Are you at risk of developing diabetes? (Prediabetes) Here's how to prevent it!

Imagine you went to see a doctor, and he looked at your reports and said, "You have prediabetes." That means you're at high risk for developing Type 2 Diabetes. It's normal to feel a little scared and shocked when you hear this. But the good news is, this isn't the end. This is just a warning. It's like the yellow light that comes on before the red light on the road. You can still change this and do a lot to stay safe from diabetes.

The most important thing we can do is focus on the things we can change. That means things like our diet and physical activity. There's no point in worrying about the things we can't change, like our age or a family history of diabetes. Talk to your doctor, get a clear picture of your situation, and start today to figure out what you can do to turn this situation around.

What exactly is prediabetes?

Simply put, prediabetes means your blood sugar levels are higher than normal, but not high enough to be called full-blown diabetes. This is the danger zone. At this point, your body begins to respond poorly to the hormone insulin, or it doesn't make enough insulin.

Your doctor will order a blood test, such as HbA1c, to confirm this. This can give you a good idea of ​​your average blood sugar levels over the past 2-3 months.

The most important steps: weight, diet, and exercise

These are the three most powerful weapons you can use to block the path to diabetes. Losing excess weight, adopting a healthy diet, and staying active are the most important steps you can take.

1. Controlling body weight

Even people who are not obese can develop diabetes. However, excessive weight gain, especially central obesity , is a major risk factor for diabetes. Studies have shown that even a small reduction in body weight of 5%-10% can significantly reduce the risk of developing diabetes.

Imagine how much of a difference losing 4 or 8 kilos can make if you weigh 80 kilos. This is not impossible.

2. A big change in diet

This is the hardest thing for many people, but the most important thing. "Changing your eating habits" doesn't mean giving up delicious food. It means choosing foods wisely.

Research has shown that a low-fat, high-fiber diet is very helpful in preventing diabetes. Here's how we can incorporate this into our diet:

3. Spend some time a day exercising.

When you say "exercise," you don't have to go to the gym. What's important is to keep your body active . The goal is to do something that makes you sweat for at least 30 minutes a day, 5 days a week .

• Fast walking
• Jogging
• Cycling
• Swimming
• Doing yard work at home
• Playing a sport you love

Any of these things are good. The important thing is to keep doing them. Something like going for a walk with a friend will help you keep doing them.

Do you need medicine?

In some cases, if your doctor thinks your risk is very high, he or she may recommend starting a medication that will help control (delay) the onset of diabetes along with lifestyle changes.

Many studies have shown that taking certain medications for diabetes, such as metformin , along with a healthy lifestyle can reduce the risk of developing diabetes by about 31%.

Therefore, it is very important to talk to a dietitian to create your diet plan and find out what exercises are suitable for you. Discuss all of this with your doctor and do it under his guidance.