Tips To Reverse Early Diabetes Symptoms
Most of us have got used to a luxurious lifestyle, that has made us sedentary. Unlike our predecessors, who were physically active, we do not require that much, as we all live in a superfast world where everything is easily and quickly available and done. Be it cars, communication, travel, food, beverages,or for that matter, even ways of making money; all have become very fast, quick and instant. The same kind of speed however applies to other aspects too like our health and wellness, where most of us suffer from several medical conditions much earlier in life and at the same superfast pace. For instance, one of the most common disorders affecting a large number of youngsters today is diabetes. According to recent research there are about sixty million diabetic patients in India alone and by the year 2025 eighty million people would probably be affected by this lifestyle disorder. Nonetheless, the good news is that understanding the symptoms of this dreadful condition during the early stages and finding ways to tackle them -before they develop into type2 diabetes- would sure improve the quality of your life.
What is prediabetes? Early diabetes or Prediabetes,as it is known, generally refers to a pre diagnosis stage of diabetes, wherein the blood sugar levels though high are not as high to be classified as diabetes. Though asymptomatic, this problem, if left neglected, may take a serious turn and fully develop into type 2 diabetes. Our body’s mechanism is perfected in such a way that it produces blood glucose from our food intake. Insulin, a prime hormone generated by the pancreas breaks up the blood glucose into energy by transmitting sugar to all the cells in the body. However, with improper secretion of insulin, it becomes very difficult to manage owing to the build up of blood sugar and metabolic decline that leads to increased blood sugar levels and insulin resistance. This condition however needs attention and care and if left untreated may pave the way for diabetes complications.
Symptoms of Prediabetes
There are no obvious symptoms, in particular, for early or pre diabetes. Nevertheless, some people exhibit certain signs that may require medical attention. They are…
1. Fluctuating Weight
Insulin resistance builds up blood glucose and insulin levels in the blood leading to erratic body weight with frequent occurrences of weight loss and gain.
2. Frequent Urination
Frequent urination is another hidden symptom of prediabetes. This occurs due to the inability of the kidneys to process and expel the excessive sugar accumulated in the body.
3. Tingling Sensation
Another sign is a feeling of numbness in the hands and legs which occurs due to diabetic neuropathy.
4. Vision Problems
High blood sugar levels cause damage to the tiny blood vessels in the eyes, often making the vision hazy and blurred.
Diabetes Risk Factors
Risk factors are certain aspects that increase the possibilities of developing type 2 diabetes. These include. …
1. Genetic Predisposition
Genetic predisposition or a family history of diabetes is one of the main risk factor for developing this lifestyle disorder.
2. Age Factor
People in the age group of 45 and above have chances, but not as much as those people above 65 years of age, who are at an increased risk for developing this condition.
3. Being Overweight
Weight issues with a total Body Mass Index (BMI) more than 25 indicates a potential hazard. Also, an expanded waistline with visceral fat results in increased insulin resistance owing to the existence of extra fat cells around the midsection.
4. Sedentary lifestyle
Being inactive and leading a sedentary lifestyle is another precursor for diabetes. This is because the active muscles utilise glucose much more effectively than the muscles that are not put to use. Besides this, being physically active helps achieve an ideal and balanced height weight ratio( BMI ) thus preventing the risk of correlated problems such as stroke and cardiovascular diseases.
5. Gestational diabetes
Gestational Diabetes or diabetes during pregnancy has become one of the most common problems facing women today. In Addition to this, giving birth to babies weighing over nine pounds adds on to a serious risk to the incidence of type 2 diabetes at a later stage.
6. Polycystic ovaries
Most young women suffer from polycystic ovarian syndrome wherein multiple cysts form in the ovaries. This is one of the major causes for insulin resistance and a precedent for diabetes.
7. Blood pressure
Uncontrolled blood pressure is another factor with possibilities of diabetes or cardiovascular disease.
8. Elevated lipids
Elevated lipid levels causing an imbalance in cholesterol levels is another culprit. This increases the LDL cholesterol or what we call the bad cholesterols and reduces the good cholesterols (HDL) in the body.
