Signs that you are Prediabetic and How to control
Diabetes is one of the dreaded conditions in recent years and you must keep a check on signs that you are a prediabetic. You see it in people of all walks ages and lifestyle, alike. Once diabetes is tested positive in a person then he/she has to take care and check their blood sugar levels regularly. But how do you avoid diabetes and how do you find out you are a strong candidate for diabetes? There is a condition recognized as Prediabetes. It is a condition, if you are not alert, may later lead to type2 Diabetes. If the blood sugar level is more than 100mg/dl but less than 125mg/dl then you are prediabetic.
Signs that you are Prediabetic and Risk Factors
What are the symptoms of Prediabetes? Actually, there aren’t any marked symptoms. But there are subtle signs. The symptoms of diabetes may also occur in a person who is a prediabetic.
- Frequent thirst – feeling thirsty every now and then, is a sure sign that you are on the path to diabetes, if you are not already there.
- Frequent urination – the urge to run to the bathroom every now and then is a sure symptom that you need a blood sugar test.
- Fatigue – Feeling tired without any strenuous activity is a sign of concern.
- Less sleep – Sleeplessness is also a very striking signal that you are a diabetes candidate.
- Overweight – If your Body Mass Index (BMI) is more than 25 then you are a strong contender for diabetes. You are prediabetic already because of you overweight.
- Dark patches on the skin – If new dark patches on the skin, especially on the neck, elbows, knees and knuckles appear, then you need to worry.
- Age – If you are 45 years and above, then again, chances of being a prediabetic is more.
- Gestational Diabetes – If you have had gestational diabetes and have given birth to a baby who weighs more than 4kilos, that puts you on a high risk list of Prediabetes.
- Ovarian Cysts – If you have ovarian cysts, a condition known as Polycystic Ovary Syndrome, this may leave you Insulin resistant. Chances are high that you will end up a prediabetic.
- High Blood Pressure – One more symptom that should prompt you to check on your blood sugar level. Hypertension paves the way for prediabetes.
- High Cholesterol – Just like high blood pressure, high cholesterol level also indicates that you have higher chances of being a prediabetic.
- Family history of diabetes – If your parents and grandparents were diabetics, then it indicates that you may be also on your way there. That makes you a prediabetic.
How to Control Prediabaetes?
If you have one of or all the above symptoms, then first thing what needs to be done is get a blood sugar test done, fasting and after food. If the blood sugar levels are higher than the normal but lower than the level stating diabetes, you are at high risk of getting Type 2 Diabetes. But all is not lost. Prediabetes is reversible. A few changes in your food habits and lifestyle are all that is needed. Three important factors that you must do is,
- Eat regularly – Three regular, moderate meals taken on time. Plus small snacks in between if hungry.
- Exercise – Exercise daily for at least 30 minutes. If it is impossible for you to exercise given your tight schedule, do take a time out for a 20-30 minute brisk walk.
- 8 hours sleep – A good night’s sleep keeps fatigue at bay. Also the body gets enough rest to rejuvenate and repair itself.
Other factors that help you Get Rid of Prediabetic symptoms are
- Healthy food habits – Eat whole grain carbs like oats and brown rice instead of white rice, white bread. Up your vegetable intake. Replace fruit juices with whole fruits that give you enough fibers. Replace junk snacks with healthier vegetable or fruit salads. Go for low-fat or non-fat dairy products. Chuck the sugary aerated drinks, sodas out. Alcohol also needs control. Cut down on sugar and oily foods.
- Reduce weight – Best way to get rid of prediabetic conditions is to bring the weight down at least by 5-10%. This will bring cholesterol, blood sugar and blood pressure under control, with a healthier you.
- Quit smoking – Another enemy that promotes prediabetic condition is use of cigarettes and other forms of tobacco consumption. It affects the lungs and also contaminates blood and heart.
Prediabetic people need to regularly and consciously keep a check on their health with regular blood sugar tests, to keep diabetes at bay. A healthy, planned lifestyle with good food and regular exercise thrown in, will keep you away from prediabetes as well. Get your Diabetes check every few months so you can control diabetes at early stages.