Metabolic Health

Ways to Prevent Diabetes in Early Stage (Prediabetes) - Sugar.Fit

Reviewed by

Shifa Fathima

5 Ways to Prevent Diabetes in Early Stage

Summary: Early-stage diabetes or prediabetes is a serious health issue that should be taken proper care of at the earliest. If neglected, it may turn into diabetes, which can, in turn, result in various fatal health problems. There are some signs of early diabetes which can warn even healthy people of this underlying problem. Luckily, there are quite a few effective and simple ways to control prediabetes. We need glucose for supplying energy to body cells, for which we eat foods containing carbohydrates and sugar. Our pancreas secretes a hormone called insulin, which breaks down the glucose obtained from different foods to the energy consumed by body cells. When the glucose level in the blood increases much above the normal range in the human body, the person is detected with an ailment called diabetes. However, a person may also be detected with prediabetes or early-stage diabetes. So, it is essential to know how to control diabetes in an early stage to save patients from its disastrous outcome.  

What is Early-Stage Diabetes (Prediabetes)?

If the blood sugar level of a person is higher than the normal range but not so high as a diabetes patient, this health condition is termed prediabetes or early-stage diabetes. Both children and adults can be affected by this ailment. If they do not start its treatment as soon as it is detected, it may soon lead to Type 2 diabetes. Moreover, if a person suffers from prediabetes for a long time, some important organs, like the heart and kidneys, may be damaged in the same way as seen in the case of a diabetes patient. The causes of prediabetes are almost similar to those causing Type 2 diabetes. Insulin resistance of body cells can cause prediabetes, resulting from a metabolic disturbance in the body.

Symptoms of Prediabetes

Too much thirst more than normalFrequent urination at nightContinuous tirednessIncreased appetiteBlurred eyesightNumb feeling in the hands and feetLateness in healing woundsGet infected quite oftenUnplanned loss of body weightDarkening of the skin on neck, armpits, knuckles, elbows, and kneesMost of these symptoms are the same as those of Type 2 diabetes. Hence, it becomes difficult to differentiate between two conditions unless a blood glucose test is done.

How to Control Early Diabetes in 5 Ways

Cut sugar and refined carbohydrates from the diet

: A person diagnosed with prediabetes needs to avoid sugary food items. They should avoid too much processed or refined foods, increasing their blood sugar level. Complex carbohydrates are not easily absorbed in the body cells, as they break down very slowly.On the contrary, refined carbohydrates quickly break down into glucose to be absorbed by blood cells. Hence, it is best to avoid processed sugar, syrups, white rice, white bread, pasta, and breakfast cereals, rich refined carbohydrates sources. Too many sugary foods, like pastries, carbonated soft drinks, jam, juices, candy, and sweets, are also eliminated from the diet of a prediabetes patient.

Healthy Diet

: The ideal diet for a patient with early diabetes should comprise whole grains, lean meat, fish, less sugary fruits, and fresh vegetables. It is better to consult an expert dietician to know how to reverse early diabetes by having healthy meals daily. Foods with a high glycemic index can increase blood sugar levels. So, dieticians prescribe only low glycemic index foods, like wholegrain bread, carrots, beans, sweet potatoes, leafy vegetables, oats, and corns. Fiber-rich foods are also included in this diet chart, among which legumes, fruits, and vegetables are preferred. Lean meats, egg white, sea fish, shellfish, soybean products, and low-fat yogurts are rich sources of proteins and are included in the diet in prescribed amounts.

Quit smoking

� The effect of nicotine can increase the blood sugar level in the human body. Insulin becomes less effective in lowering the glucose level due to the presence of nicotine in the body. Thus, regular smokers face a greater threat of being inflicted with prediabetes. It is seen that insulin regains its usual function after 8 weeks from when a person quits smoking. However, it may not be easy to stop the addiction to tobacco, for which many people need medical help from their doctors.

Stay Active

: The habit of regular exercise is the best way to decrease the body's blood sugar level. It is seen that the lack of physical activities can lead to worsening the symptoms of prediabetes. The insulin resistance of the body cells can be increased only through a daily exercise regime, as declared by the doctors of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). After a vigorous workout session, body muscles consume more glucose to stay energetic. However, cardiac patients cannot do strenuous exercises, which can harm their health. They can only go for daily morning or evening walks, dancing, swimming, and cycling. Doctors recommend working out for at least 30 minutes a day, 5 days a week.

Stay Hydrated

: Everyone needs to drink a sufficient amount of water daily to keep the body cells adequately hydrated. Staying hydrated is more important for patients suffering from prediabetes to remain healthy. They should drink only normal water instead of soda, fruit juice, or other sugary drinks to quench their frequent thirst. The ideal amount of water that a person should drink depends on their height and weight, lifestyle, and climate. The frequency of urination of the patient also determines the amount of water they should be consuming in a day. The urine color should always be pale yellow, and a darker shade of the urine indicates the person is dehydrated and needs to drink more water. If prediabetes can be cured before it turns into Type 2 diabetes, patients can be saved from many other ailments. It is found that millions of adults are suffering from prediabetes worldwide. So, they should know how to control early diabetes, to be cured of this health problem.

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