How to Stop Pre-Diabetes from getting worse
The disease of diabetes is a grave chronic illness that affects millions of people around the world.
If you’re diabetic and you aren’t able to control your blood sugar levels, you could develop some or all of the serious health issues, including kidney failure, heart disease and damaged nerves , among others.
Pre-diabetes is a disease where the levels of your blood glucose are higher than what they should be, but not to the point that you’re diagnosed as diabetic. Research suggests that about 70% of people with pre-diabetes eventually develop type 2 diabetes full-time.
This means that 30% of people can stop the progression in diabetes prior to it develops into an ongoing disease. If you’ve been diagnosed as being pre-diabetic getting into full-blown diabetes is not inevitable.
It is impossible to change your previous behavior, your age or your genetics, but you can alter your way of life… the way you dress and the food and drinks you consume.
How your digestive system works
The food you eat is typically a mix of carbohydrates, proteins , and fats in various amounts. A portion of meat, for instance, has a lot of proteins and fats. Potatoes, for instance, contain many carbohydrates.
After you’ve digested a small amount of food, it’s broken down into its primary constituents… carbohydrates proteins, fats and proteins. The components are further broken down by your digestive system before being released into the bloodstream that circulates them throughout your body.
Your energy is derived from glucose. Glucose is simply a sugar. It is however your body’s main source of energy.
The majority of glucose is derived from digestion both starch and sugar found in carbohydrates that you consume from foods like rice bread, pasta, grains, pasta as well as potatoes, fruit and certain vegetables. The glucose that is produced during digestive process in your stomach gets carried into the bloodstream and is then pumped out to the cells of your body.
Glucose is the fuel source for cells… it is the powerhouse behind your thoughts, movements and pretty much everything else you do.
To provide energy to cells, glucose needs to enter them. It is only able to do this by using insulin.
Insulin is an hormone (a kind of chemical). It is made by the pancreas. It releases insulin to your bloodstream. It then circulates through your body before interacting with glucose in the same journey. The goal that insulin serves is to permit glucose to get into the cells of your body.
To accomplish this, insulin binds to a receptor located on the cell’s surface. The cell’s membrane is then reshaped to let glucose enter the cell. Cells then can use glucose as fuel.
The glucose-insulin system must function properly in order for you in good health.
If the insulin doesn’t complete its job of opening the cell’s doorway’ for glucose, it won’t be able to be absorbed into cells… so the cells will be depleted of fuel.
The condition of diabetes is one where the insulin-glucose system is not functioning properly.
There are two major kinds that are diabetes-related: (a) Type 1 diabetes and (b) type 2. Over 95% of patients suffer from type 2 diabetes.
Type 1 diabetics suffer from a lack of insulin., the pancreas doesn’t produce any insulin, or at the very least it produces very little. It is impossible to treat type 1 diabetes. The only way that diabetics will survive is by taking regular doses of insulin.
For type 2 diabetics the pancreas produces insulin that is released into bloodstream. When the insulin reaches on a cell, it has difficulty attaching itself to a receptor. Therefore, it is unable to cause the cell’s membrane to open and let glucose be absorbed into the cell.
Insulin resistance refers to the condition where insulin is ineffective at attaching itself to receptors on cells.
Imagine you have a key that’s trying to slide through a lock door. In the event that the lock gets blocked… like using a small amount of chewing gum… the key will not be able to get inside. There’s absolutely nothing wrong with your key , and there is nothing is wrong with your lock. However, before the keys is able to enter the lock, it needs to be cleaned.
One of the primary causes for insulin resistance is that it has cells that are blocked by fat. There is only one way you can unblock the doors is to eliminate any fat possible from your diet over up to six weeks (at minimum) until the receptors on your cells are completely free of fat.
What do you need to do to avoid type 2 diabetes from developing from pre-diabetes to a full-blown chronic disease… and the increased risk for heart attack, strokes kidney transplants, blindness, leg amputations, as well as other terrible ailments?