9. Stress level
Long term stress levels, be it physical or mental has a direct or indirect impact on blood sugar levels. With prolonged stress, the body releases cortisol, the stress hormones which send blood sugar levels sky rocket.
10. Sleep Deprivation
According to recent research losing just half an hours sleep a day leads to insulin resistance and prediabetes symptoms a high risk factor for the onset of type 2 diabetes. This is primarily because lack of sleep disturbs not only the body’s biological clock,but also insulin secretion and the hormones. Furthermore, erratic hormones pave the way for weight gain,around the waistline and midriff with accumulation of visceral fat which in turn increases insulin sensitivity. Hence sleep deprivation and obesity are correlated forming a vicious cyclic pattern for future complications. [Also read: how to get a good nights sleep]
11. Bad Habits
Smoking and consumption of alcohol is another risk factor for prediabetes preceding diabetic complications.
Lifestyle tips to reverse prediabetes
Prediagnosis of diabetes is a prediabetic condition, which can fully develop into type2 diabetes within a span of five to ten years. However, unlike full blown diabetes,Prediabetes condition, may be reversed using simple lifestyle interventions, thus preventing the incidence of diabetes and correlated complications like high blood pressure, high cholesterol, stroke, kidney damage, cardiovascular diseases and vision related problems. Here are a few useful tips that can help nip this condition in the bud……..
Diet plays a very prominent role in reversing early diabetes symptoms and for averting the risk of a full blown diabetes at a later stage.
A diet high in saturated fat is a serious portender for early diabetes turning into type 2 diabetes.Saturated fats are certain type of visible fats that exist in animal, dairy and baked goodies. This type of fat is generally solidified at room temperature owing to their chemical structure. These include fast foods like pizza, burgers,hotdogs, sausages and ground meat. In addition, butter, cheese, ice creams and poultry skin too fall under this category. However,Fat consumption of less than 10% saturated fats help the body to produce and utilise insulin efficiently.
Foods that go through a process of hydrogenation through conversion of liquid oils to solid fats is known as trans fats. These include processed foods in the form of french fries, pastries, and cookies. According to a study published by the American Journal of clinical nutrition just 2% calorie intake of trans fats is sufficient for increased risk of type 2 Diabetes. Hence avoiding this type of food is imperative to reverse early diabetes symptoms. Furthermore choosing foods labelled zero trans fat and avoiding partial hydrogenated oils and shortening proves beneficial.
Consumption of 50 to 55% carbohydrates everyday in the form of fruits, veggies, pasta, whole grains and cereals helps improve insulin sensitivity that helps control blood glucose levels.
Including twenty grams of fibre-enriched foods such as beans, lentils, oats and bran help breakdown the carbs gradually in the body, unlike the refined foods that cause a spike and drop in blood glucose levels, once again lead to poor blood sugar management. Besides this, fibre-rich foods impart a feeling of satiety, preventing frequent hunger pangs, averting the risk of unhealthy snacking.
Omega 3 fatty acids
Unlike saturated fats that shows an inability to utilise insulin produced by the pancreas effectively, consuming food enhanced with Omega 3 fatty acids improves insulin sensitivity.
Several studies opine that smoking increases fasting blood glucose levels which is one of the main contributors for most lifestyle conditions. Furthermore, besides regular smoking, passive smokers too exhibit similar risk owing to heightened A1C levels glucose intolerance with a higher risk for diabetes.
Regular exercise alleviates insulin insensitivity improving insulin secretion and reducing frequent hunger pangs by stimulating serotonin in the body. [Also read: 5 simple exercises to do at home]
Proper stress management is important. For mental or physical stress boosts cotisol levels and causes depletion of serotonin increasing the craving for sugary sweet starchy food, which proves hazardous for prediabetes.
Sleep is another important factor to reverse early diabetes condition. Sleep deprivation stimulates the secretion of the hunger hormone ghrelin by dipping leptin, a hormone that suppresses appetite.
These simple changes besides preventing diabetes, also have the potential to postpone or delay with condition for a few more years promoting optimal health.
Eat healthy, stay active and be happy!