Diabetes is an extremely serious persistent illness suffered by millions of individuals worldwide.
If you are diabetic and fail to manage your blood glucose levels you are most likely to end up with one or more major medical conditions, such as heart disease, kidney failure and broken nerves amongst many others.
Pre-diabetes is a condition in which your blood glucose levels are higher than they ought to be however not so high that you are identified as diabetic. Research suggests that as much as 70% of persons with pre-diabetes go on to establish complete type 2 diabetes.
But this means that 30% handle to halt the development of diabetes prior to it becomes a persistent illness. So, if you have been identified as pre-diabetic, establishing full-blown diabetes is not inevitable.
You can’t alter your past behaviour, your age or your genes however you can alter your way of life … how you disport yourself and what you drink and eat.
How your digestive system works
The foods you consume are mostly a mix of carbohydrates, proteins and fats in numerous proportions. A piece of meat, for instance, consists of primarily protein and fats. Veggies such as potatoes consist of great deals of carbs.
When you digest a little bit of food, it is broken down into it main components … carbs, proteins and fats. These elements are then broken down even more in your digestive system and released into to your blood-stream which delivers them around your body.
Your energy originates from glucose. Glucose is just a simple sugar. But it is your body’s primary source of energy.
Most glucose originates from digesting the sugar and starch in carbohydrates which you receive from food such as rice, pasta, grains, breads, potatoes, fruits and some vegetables. The glucose produced by digestion in your stomach is soaked up into your blood stream which delivers it to your body’s cells.
Glucose is the fuel for your cells … it powers your movements, ideas and practically whatever else you do.
In order to power your cells, glucose needs to get into them. It can just do this with the help of insulin.
Insulin is a hormone (a type of chemical). It is produced by your pancreas. The pancreas releases insulin into your bloodstream where it travels around your body and meets glucose on the same trip. The purpose of insulin is to make it possible for glucose to enter your cells.
To do this, insulin attaches itself to a receptor in the surface area of the cell. This triggers the cell membrane to enable glucose to enter the cell. The cell can then utilize the glucose as its fuel.
This glucose-insulin system has to work correctly if you are to be healthy.
If the insulin does not do its job of ‘opening the cell door’ for glucose, the glucose will not be able to enter the cell … and the cell will run out of fuel.
Diabetes is a condition in which the glucose-insulin system does not operate properly.
There are two major kinds of diabetes: (a) type 1 and (b) type 2. More than 90% of diabetics have type 2 diabetes.
In type 1 diabetes the pancreas does not produce any insulin or, at best, extremely bit. Type 1 can not be cured. The only way these diabetics can endure is by taking regular shots of insulin.
In type 2 diabetes, the pancreas does produce insulin which is released into the bloodstream. However when the insulin reaches a cell it has problem attaching itself to a receptor. So it can not induce the cell membrane to open and enable glucose to go into the cell.
Insulin resistance is the condition in which insulin is not able to connect itself to cell receptors.
Picture a key trying to slide into a lock in a door. If the lock is jammed … say, with a little bit of chewing gum … the secret can not get in. There is nothing incorrect with the secret and absolutely nothing wrong with the lock. But prior to the key can get in, the lock needs to be cleaned out.
Among the main reasons for insulin resistance is having cell ‘doors’ that are jammed with fat. The only way to ‘unjam’ them is to get rid of all fat as far as possible from your diet for four to 6 weeks (a minimum of) till the cell receptors are devoid of fat.
So what do you need to do to prevent type 2 diabetes establishing from pre-diabetes to the full-blown persistent condition … with its elevated dangers of cardiac arrest, strokes, loss of sight, kidney transplants, leg amputations, and other terrible conditions?
Modification your lifestyle utilizing:
Here are 12 things you can do:
 Prevent inactive behaviour
An inactive lifestyle is one in which you sit the majority of the day and carry out little exercise. The link between inactive behaviour and the risk of diabetes is well proven.
An analysis of the results of 47 research studies discovered that individuals who invested the majority of the day participated in sedentary behaviour (eg, office workers) have a 91% danger of establishing diabetes.
If you operate in a workplace, there are several methods you can alter your inactive routines:
Stand up from your desk and walk around for a couple of minutes every hour.
Stand instead of sitting when talking on the phone.
Take the stairs instead of the elevator.
Park far from the supermarket so you need to stroll a great range to enter.
Opt for long walks at night (easy if you have a canine).
The very best method to reverse inactive tendencies is to commit to specific actions you can do every day.
 Get a lot of workout
Research shows that physical exercise increases the insulin sensitivity of cells … when you exercise, less insulin is needed to allow your blood sugar to enter your cells.
Many types of physical activity reduce blood glucose levels in pre-diabetic grownups who are obese or obese … consisting of aerobic workout, strength training and high-intensity interval training.
