The position is called pre-diabetes (pre-diabetes) from diabetes. Pre-diabetes is a situation in which the blood sugar is more than usual, but the type 2 reaches the level of sugar. The main reason is considered insulin resistance. Insulin is produced by pancreas and helps diabetes to enter cells. When the body does not use insulin correctly, the sugar begins to collect in the blood.
Blood tests are performed to detect pre-diabetes. These include a fastest plasma glucose (fpg) test. The test result of 100-125 MG / DL can indicate pre-diabetes. In addition, an HBA1C can be tested, which measures blood sugar levels in the past three months. If HBA1C test is between 5.7 and 6.4%, it indicates pre-diabetes.
According to healthline, the symptoms of pre-diabetes are always not obvious, but some people appear on the skin around the tall, neck and elbows. Being black around the armpits, neck and elbows is a symptom of pre-diabetes. Pre-diabetes is a position that can be remediated. Once the diet and lifestyle changes to the lifestyle, the risk of type 2 diabetes can be saved. Pre-diabetes can be enlightened by making the right diet and lifestyle. Let’s know the changes in the diet and lifestyle that can turn pre-diabetes.
Healthy eating and drinking habits
The dose is very important for pre-diabetes. Avoid processed and sweet foods. ਆਪਣੀ ਖੁਰਾਕ ਵਿੱਚ ਹਰੀਆਂ ਸਬਜ਼ੀਆਂ, ਫਲ, ਸਾਬਤ ਅਨਾਜ, ਦਾਲਾਂ, ਮੱਛੀ, ਚਿਕਨ ਅਤੇ ਗਿਰੀਆਂ ਸ਼ਾਮਲ ਕਰੋ। Consume healthy counts like Olive oil. May increase the sweet drink and white bread blood sugar, so avoid them. Eat balanced food in small food and drink a lot of water. It makes insulin sensitivity better.
Regular physical activity is necessary
Take at least 30 minutes a walk every day, drive bike or swim. Exercise five days a week helps burn the body glucose and improves insulin’s effectiveness. According to the American Diabetes Association, weekly, the weekly exercise can help reversive pre-diabetes. It also encourages losing weight and improves heart health.
Control your weight
Affects the extra stomach and body fat insulin. The search indicates that only 5 to 7% of weight loss improves a lot of sugar. Reducing fat, liver and muscles are made more insulin-sensitive, which reduces blood sugar levels. A healthy diet and regular exercise can help control weight and maintain a healthy body.
Get enough sleep and reduce stress
In times of stress, the body leaves the hormone that increases blood sugar. You can manage stress through yoga, attention and deep breathing. It is also very important for the management of stress, because less sleep reduces the effectiveness of insulin. Aim daily sleeping target. By taking good night’s sleep and controlling stress, pre-diabetes can be enlightened soon.
Regularly check your blood sugar
To reverse pre-diabetes), check your blood sugar regularly. Consult your doctor and dietician to make an individual diet and exercise plan. Drugs can also be assigned to fall. Pre-diabetes is not just a cure to the reverse, but a long-term lifestyle process.