Change your lifestyle using:
Exercise and
Diet
Here are 12 suggestions for things you can try:
1 Avoid sedentary behaviour
A sedentary way of life is one where you sit for the majority of the time and perform only a small amount of physical exercise. The connection between sedentary behavior as well as the possibility of developing developing diabetes is well established.
An analysis of 47 studies revealed that those who spend the majority of their time engaged in sedentary behavior (eg office workers) are at an 85% chance for developing type 2 diabetes.
When you’re in the office, you have many methods to improve your lifestyle of sitting for long periods of time:
Get up off your chair and take a walk for a couple of minutes every hour.
Sit instead of standing while talking on the phone.
Instead, take steps instead of taking the lift.
You can park far away from the grocery store, so you’ll need to walk for some distance to enter.
Enjoy long walks at night (easy when you own dogs).
The best method to reverse the sedentary habits is to set a schedule of actions that you can take each day.
[2] Do lots of exercise
Research has shown that physical exercise improves the insulin sensitivity cell… When you exercise you require less insulin for blood glucose to get into the cells.
A variety of types of physical activity can lower blood glucose levels in pre-diabetic adult who are overweight or obese… which includes resistance training, aerobic exercise and high-intensity inter-val training.
A study of people with pre-diabetes showed that intense exercise can increase the sensitivity of insulin up to 85 %… while moderately intensive exercise raised it by more than 50 percent. This effect only occurred during the times they actually exercised.
Another study showed that to boost insulin response in diabetics in the pre-diabetic stage, they had to burn at least 2,000 calories per week by exercising… But that isn’t difficult to accomplish if you put your sights on it.
The trick is finding something you love and are able to do regularly, and then commit to it for the long haul.
3. Stop smoking
Apart from lung cancers and prostate, as well as breast colon, oesophagus, colon as well as the digestive tract in addition to heart disease and emphysema studies show strong connections to the smoking of cigarettes (and exposure to smoke from second-hand sources) as well as Type 2 Diabetes.
Smoking can increase the risk of developing diabetes by 44% for regular smokers and 61% for high-risk smokers (more than 20 cigarettes per day) as compared with non-smokers as per the meta-analysis of multiple studies which combined included more than one million smokers.
Quitting will reduce this chance over time, but not immediately.
A study of males who smoke middle age shows that after five years of stopping smoking, their risk of developing diabetes decreased by 13%, and after 20 years , the risk was the same as those who never ever smoked.
[4] Lose weight
The majority of those who develop Type 2 Diabetes are obese or overweight. Furthermore, people who have pre-diabetes are more likely to carry visceral fat … that is, they have excess weight in their abdomen and middle organs, such as the liver.
Research has shown that excessive visceral fat causes insulin resistance, which increases the risk of developing diabetes dramatically. This risk can be minimized through weight loss, specifically in the middle.
A study of more than 1,000 participants found that for each kilogram (2.2 pounds) they shed their risk of developing diabetes decreased by 16 percent. The study also showed that the greatest reduction in risks was 96% which is losing 6 kilograms (13.2 pounds).
There are many methods to lose excess weight… exercising… eating a healthy diet.
There are a variety of diets to pick among: Mediterranean, paleo, low-carb vegetarian. Perhaps the most effective is the Beating Diabetes diet.
5. Reduce the amount of calories in your diet
As you’ve already figured out the primary reason for developing the condition is the fat blocking the receptors within your muscle cells. As a result, insulin can’t open cell membranes, allowing glucose to pass through. In the end, the “cure” is to unblock the receptors.
If you’re pre-diabetic, it is likely that fats are already causing problems for the receptors. The receptors can be unblocked by reducing the amount of fat you consume through your diet.
To reduce the amount of calories you consume:
ensure there is less than 10 percent of the energy you get from all food items you consume is in the form of fat (read the label) and
cut down on your consumption of animal products and eggs, as well as dairy products in the most effective way possible and concentrate on eating foods that are made from the plants (fruit as well as vegetables).
It’s that easy.
Reduce the refined carbohydrates you consume
Refined carbohydrates refer to refined sugar and other grain products which are milled. The process eliminates fibre from the diet minerals, vitamins, and fibre from the grains.