One study of pre-diabetics indicated that high-intensity exercise increased insulin level of sensitivity by 85% … while reasonably intense workout increased it my more than 50%. However this impact just occurred on the days that they actually exercised.
Another research study found that to improve insulin reaction in pre-diabetics, they required to burn at least 2,000 calories a week through exercise … but that is not too hard to do if you set your mind to it.
The technique is to find a physical activity you take pleasure in and can undertake frequently, and after that stay with it for the long-term.
 Stopped cigarette smoking
Besides cancers of the lung, breast, prostate, colon, oesophagus and gastrointestinal tract, as well as emphysema and heart disease, research study suggests that there are strong links in between smoking (and exposure to second-hand smoke) and type 2 diabetes.
Smoking cigarettes increases the risk of diabetes by 44% in typical smokers and 61% in heavy smokers (more than 20 cigarettes a day), compared to non-smokers according to a meta-analysis of a number of studies that together covered more than one million smokers.
However stopping minimizes this danger in time, not instantly.
A research study of middle-aged male cigarette smokers shows that five years after stopping their danger of establishing diabetes was minimized by 13% and after twenty years it was the same as people who had never ever smoked.
 Reduce weight
Most of people who establish type 2 diabetes are overweight or obese. In addition, people with pre-diabetes tend to have visceral fat … ie they bring their excess weight around their middle and abdominal organs such as the liver.
Research studies have revealed that excess visceral fat promotes insulin resistance, increasing the danger of diabetes significantly. This risk can be minimized by reducing weight, especially around the middle.
One research study of more than 1,000 individuals discovered that for each kilogram (2.2 pounds) they lost, their danger of diabetes was reduced by 16%. This study likewise discovered that the optimal reduction of danger was 96%, ie a loss of 6 kilogram (13.2 pounds).
There are numerous healthy ways for dropping weight … workout … dieting.
You have numerous dietary options to pick from: Mediterranean, paleo, low-carb, vegetarian. The best, possibly, is the Beating-Diabetes diet
 Lower the fat in your diet plan.
As you currently understand, the primary cause of type 2 diabetes is fat gumming up the receptors in your muscle cells, so the insulin can not open the cell membranes to permit glucose to go into. The “remedy” is to unclog the receptors.
As you are pre-diabetic it is likely that fat is already beginning to gum up the receptors. You can unblock the receptors by reducing the fat you ingest in your diet plan.
To reduce the fat you eat:
ensure that less than 10% of the energy in any food you consume originates from fat (check out the labels), and
decrease your intake of meat, eggs and dairy items as much as possible, and focus on foods based upon plants (vegetables and fruit).
It’s that simple.
 Lower the refined carbs you eat
Refined carbs are fine-tuned sugar and grain items that have actually been crushed. The process gets rid of dietary fiber, vitamins, and minerals from the grains.
Examples of refined carbs consist of white sugar, granulated sugar, high fructose corn syrup and so on, along with white flour, white rice, white pasta and so on. These are absorbed more rapidly than unrefined carbohydrates.
Many studies have actually shown a link between the frequent intake of sugar or other refined carbs and the danger of diabetes.
For example, an analysis that looked at an overall of 37 studies discovered that persons with the greatest intakes of refined carbohydrates are 40% more likely to develop diabetes than those with the most affordable intakes.
This is since simple sugars and fine-tuned carbohydrates are absorbed very quickly and are soaked up rapidly in the blood stream. This leads to a spike in the level of glucose in your blood.
But, as you are pre-diabetic, your body’s cells are resistant to the action of insulin. As a result the glucose spike stimulates your pancreas to produce more insulin.
Over time this results in greater and greater blood glucose and insulin levels in your blood till you establish full-blown diabetes.
To prevent this you need to stop putting sugar in you tea and coffee, and stop consuming sodas and other sugary drinks.
You also need to start eating health foods such as entire grains, beans, fruits, and raw vegetables, all of which are top sources for unrefined carbs.
 Eat a high fibre diet
Dietary fiber is the indigestible part of plant foods There are two types of fibre and eating plenty of both types is vital for avoiding pre-diabetes developing into the full-blown variety.
Soluble fibre is fibre that liquifies in water to form a thick gel-like product that slows the rate at which food is taken in, reducing the possibility of unexpected spikes in blood sugar.
Insoluble fibre can not liquify in water but does take in water which makes your stool more bulky, easing its passage. It too is connected to reductions in blood glucose but how it works is not clear.
The main sources of soluble fibre are … vegetables (beans, peas, etc) … grains (oats, rye and barley) … veggies such as broccoli, carrot and artichokes … root veggies such as sweet potatoes and onions … and the insides of some fruits such as prunes, plums, berries, bananas, apples and pears.
