- Pre-diabetes is when blood glucose levels are higher than normal but not high enough to be classified as diabetes.
- A sedentary lifestyle, poor diet, genetics, aging, and stress can increase pre-diabetes risk.
- Exercise regularly, use alternative sweeteners, maintain a healthy weight, and monitor sugar levels regularly to avoid pre-diabetes.
- Regular physical activity helps increase insulin sensitivity and glucose absorption into cells.
- Talking to your doctor is paramount to identifying risks associated with pre-diabetes and getting the best advice and treatment options.
Pre-diabetes, the state where blood glucose levels are higher than normal but not high enough to be classified as diabetes, affects millions of individuals in America. The condition is often indicative of developing full-blown type 2 diabetes. Fortunately, pre-diabetes can be reversible by leading a healthier lifestyle and eating a balanced diet. Here’s what you need to know about pre-diabetes, its leading reasons, and how to avoid it.
What is Pre-Diabetes?
Prediabetes is a condition that occurs when an individual has high blood sugar. It is considered a warning sign or a precursor to the development of diabetes.
In prediabetes, the body either does not produce enough insulin or becomes resistant to the effects of insulin, resulting in impaired glucose regulation. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels by facilitating glucose absorption into cells.
Prediabetes often has no noticeable symptoms, and individuals may be unaware of their condition. However, certain risk factors can increase the likelihood of developing prediabetes. Here are some common reasons why Americans get prediabetes:
Sedentary Lifestyle
A sedentary lifestyle is often cited as one of the primary culprits behind the rise in pre-diabetes cases in America. Sitting for prolonged periods inhibits insulin sensitivity and glucose uptake by your muscles, causing your body to become resistant to insulin. We recommend engaging in physical activity for at least 150 minutes a week to prevent this.
Poor Dietary Choices
The typical American diet is often laden with calories, sugar, and unhealthy fats, which can all contribute to pre-diabetes. Consuming too much sugar can lead to insulin resistance, which increases the risk of pre-diabetes and type 2 diabetes. To avoid this, limit your consumption of sugary foods and drinks, and opt for foods rich in fiber and nutrients.
Genetics
Genetics also plays a role in the development of pre-diabetes. If you have a family history of type 2 diabetes or are predisposed to developing the condition, your risk of developing pre-diabetes is higher. While you may not be able to control your genetics, you can control your lifestyle choices and take preventative measures to lower your risk of developing pre-diabetes.
Aging
As people age, their bodies become less efficient at using insulin, which increases the risk of pre-diabetes. Additionally, older adults are more likely to be overweight and less physically active, increasing the risk of developing pre-diabetes. To combat this, it’s essential to maintain a healthy weight and engage in regular physical activity as you age.
Stress
Chronic stress has been linked to pre-diabetes by causing your body to release cortisol, a hormone that increases insulin resistance. The stress hormone also increases inflammation, leading to various chronic health problems, including pre-diabetes. Try relaxation techniques such as yoga, meditation, or deep breathing exercises to manage stress.
Preventing Pre-Diabetes
There are various ways you can prevent pre-diabetes. Here are four effective ways to do that:
Use Alternative Sweeteners
Sugar is one of the leading factors for high sugar levels. Using alternative sweeteners can be a great option for reducing your sugar levels. One of the best options is using a high-quality Stevia organic sweetener for beverages and pastries. Stevia is a natural sugar-free sweetener that is an excellent choice for those with pre-diabetes or diabetes.
Maintain a Healthy Weight
Another way to prevent pre-diabetes is by maintaining a healthy weight. Being overweight or obese increases the risk of developing prediabetes due to decreased insulin sensitivity. Losing weight and avoiding unhealthy fats can significantly lower your risk of pre-diabetes and type 2 diabetes.
Exercise Regularly
Regular physical activity is essential for people with pre-diabetes, as it helps increase the body’s insulin sensitivity, aiding in glucose absorption into cells. At least 150 minutes of moderate-intensity physical activity per week for optimal health benefits.
Monitor Your Sugar Levels
Finally, it’s essential to monitor your blood sugar levels regularly. This can be done with a blood glucose meter or a continuous glucose monitor (CGM). Checking your readings frequently and consulting with your doctor can help you keep your sugar levels in check and prevent pre-diabetes from progressing into type 2 diabetes.
By following these tips, you can lower your risk of developing pre-diabetes and take measures to protect yourself from the condition. Pre-diabetes is a serious health condition that should not be taken lightly. Small changes to your lifestyle can make a big difference in preventing pre-diabetes and improving overall health. Make sure you talk to your doctor if you think you are at risk for pre-diabetes so they can provide you with the best advice and treatment options.
