Are your sugar levels 'borderline'? Let's talk about prediabetes!

In the report of a blood test you recently had, did the doctor tell you that " your sugar is a little high, not yet diabetes , but it's at the borderline level"? Or have you ever heard something like that? Actually, this 'borderline' condition is what we medically call ` Prediabetes `. This is like a small warning sign that comes before the big problem of diabetes. So, let's talk about everything very simply today.

What is prediabetes?

Simply put, `Prediabetes` is an intermediate stage where your blood sugar level is higher than normal, but not high enough to be called diabetes. It's like a yellow light on a traffic light. It's not a red light to stop, and it's not a green light to go. But it's a warning that it's about to turn red.

Almost everyone who develops Type 2 Diabetes goes through a stage called 'Prediabetes'. But the scary thing is that more than 80% of people with this condition don't even know they have it. That's because it often doesn't cause any symptoms.

But the good news is that if you recognize and take action when you have prediabetes, you can prevent or delay the development of type 2 diabetes. You can also avoid serious complications such as heart disease, blood vessel problems, and damage to your eyes and kidneys. Your doctor may also call this condition Impaired Glucose Tolerance (IGT) or Impaired Fasting Glucose (IFG).

Does prediabetes also have symptoms?

Although most people don't have any symptoms, sometimes you may experience things like:

• Feeling more thirsty than usual.
• Needing to urinate frequently.
• My vision feels a little blurry .
• Feeling more tired than usual.
• The skin in the armpits or neck has turned dark and thickened .
• Very small skin tags have formed in those same areas.

Characteristics specific to women

Sometimes women may experience other symptoms along with this condition. For example:

• Frequent yeast infections or urinary tract infections (UTIs).
• Irregular menstruation or heavy bleeding.
• Decreased interest in the sexual process.
• Difficulty getting pregnant.

Why do we get prediabetes?

The main reason for this is a condition called `Insulin Resistance.` Now let's see what it is.

The food we eat, especially carbohydrates ( starches ), adds sugar (glucose) to our blood. In order for this sugar to be used as energy by our body's cells, a hormone called `Insulin` is needed. `Insulin` is like a key that opens the doors of cells and lets the sugar in.

`Insulin Resistance` means that even though our body produces `Insulin`, our cells do not respond properly to that `Insulin`. It is like the key cannot open the door. What happens then? Sugar cannot enter the cells and accumulates in the blood. This is how `Prediabetes` occurs when blood sugar levels increase.

There are several things that can cause this `Insulin Resistance` condition:

• Genetic influences from generation to generation .
• Excess body weight , especially fat accumulation in the abdominal area.
• Long-term stress .
• Insufficient sleep .
• Not exercising .
• Excessive consumption of processed foods, sweetened beverages, and fatty foods.
• Some hormone-related conditions like PCOS (Polycystic Ovary Syndrome).

How do you know exactly if you have prediabetes?

To confirm this, your doctor will likely recommend several blood tests. This table will help you understand these tests and their results.

What should we do to get out of this situation?

The good news is that prediabetes is a reversible condition. Making small changes to your lifestyle can make a big difference.

1. A healthy diet

There's no specific "diet" for this. But try incorporating these simple changes into your life:

• Instead of eating foods made from white flour like bread, rice, and noodles, try eating foods made from whole grains like brown rice, buckwheat, oats, and brown rice .
• Drink water, tea, and coffee (without sugar) instead of sweet drinks and fruit juices .
• Instead of red meat (beef, pork) and processed meats like sausages , eat fish, chicken, nuts, and legumes .
• Instead of deep-frying , bake/roast or boil foods.
• Reduce the portion size a little and add more vegetables and fruits to it.

2. Exercise regularly

When you exercise, your muscles need energy. They use sugar in your blood to do that. So exercising lowers your blood sugar levels. At least 150 minutes a weekDo something like brisk walking, cycling, or swimming (e.g., 30 minutes a day, 5 days a week).

3. Controlling body weight

If you are overweight, losing just 5% - 10% of your body weight can reduce your risk of developing diabetes by more than 50%.

4. Avoid smoking and control alcohol consumption

Smoking worsens insulin resistance. So if you smoke, seek help to quit. It is also important to limit your alcohol intake.

5. Following medical advice

For some people, along with lifestyle changes, your doctor may recommend starting a medication like Metformin (Glucophage). Never start or stop taking medication on your own. Always talk to your doctor before making any decisions.

Prediabetes, Diabetes, Sugar Level, Insulin Resistance, Blood Sugar, HbA1c, Signs of Diabetes