Insoluble fibre is primarily found in … whole grains … wheat and corn bran … nuts and seeds … potato skins … flax seeds … fruit such as avocados and bananas … some skins such as on tomatoes … and vegetables such as green beans, cauliflower, courgettes (zucchini) and celery.
Some plants contain substantial quantities of both soluble and insoluble fibre. Eat lots of veggies and fruit and you will get sufficient fiber to prevent your pre-diabetes becoming diabetes.
 Minimise your consumption of processed foods.
Processed foods, such as bacon, sausage, paté, salami, breakfast cereals, cheese, tinned vegetables, bread, savoury snacks (crisps, sausage rolls, pies and pasties), cakes and biscuits, microwave meals and so on, have lots of oils, included fats, sugarcoated, refined grains and all sorts of ingredients.
Processed foods are linked to all sorts of health issue, consisting of diabetes. One research study found that poor-quality diet plans that are high in processed foods increase the threat of diabetes by 30%.
So to prevent your diabetes becoming chronic diabetes, you need to cut down on processed foods. Eat vegetables, fruits, nuts and other plant foods rather.
 Restrict part sizes
When food strikes your stomach, everything begins to be digested simultaneously.
Thus, unsurprisingly, eating too much at one sitting has actually been revealed to cause higher blood sugar level and insulin levels in people who are pre-diabetic.
A two-year research study of pre-diabetic men discovered that those who minimized the quantity of food they consumed in one meal had a 46% lower risk of establishing diabetes compared to those who continued to eat large quantities.
Another study of people with re-diabetes concluded that those who practiced portion control lowered their blood sugar and insulin levels significantly after 12 weeks.
So, to prevent the start of diabetes, you need to practice portion control.
 Drink lots of water, coffee and tea
Water … lots of it … should be your main drink.
Sticking with water the majority of the time implies you will be preventing beverages that are high in sugar, preservatives and other questionable components.
A large observational research study of 2,800 individuals discovered that those who took in more than two portions of sugar-sweetened drinks a day had a 99% increased threat of developing LADA and a 20% greater threat of establishing type 2 diabetes.
LADA, hidden autoimmune diabetes of grownups, is a form of type 1 diabetes that happens in individuals over 18 years of age.
Some research studies have found that increased water intake (rather than upping the quantity of sodas or fruit juices you take in) results in much better blood sugar control and insulin reaction.
One 24-week study, for instance, revealed that obese adults who changed diet plan sodas with water as part of a weight-loss program experienced a decline in insulin resistance and lower levels of blood sugar and insulin after fasting.
So drink a lot of water, at least 2 to 4 litres, a day to stop diabetes establishing.
Make sure you avoid the sugar-filled sodas and energy drinks. Instead, when you need a pick up or energy booster, go for coffee or tea.
Coffee and tea include polyphenols, antioxidants that may safeguard against diabetes. Green tea also contains epigallocatechin gallate (EGCG), a special antioxidant that has been revealed to decrease the release of blood sugar from the liver and to increase insulin level of sensitivity.
Numerous research studies have shown that drinking coffee daily lowers the risk of type 2 diabetes by anywhere from 8 to 54%. The greatest decrease in threat is seen in those who consume the most.
An analysis of numerous studies, that included tea in addition to coffee, discovered similar results. This evaluation also revealed that the danger of establishing diabetes was reduced the most in women (of all sizes) and obese guys.
So it’s a lot of water, tea and coffee for pre-diabetics who want to prevent establishing diabetes.
 Take a day-to-day dietary supplement
The term dietary supplement covers micro-nutrients such as vitamins, dietary minerals and fatty acids.
Vitamins are vital for health. All vitamins fall into one of two primary groups … water-soluble or fat-soluble.
Water-soluble … are all the B vitamins plus vitamin C. These vitamins are not stored in your body and you get rid of excess quantities in your urine. Hence they can not develop to poisonous levels in your body.
Fat-soluble … are vitamins A, D, E and K. To take in these vitamins, you need a little fat in your diet plan. Any excess amounts are kept in your body fat so they could, theoretically, build up to hazardous levels. But this is very rare.
Minerals are divided into 2 groups … major minerals and trace element.
Significant minerals are the minerals you require in quantities of 100 milligrams (mg) or more each day. These minerals are calcium, phosphorus, magnesium, sulphur, potassium, salt, and chloride.
Trace minerals are required in amounts of less than 100mg each day. Trace minerals consist of iron, iodine, zinc, fluoride, selenium, copper, chromium, manganese, and molybdenum.
Minerals are used in a variety of procedures. For instance, your body uses calcium to make bones and teeth, and iron to make the haemoglobin in your red cell.
Although the functions of all vitamins and dietary minerals are not yet completely understood by scientists, and despite the fact that the results of medical tests typically contradict each other, an everyday dietary supplement ought to help avoid your pre-diabetes becoming diabetes.