Examples of refined carbohydrates include the white sugar and granulated sugar High fructose corn syrup, and others and white rice, white flour white pasta, white rice, etc. They are digested much faster than the unrefined carbs.
Many studies have revealed that there is a connection between the consumption of sugar and other refined carbohydrates and the risk of developing diabetes.
For instance, a study of a set of 37 studies revealed that people who consume the most refined carbohydrates are four times more likely to develop diabetes than those who have the most minimal intakes.
This is due to the simple sugars as well as refined carbohydrates are digested rapidly and are quickly absorbed into the bloodstream. This leads to a surge in the amount of glucose in the blood.
However, since you’re pre-diabetic the cells in your body are unable to take on the actions of insulin. In the end, the insulin spike causes the pancreas to create more insulin.
In time, this can lead to increasing levels of insulin and blood glucose throughout your blood, until eventually you get complete diabetes.
To prevent this, you need to cut out sugar from your coffee and tea as well as stop drinking sodas, and other drinks that contain sugar.
Also, you should begin eating foods that are natural, such as whole grains and legumes, as well as fruits and raw vegetables All of which are the top sources of unrefined carbohydrates.
[7] Eat a high fibre diet
Dietary fibre is an indigestible part of plant food. There are two kinds of fibre, and eating enough of both is essential in preventing the development of pre-diabetes into the full-blown type.
Soluble fibre is a fibre that dissolves in water and forms the appearance of a gel that reduces the rate that food is absorbed which reduces the chance of rapid rises in blood sugar.
Insoluble fibre is not able to dissolve in water, but can take up water and makes your stool heavier which makes it easier for your stool to pass through. It’s also associated with lower blood glucose levels, but the way it works is not understood.
The most important sources of soluble fiber comprise… beans (beans peas, peas, and others). )… cereals (oats barley, rye and oats )… vegetables like artichokes, broccoli and carrots… roots vegetables like sweet potatoes , onions… along with the inner linings of certain fruits like prunes and plums, berries, apple, and bananas.
Insoluble fibre is located mostly in… entire cereal grains… the bran of corn and wheat… the seeds and nuts… potato peels… Flax seeds… fruits like avocados and bananas… certain skins, like those on tomatoes… and even vegetables like green beans, courgettes, cauliflower (zucchini) as well as celery.
Certain plants are rich in of both insoluble and soluble fibre. Consume lots of fruits and vegetables and you’ll be able to have enough fibre to avoid the development of diabetes in your pre-diabetes.
Limit your consumption of processed food items
Foods processed, like bacon sausage, pate salami breakfast cereals, cheeses as well as tinned vegetable bread and snack foods that are savoury (crisps and sausage rolls, pasties, and pies) biscuits and cakes microwave meals, and many more contain oils in addition to added fats, refined grains, sugars as well as all kinds of additives.
Processed food is linked to many health issues including diabetes. One study showed that poor-quality diets that contain a lot of processed foods can increase the risk of developing diabetes by 30percent..
To prevent your diabetes from becoming chronic You must reduce your intake of processed foods. Take a diet of fruits, vegetables and nuts, as well as other plant-based foods.
Restrict portions sizes
When food enters in your stomach begins to be digested in a single step.
Unsurprisingly, eating too much food in one time is known to increase blood sugar levels and insulin levels for those who are already diabetic.
A study over two years of men who were pre-diabetic observed that those who lowered the amount of food they consumed at one meal were lower risk of developing diabetes as compared to those who ate huge quantities.
Another study on people suffering from diabetes relapses found that people who practiced portion control reduced their blood sugar and insulin levels by a significant amount after 12 months.
To prevent the onset of diabetes it is essential to exercise portions control.
10. Drink plenty of water, coffee , and tea
Drinking water… plenty of it… is your main beverage.
Drinking water all times means that you’ll avoid drinks which are loaded with sugar, preservatives and suspect ingredients.
