India is said to be the Diabetes capital of the world. To add, reports show that there are an estimated 77.2 million people in India who are suffering from pre-diabetes. That makes us the second largest country in the world followed by China.
Many People Don't Know What Prediabetes is ! Are You One Among Them?
Prediabetes is a condition in which the amount of glucose in your blood is higher than normal. However, it is not so high to be termed as ‘diabetes’. It is the ‘border line’ or ‘gray area’ between normal and diabetes. With prediabetes there comes always a higher risk of developing Type 2 Diabetes. There is also a greater chance of developing health problems like heart disease and stroke.
However, not all is lost because there is also some good news. Having prediabetes doesn’t always mean that Diabetes will be a by-product. In fact, you have the power to reverse the condition. This can be achieved by making simply daily lifestyle changes such as exercising, limiting your carbohydrate intake and making efforts to lose excess weight.
It is also seen that 15-30% of people with prediabetes will develop type 2 diabetes within a span of 5 years if there are no lifestyle changes incorporated.
Some people who have pre-diabetes exhibit hardly any symptoms. Therefore it is likely that you may have prediabetes and not even be aware of it.
Tests to Determine Prediabets
Either one of the two below tests are used by doctors to diagnose diabetes and prediabetes.
- Fasting Plasma Glucose Test (FPG) – In this test, a person's blood glucose level is measured first thing in the morning before breakfast.
|< 100 mg/dl||Normal|
|100 – 125 mg/dl||Prediabetes|
|126 mg/dl or above||Diabetes|
- Oral Glucose Tolerance Test (OGTT) – This test measures a person’s ability to break down glucose. In this test, a person’s blood glucose is measured in the morning after the person has fasted overnight or has been without food for 8 hours. The test is repeated again after two hours after drinking a glucose rich beverage. This test may also be used to diagnose gestational diabetes in pregnant women.
|< 140 mg/dl||Normal|
|140 – 199 mg/dl||Prediabetes|
|200 mg/dl or above||Diabetes|
Persons who are at higher risk of prediabetes
Some people will face an increased likelihood of having pre-diabetes. Among those who should be screened for pre-diabetes include overweight adults age 45 and older. Also, those who are under age 45 and are overweight and have one or more of the following risk factors must be tested.
- Family history of diabetes
- Are mostly physically inactive
- Have had gestational diabetes
- Have elevated blood pressure
- Low HDL Cholesterol
- Members of certain ethnic groups like South Asian, Native American, African-American etc.
Now, the main part is prevention.
How to Prevent Diabetes if you are Prediabetic
The two principle factors you must consider are:
- Dietary Changes
- Physical Activities
- Choose healthier food choices by reducing portions and limiting added fat and sugar. Get the help of a doctor or nutritionist.
- Thirty minutes or more of exercise daily. Exercise increases insulin sensitivity. This essentially helps to tackle the root cause of type 2 diabetes. Exercise keeps your heart strong, makes you sleep better
So start with a exercise simple regime and include it in your daily routine and kick start a healthy life.