Here’s what you need to handle a day-to-day basis:
Multivitamin – to make certain all your dietary requirements are covered
Vitamin B12 (4mcg) in a separate tablet – for the health of your nervous system as your pre-diabetes is likely to be impacting your nerves already
Calcium (400mg) plus vitamin D (2.5 mcg) together in a different tablet – to make sure the health of your bones
High-strength cod-liver oil pill with vitamins D and E, in a separate pill – to make sure you ingest appropriate amounts of the essential fats omega 3 and omega 6
There is an emphasis on vitamin D since this vitamin is essential for good control over your blood glucose.
A variety of studies reveal that persons who have insufficient vitamin D in their bloodstream are at a greater risk of all type of diabetes. One study found that individuals with the highest levels of vitamin D in their blood were 43% less most likely to develop diabetes compared to persons with the lowest levels.
A lot of health organisations advise preserving a vitamin D blood level of at least 75nmol/l (30ng/ml).
Regulated studies have shown that when people who lack vitamin D take supplements, their blood glucose levels normalise and their danger of establishing diabetes is reduced significantly.
 Add natural herbs to your diet plan
The web has plenty of claims, primarily spurious, that certain herbs can prevent your pre-diabetes from developing into the full-blown version of the illness. Here are a few of the more reputable claims:
Cinnamon … is a highly-aromatic spice with a really distinctive flavour. It is used in standard medicine to deal with a range of medical conditions, obviously with some success.
Reports on the internet suggest that cinnamon can cut fasting glucose levels by up to 30%, so I began spraying one big teaspoon on my porridge (oatmeal) in the early morning. Within a couple of days, my typical glucose levels on waking up had come by almost 0.5 mmol/l (9mg/l) or about 8%, a fair bit short of 30% … a significant reduction nevertheless.
So it appears to me that this spice, in the form of ground powder you can buy from your regional supermarket, can help you improve your blood sugar levels and therefore help prevent your pre-diabetes developing into diabetes.
Bitter melon … aka bitter gourd or karela (in India), is a special vegetable-fruit that can be used as a food or medication. It is frequently recommended for the control of diabetes.
A number of clinical studies have actually revealed that bitter melon works in improving blood glucose levels, increasing the secretion of insulin and decreasing insulin resistance.
In January 2011, for example, the outcomes of a four-week scientific trial were published in the Journal of Ethnopharmacology, which revealed that a 2,000 mg day-to-day dose of bitter melon substantially lowered blood sugar levels among clients with type 2 diabetes. However the hypoglycemic result was less than that of a 1,000 mg daily dose of metformin, a popular diabetes medication.
Although it may be of some help in preventing your pre-diabetes worsening, bitter melon requires to be treated with care as it has been connected with miscarriages and induced abortions in animals … it needs to be prevented if you are pregnant or wish to get pregnant.
Curcumin … is a component of turmeric, among the main ingredients in curries. It has strong anti-inflammatory homes and has actually been used in Ayurvedic medicine for centuries.
Research study reveals that curcumin can help in reducing inflammatory markers in persons with pre-diabetes.
In a controlled 9-month study of 240 pre-diabetic grownups, none of those who took 750mg of curcumin each day established diabetes, however over 16% of the control group did. The research study likewise noted that insulin sensitivity among those who took curcumin increased, as did the functioning of their insulin-producing cells in the pancreas.
Therefore the benefits of curcumin in decreasing insulin resistance and minimizing the danger that pre-diabetics will establish full blown diabetes appear to be well shown.
Berberine … is an alkaloid extracted from numerous plants used in traditional Chinese medication. It is shown to have anti-inflammatory and anti-diabetic impacts. It works by minimizing the production of glucose in the liver and increasing insulin sensitivity.
An amalgamation of 14 research studies of human and animal research study has actually shown that 1,500 mg of berberine, taken in 3 dosages of 500mg each, is similarly reliable as taking 1,500 mg of metformin or 4mg glibenclamide, two popular pharmaceuticals for treating type 2 diabetes. Berberine is one of the few supplements shown to be as effective as standard diabetes drugs.
Berberine, however, can interact with other medications and care needs to be worked out … ask your doctor before you try to use it to prevent your pre-diabetes getting worse.
Caution (1 ): Spurious claims that certain supplements can treat or prevent illness abound on the internet. However there are a couple of reliable websites which contain research-tested info. These are mainly connected to trustworthy universities, medical schools and teaching hospitals.
Caution (2 ): Some herbs and supplements may engage with your diabetes medication (including insulin) and trigger exceedingly low blood glucose. So check with your physician before utilizing them.
Pre-diabetes can develop into full-blown diabetes extremely rapidly if you not do anything about it. And the medical consequences of diabetes are very major indeed.
So take your pre-diabetes seriously and deal with it as detailed above … this will allow you to live an enjoyable and rewarding life.