A large study that surveyed 2,800 people revealed that people who consumed more than two cups of sugar-sweetened beverages daily were at a 99% higher chance to develop LADA and 20 percent higher risk to develop type 2 diabetes.
LADA, a form of latent autoimmune diabetes in older adults is an kind that is a type of type one diabetes, which is common for people who are older than 18 years old.
A few studies have revealed that increased consumption of water (as opposed to increasing the amount of sodas and fruit juices that you consume) results in better blood glucose control and an improved insulin response.
A study of 24 weeks, for instance, found that overweight adults who switched diuretics with water as part of a weight loss program saw a decrease in insulin resistance as well as lower levels of insulin and blood glucose after fasting.
Drink plenty of water at minimum 2 to 4 litres daily to avoid the progression of diabetes.
Avoid sweetened energy drinks and sodas. If you are in need of an energy boost or a mood boost, try tea or coffee.
Tea and coffee contain polyphenols antioxidants that can help assist in the prevention of diabetes. Green tea also has epigallocatechin gallate (EGCG) is a distinct antioxidant that has been found to lower the production of blood sugar by the liver and increase the sensitivity of insulin.
A number of studies have demonstrated the consumption of coffee on a regular routinely reduces the risk of developing type 2 diabetes by anything between 8 and 54 percent. The biggest reduction in risk can be seen for those who consume the most.
A review of several studies that involved coffee and tea produced similar results. The review also revealed that the likelihood to develop diabetes decreased by the greatest amount for ladies (of different sizes) and obese men.
It’s a good idea to drink good to drink plenty of tea, water and coffee for people who are pre-diabetic and want to prevent developing diabetes.
11. Take a regular nutritional supplement
The term”nutritional supplement” refers to micro-nutrients , such as vitamins, minerals in food and fat acids.
Vitamins are essential for good well-being. Each vitamin is part of two major groups… the water-soluble and fat-soluble.
The water-soluble … comprise all B vitamins as well as vitamin C. They aren’t retained in your body, and you eliminate excessive quantities of them within your body through urine. Therefore, they are not able to build up to toxic levels within your body.
It is a fat-soluble … include vitamins B, D, E and K. To absorb these vitamins, you must have to include a small amount of weight in fats in your daily diet. In excess quantities, they are stored in the body’s fat, and they can in theory, rise to levels that are toxic. However, this is extremely unlikely.
Minerals are classified into two categories… important minerals as well as trace minerals.
Major minerals are those that are required in the amount in the 100-milligram range (mg) at least every daily. They include magnesium, calcium, phosphorus and potassium. They also include sulphur, sodium and chloride.
Trace minerals are required in quantities of less than 100mg per day. Trace minerals are iron, Iodine, Zinc, Fluoride selenium, copper manganese, chromium and molybdenum.
Minerals are employed in a myriad of ways. For instance your body makes use of calcium to create teeth and bones, as well as iron is used to create haemoglobin that is found in the red blood cells of your.
The functions of all vitamins and minerals aren’t well understood by scientists and even although the results of tests conducted in clinical trials frequently contradict one another the daily intake of a dietary supplement can help to prevent pre-diabetes becoming diabetes-like.
Here’s the steps you should be doing every day:
Multivitamin * to ensure that all your nutritional requirements are taken care of
Vitamin B12 (4mcg) in an extra tablet * to support the condition of your nerve system since your diabetes pre-disease could be impacting your nerves already.
Calcium (400mg) and Vitamin D (2.5mcg) together in a separate tablet to maintain the good health of your bones
Capsules of cod-liver oil high-strength with vitamin D and E, contained in an additional capsule *, to ensure you get enough of essential omega 3 and omega 6.
It is important to focus on vitamin D as it is essential for a good control of blood glucose levels.
Numerous studies have shown that people with low levels of vitamin D present in their bloodstreams are more at risk of developing any type of diabetes. A study showed that those who had the highest levels of vitamin D levels in their blood are 43percent more likely not to be diagnosed with diabetes when compared to those with lower levels.
The majority of health organizations recommend keeping an vitamin D blood concentration of at least 75nmol/L (30ng/ml).
