes in check.
Chasing unreasonable fads or diets might help you lose a significant deal of weight, but might will not help you maintain it. Hence it is important to practise caution and give your body time to rest. Sleeping for 7-8 hours a day at the right time is a must for a healthy and diabetes-free body.