Diabetes is a chronic disease that has been seen to affect many people around the world. There are many complications that may arise when you are diabetic but can be eliminated if you can be able to control blood sugar levels in your body. Failure to control the blood sugar level often leads to other severe medical conditions for instance kidney failure, heart diseases, damage of nerves or many more.
Pre-diabetes occurs when the level of your blood sugar is high than what it is expected but not at a level where you qualify to be diagnosed with diabetes. Most of patients with such conditions often end up developing type 2 diabetes. Once you have been diagnosed as a pre-diabetic it is easy to end up being diabetic. However, it is possible to prevent it from becoming chronic by changing your lifestyle by observing what you consume.
Digestive system in digesting fats, carbohydrates and proteins
When you consume proteins, fats and carbohydrates, they are broken to release proteins, fats and carbs. These are further broken then released to the blood stream. Digestion of starch and sugar available in rice, bread, vegetables, fruits or others are a source of glucose the body needs to provide energy. The glucose has to get to the cells to be able to enable you think or move. Insulin helps the glucose get into the cells in order to be able to do these. Insulin is released by the pancreas then released to the body where they attach themselves on the cell, hence, enabling the uptake of glucose by the cells by opening the cell membrane.In instances where the insulin fails to open the cell door for glucose to get in, it accumulates on the wall leading to high glucose level hence developing diabetes.
Types of diabetes
Type 1 diabetes – this occurs when your pancreas is not able to produce insulin or produces very little insulin. This is not curable but can be managed by taking insulin shots. You also need to wear shoes for diabetics and ensure that you protect your foot from complications.
Type 2 diabetes–the pancreas is able to produce insulin then releases it to the blood stream but is not able to attach on the receptor. This therefore means that the cell membrane cannot be opened, hence, glucose will not be able to enter into the cell.
The main cause of insulin resistance is fat accumulation on the doors of the cell.Avoiding fat consumption for a while will help your cells unjam it. The best things to do to prevent pre-diabetes from developing into diabetes is by observing your diet and exercising a lot. This will also prevent development of other health complications such as diabetic neuropathy, heart attack, leg amputation or kidney disease.
Tips: Things to avoid pre-diabetes to advance
Physical exercise have been seen to increase sensitivity of insulin by your cells and it will only require less insulin for blood glucose to be able to enter into your cells. If you are overweight and pre-diabetic, exercising will help reduce the level of blood sugar in your body preventing it from developing into diabetes. Engage in a physical activity you like and do it regularly and you will testify on the positive changes it will have on your body. After the exercise or a busy day, you should buy a foot massager for diabetics relax your legs.
- Avoid a sedentary lifestyle
A sedentary lifestyle is one where you undertake very little or no any physical activity by just sitting most of the time. This is very dangerous as it may lead to many healthy complications or even cause death. Most people who works in offices on jobs that requires them to sit down most of the time have a high risk of developing diabetes. The best way to beat a sedentary lifestyle is by:
-Stand when on your phone
-Take a walk from your seat each hour for some minutes
-Avoid an elevator and take the stairs
-Take a walk during the day and if you have a pet then it will greatly help
-When going for shopping park your car at a distance from the entrance so that you can be able to walk for sometime
3. Reduce fat intake
Fat jams the cell receptors making it hard for insulin to induce the cell membrane opening for glucose to get in, hence, requiring them to be unblocked. Taking food with very little fat will prevent such situation as well as pre-diabetes developing into chronic diabetes.To reduce the amount of fat intake, take less eggs, meat, nuts, and dairy products and eat more vegetable and fruits. In case of processed food ensure that the label on the fats is less than 10%.
- Avoid smoking
Smoking has been seen to greatly influence the development of type 2 diabetes. It increases diabetes risks among smokers unlike in non-smokers. If you are a smoker, quitting this vice now will have a positive impact in reducing the risk over sometime.
- Reduce intake of refined carbs
Refined carbs lacks vitamins, minerals and fiber in grains. They include white and granulated sugar, white rice, flour and many more. These carbs are digested faster unlike the unrefined ones. Their absorption is fast therefore increasing the levels of sugar in your blood exposing you to diabetes. If you are pre-diabetic, then it means that your cells are resistant to what an insulin does, hence, the pancreas will produce excess insulin. At the end, the high level of insulin and glucose may lead to chronic diabetes. To prevent this, avoid sugary drinks or using sugar in tea or coffee and eat more of natural foods.
- Lose weight
Most overweight people are prone to type 2 diabetes and presence of visceral fat in pre-diabetic patients. The visceral fat leads to resistance of insulin hence leading to development of diabetes. In order to reduce such risk, we advise you to reduce fat in the middle area of your abdomen. Taking the right diet and exercising will help you lose weight naturally. Make sure that you wear diabetic socks to protect your sensitive legs from harm.
- Reduce consumption of processed foods
These foods includes sausage, cheese, bread, cakes, oily foods, cereals and many more. Most processed foods increases the risk of diabetes and in order to prevent this, you need to reduce intake of such foods and consume more vegetables, nuts, fruits and others.
- Eat your food in small portions
Eating more food at a go increases the insulin and blood sugar level especially if you are pre-diabetic, thus, risking diabetes.The best way to control the blood sugar and insulin level is by eating less food at a go.
- Drink plenty water, tea or coffee
Drink a lot of water and beverages with less sugar. Sugary beverages increases the risk of type 2 diabetes. More water intake helps your body to control the level of glucose and insulin resistance and prevent developing diabetes. Polyphenols antioxidants in tea and coffee provides protection to your body against diabetes.The tea also has an antioxidant which reduces blood sugar released by the liver while increasing insulin sensitivity. Plenty of these three will prevent diabetes.
- Take food with high fiber
Fiber helps prevent pre-diabetes developing into chronic diabetes. They include soluble and insoluble fiber. Soluble fiber reduces any increase in blood sugar while insoluble fiber absorbs water hence reducing blood sugar. Grains, legumes,vegetables and some fruits are a source of soluble fiber while whole grains, nuts are a few among sources of insoluble fiber. Ensure to eat more fruits and vegetables to prevent pre-diabetes developing to diabetes.
Pre-diabetes can develop into type 2 and type 1 diabetes if you don’t change your lifestyle and observe the various instructions given by your doctor. Nonetheless, it can be managed if the person is willing to work on becoming healthy by avoiding such things as smoking and drinking alcohol and wear recommended footwear such as slippers for diabetics. This article has examined various tips of managing a pre-diabetes condition.