Research studies conducted under controlled conditions have demonstrated that when those who are lacking in vitamin D, they take supplements the blood glucose levels are normalized and the chances of developing diabetes are diminished dramatically.
Include natural herbs in your diet
The web is brimming with assertions, usually false about the ability of certain herbs to stop your pre-diabetes from advancing into a full-blown manifestation of the condition. Here are some of the more believable claims:
Cinnamon … is an extremely aromatic spice that has an extremely distinctive flavor. It is utilized in traditional medicine to treat a wide range of medical ailments, with some results.
According to reports on the internet, that cinnamon could cut the levels of fasting glucose by as much as 30 percent, so I started sprinkled a teaspoon of cinnamon on the porridge (oatmeal) each morning. After a few days my average glucose levels upon the day of my first awakening had decreased by 0.5mmol/l (9mg/l) roughly 8 per cent, which is little less than 30 %… which is a substantial drop, however.
It seems to me that the use of this spice which comes in the form of powdered ground that you can purchase from the local grocery store, could aid in boosting the blood sugar levels of your body and help you avoid the pre-diabetes condition from developing into diabetes.
Bitter Melon… also known as bitter gourd, also known as the karela (in India), is an unusual vegetable-fruit that can be consumed as a snack or as a medicine. It is frequently advised for the prevention of diabetes.
A variety of studies in clinical trials have proven that bitter melon can be effective in reducing blood sugar levels, boosting the release of insulin and reducing insulin resistance.
In January of 2011 for instance, results of a 4-week clinical trial were published in Journal of Ethnopharmacology, which revealed that a daily 2,000 mg dose of bitter melon decreased blood glucose levels in those suffering from the type 2 form of diabetes. The hypoglycemic effects were lower than the 1,000 mg dose per day of metformin, which is a well-known treatment for diabetes.
Although it might assist in preventing your diabetes from becoming worse, bitter melons need to be handled with caution since it has been linked with miscarriages , induced abortions and even miscarriages among animal models… it must be avoided if you’re pregnant or plan to become pregnant.
Curcumin … is an ingredient in turmeric, which is one of the most important ingredient in curries. It is a potent anti-inflammatory and has been utilized in Ayurvedic treatment for a long time.
Research suggests that curcumin could aid in reducing inflammation markers in those with pre-diabetes.
In a controlled study of 9 months of 240 adults who were pre-diabetic In the study, none of those who consumed 750 mg of curcumin a day were diagnosed with diabetes, however nearly 16% of those in the group that did. The study also revealed that the insulin sensitivity of people who took curcumin was increased, and so did the function of their pancreas’ insulin-producing cells.
Therefore, the advantages of curcumin for reducing insulin resistance and reducing possibility that people who are pre-diabetic are likely to develop diabetes have been established.
Berberine … is an alkaloid that is extracted from various species of plants used in traditional Chinese medical. It has been shown to have anti-inflammatory and anti diabetic effects. It is effective by reducing the creation of insulin in liver cells, and also increasing the insulin sensitivity.
A synthesis of 14 research on animals and humans has proven that 1,500mg of Berberine, given with three 500mg doses is just as effective as 1,500mg of metformin , or 4 mg glibenclamide, the two most popular drugs to treat Type 2 Diabetes. Berberine is among the few supplements that have been proven that is as efficient as traditional diabetes medications.
Berberine, however, may interfere with the effects of other drugs, and it is important to exercise caution… Ask your doctor prior to trying to use it to stop your diabetes from getting worse.
Disclaimer (1): Spurious claims that certain supplements will be able to cure or prevent illnesses are common on the web. However , there are some trusted websites that offer research-based facts. These sites are usually linked to well-known medical schools, universities or teaching hospitals.
A word of caution (2) Note: Certain supplements and herbs may interfere in conjunction with the diabetes medications (including insulin) and lead to an excessively low blood sugar levels. Therefore, consult with your physician before taking these supplements.
Conclusion
The condition can progress to complete diabetes quickly in the absence of doing anything about it. The medical effects of this condition are grave indeed.