Pre-diabetes is a silent illness that should not be neglected.

 

• Pre-diabetes affects approximately 96 million adult Americans, or more than one third of the population.

• More than 80% of individuals with pre-diabetes are unaware of it, placing them at a higher risk of developing type 2 diabetes, heart disease, stroke, and eye and kidney issues.

• Pre-diabetics who take no action to prevent it—losing weight, exercising, or dieting—will develop type 2 diabetes in 15% to 30% of cases within five years.

 

Given the startling facts shown above, it is important to understand your pre-diabetes state in order to assist lower major risks.
Pre-diabetes is a condition in which blood sugar levels are higher than normal but not yet within the threshold for your doctor to diagnose diabetes. Pre-diabetes is always present in people with type 2 diabetes, however they rarely show symptoms.

What causes Pre-diabetes?

Pre-diabetes is caused by cells in the body becoming less receptive to insulin (a hormone produced by the pancreas that functions as the key to getting blood sugar into cells for energy), requiring the pancreas to generate more insulin in order for the cells to respond. "Insulin resistance," which causes pancreatic cells to work harder and deteriorate. When pancreatic cells deteriorate to the point where they can no longer create enough insulin to fulfill the body's insulin needs, blood sugar levels rise, leading to pre-diabetes and, eventually, type 2 diabetes.

Symptoms and Warning Signs

Pre-diabetes can go unnoticed for many years without causing any visible symptoms, and it is frequently neglected until a significant health problem arises. If any of the following risk factors are detected, it is important to consult a doctor and have blood sugar levels checked:

• Age 45+

• Overweight, which can be observed with waist circumferences greater than 40 inches for men and 35 inches for women.

• A family history or genetic predisposition to diabetes.

• Have a low level of physical activity or exercise fewer than three times a week.

• Consume a significant amount of red and processed meats and sugary drinks on a regular basis.

• Had a history of gestational diabetes or delivered a baby that weighed more than 4 kg.

• Suffer from polycystic ovary syndrome.

• Has high cholesterol, triglycerides, and LDL while having low HDL.

• Experience issues with their sleep, such as sleep apnea.

• Have a cardiac condition / heart disease.

 

Pre-diabetes symptoms may be more visible, such as heightened dehydration, frequent urination, impaired vision, easy or excessive fatigue, and throat darkening. It can cause sexual problems in men such as erectile dysfunction (ED) and decreased sexual desire.
Pre-diabetes, if left untreated, can progress to diabetes or cause other major complications such as kidney disease, blindness, high blood pressure, nerve dysfunction, and even traumatic amputation.

Diabetes Prevention

A slight weight loss of roughly 5% to 7% of body weight if found overweight and regular exercise such as brisk walking for at least 150 minutes per week or equivalent activities for only 30 minutes per day for five days a week will minimize the risk of developing diabetes in those with pre-diabetes.

 

Diagnosis

The American Diabetes Association (ADA) recommends diabetes screening for people at 45 years of age, and screening for diabetes for those younger than 45 years of age if found overweight and have other risk factors for pre-diabetes or type 2 diabetes.
The following blood tests are required for pre-diabetes:

Glycated hemoglobin (A1C or HbA1c), an average blood glucose test over the previous three months with the following readings:

• Below 5.7% = normal

• Between 5.7% and 6.4% = had/has pre-diabetes

• 6.5% or higher (on two separate tests) = had/has diabetes

Blood sugar test

For at least 8 hours before the test, the patient must refrain from eating and drinking. Blood sugar levels are measured in milligrams of sugar per deciliter (mg/deciliter) or millimoles of sugar per liter (mmol/liter).

• Less than 100 mg/dL (5.6 mmol/L) = normal

• 100 to 125 mg/dL (5.6 to 6.9 mmol/L) = has pre-diabetes.

• 126 mg/dL (7.0 mmol/L) or higher (in two separate tests) = has diabetes

Pre-diabetes Treatment

Living a healthy lifestyle and adjusting your lifestyle will help your blood sugar levels return to normal or prevent high blood sugar levels from turning to diabetes. Changes in behavior can help prevent pre-diabetes from progressing to diabetes.

• Consume a nutritious diet that includes fruits, vegetables, nuts, and whole grains, and olive oil: Consume food that is low in fat and calories while being high in fiber.

• Aim to complete at least 150 minutes of regular activity each week, such as 30 minutes of walking 5 days a week.

• Weight management - if you are overweight, you can lose weight by adjusting your diet and physical activity habits.

• Quit smoking

• Maintain blood pressure and cholesterol levels that are not greater than the recommended levels.

• Consult a medical doctor before using metformin (glucophage) to reduce blood sugar if you are at high risk of getting diabetes.

Dietary guidelines for individuals with pre-diabetes

• Consume more vegetables, which include plant-based fiber that can keep you full without raising your blood sugar levels. They are also high in nutrients and should be consumed in 3-5 portions each day (12 cups cooked or 1 cup raw). You may consume them fresh, frozen, or canned, but choose low-sodium or non-sodium kinds. It is recommended to consume carrots, bell peppers, broccoli, and green leafy vegetables such as spinach or kale.

• Reduce your consumption of starchy vegetables such as white potatoes, sweet potatoes, and corn.

• Consume fruits since they are high in fiber, vitamins, and minerals, but restrict your intake to two to three servings each day, such as a small apple or 1/2 cup of strawberries, to keep your intake under control and to avoid getting too much sugar from fruit. Select low-sugar fruits such as berries, kiwis, melons, and oranges and combine them with a healthy protein such as natural peanut butter, Greek yogurt, or almonds.

• Choose whole grains over processed grains such as oats, brown rice, and quinoa since they include fiber and other nutrients.

• Add nuts and whole grains in your diet, but choose those that are salt-free. Walnuts, pistachios, sunflower seeds, and cashews are excellent options since they are rich in healthy fats yet low in calories.

• Increase your intake of protein, which can be found in foods like fish and seafood, lean meat, nuts, eggs, and so on. Protein makes you feel fuller and decreases the speed at which carbohydrates enter the circulation, both of which are crucial for regulating blood sugar.

• Sugary beverages, fruit juices, sodas, sweetened teas and coffees should be avoided since, in addition to raising blood sugar levels, they lack fiber and protein, which slow down digestion. Avoid energy drinks, electrolyte drinks, and alcoholic beverages.

• Reduce your sugar intake by checking nutrition information labels to determine how much sugar is in packaged foods or beverages. Avoid high-sugar processed meals like cookies, candies, and cakes.

• Do not skip breakfast as breakfast is important because it helps regulate your hunger throughout the day and keeps your blood sugar levels in balance.

• If you are experiencing pre-diabetes, consult a medical professional and a nutritionist (if necessary), since the CDC recommends that diabetes preventive programs can help prevent or postpone the emergence of type 2 diabetes and other major health concerns. Alternatively, a health checkup with an in-depth health care program established by a team of doctors as preventive health care (Preventive Medicine) to identify and maintain a personalized (Personalized Wellness Care Plan) based on the VitalLife Wellness Tree and Holistic Health Care.

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References
https://www.bumrungrad.com/th/health-blog/april-2021/prediabetes
https://www.exercise-physiology.com.au/blog/pre-diabetes-understand-the-risks
https://www.cdc.gov/diabetes/basics/prediabetes.html
https://www.cdc.gov/prediabetes/takethetest
https://www.chcanys.org/sites/default/files/2021-08/Prediabetes-Risk-Test-Final.pdf
https://www.mayoclinic.org/diseases-conditions/prediabetes/diagnosis-treatment/drc-20355284