While its medical name is pre-diabetes, it is generally known as hidden diabetes among the public. It is an intermediate period in which blood sugar is not at normal levels, but is not high enough to be diagnosed with diabetes.
HOW TO DETECT IF THERE IS PRE-DIABETES?
Fasting blood sugar or It is determined by an oral glucose tolerance test. An overnight fast is required for both tests.
HOW IS PRE-DIABETES DIAGNOSED?
Normally, fasting blood sugar is below 100 mg/dl. If the person has pre-diabetes, this value is between 100-125 mg/dl. Fasting blood sugar is 126 mg/dl or higher for the diagnosis of diabetes.
WHO IS AT RISK?
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Type in family history If you have type 2 diabetes and heart disease
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Being over 40 years old
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Having a high body mass index and being obese
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Gestational diabetes, that is, a history of diabetes that occurs during pregnancy
As a result of the studies; It has been determined that most people with pre-diabetes develop Type 2 Diabetes if precautions are not taken within 10 years.
Studies show that 58% of individuals with pre-diabetes who make lifestyle changes get rid of this problem.
Let me tell you about these changes:
ADD COMPLEX CARBOHYDRATES TO YOUR DIET: In this process, simple carbohydrates (sugar, foods made from white flour. .) Instead, try to consume whole grain foods and foods containing complex carbohydrates such as legumes. Because complex carbohydrates raise blood sugar slower than simple carbohydrates.
INSERT PHYSICAL ACTIVITY INTO YOUR LIFE: Just 30 minutes a day is enough for this. Regular physical activity and exercise increases insulin sensitivity as the muscles burn sugar as fuel.
CONSUME MORE FIBER: Fiber keeps you full for a long time and lowers your blood sugar. helps recovery. Therefore, add vegetables-fruits, oats, whole grain products, and oilseeds to your diet.
REDUCE SATURATED FAT: Saturated fats found in butter, margarine, fried foods and pastries make it difficult for the insulin hormone to enter the cell. Therefore, add healthy fats such as avocado, olive oil, walnuts and almonds to your diet.
QUIT SMOKING: Smoking increases blood sugar levels by affecting insulin resistance. Therefore, individuals who smoke have a higher risk of diabetes. At the same time, smoking increases your risk of cardiovascular disease because it hardens the arteries. So try to quit smoking.
LOSE WEIGHT: Not being within the ideal weight range and having a high waist-to-hip ratio increases your risk of diabetes. Therefore, try to reach your ideal weight range by eating a healthy and balanced diet with the help of a nutrition and diet specialist.
Remember; Individuals with pre-diabetes can reduce their risk of diabetes, hypertension and cardiovascular diseases with these lifestyle changes.
To healthy and peaceful days..
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