Prediabetes is an early warning of diabetes. This condition occurs when blood sugar levels begin to exceed normal limits, but not too high to be categorized as diabetes. Although difficult to recognize but we can see the characteristics of the symptoms of pre diabetic.
If not immediately anticipated, the condition of prediabetes can be a very dangerous diabetes against complications of various dangerous diseases such as heart disease, blood vessels, kidneys, nerves, and eyes. That is why, recognize early signs of early prediabetes to reduce the risk of developing diabetes completely.
What Causes Pre-Diabetes?
Until now the exact cause of prediabetes is still unknown. However, experts believe that if genetic factors and family history play an important role in the occurrence of prediabates.
In addition, prediabetes is often triggered due to unhealthy daily diet, such as high sugar, high calories, high fat, and lack of fiber. Lack of physical activity – or rarely moving and exercising can also be a contributing factor to this condition.
A person who has prediabetes makes her body unable to use insulin effectively. Sometimes this causes a buildup of too much sugar to circulate in the bloodstream. Well, high levels of sugar in this blood can cause serious health complications, especially damage to blood vessels, heart, and kidneys.
What Are The Early Symptoms Of Pre-Diabetes?
Most people are unaware if they are experiencing any of the symptoms of prediabetes. In most cases, when a person starts to notice symptoms, the condition has progressed to type 2 diabetes.
But, there are some of the most common symptoms that could be early indications of prediabetes, namely:
- Easy to thirst
- Frequent urination
- Blurry vision
- Extremely tiredness
If you experience any of the conditions already mentioned above, you should be vigilant. Especially if you have a family history of diabetes and hypertension and are overweight. Immediately check your blood sugar levels to confirm this condition.
What To Do If You Have Pre-Diabetes
Patients with prediabetes have a greater risk of type 2 diabetes. However, by anticipating and handling the right risk can be minimized.
Implementing a healthy lifestyle is one way to prevent more serious diabetes complications. There are some lifestyle changes you can make, including:
1. Lose weight
Studies have shown that simple weight loss – 5 percent to 7 percent of your body weight – can prevent or delay the development of diabetes. For example, if you are a person weighing 90 kilograms, losing about 10 pounds from your initial weight can help reduce your risk of developing diabetes.
2. Reduce your carbohydrate intake
Carbohydrates are the most nutrients that affect blood sugar in the body. You can reduce blood sugar and lose weight by consuming less carbohydrates.
Avoid consuming refined carbohydrates, such as white bread, pasta, rice, and chips, soda, and sugar-rich foods or beverages. Instead, multiply the intake of non-starchy foods such as whole grains, wheat, peas, corn, potatoes, oats, brown rice, and red beans.
3. Dieting diabetes
The principle of diabetes diet is basically how you manage the portion of nutritional needs and balanced nutrition so as not to make blood sugar levels jump so quickly. Reduce foods that contain high sugar, and choose low-calorie and sugar-free sweetener to prevent diabetes and control caloric intake.
Do not forget, pay attention also the portion of the meal. Consult a physician or nutritionist first to help determine your daily nutritional needs.
4. Physical activity
Physical activity not only helps keep your weight under control, but also helps you make better use of insulin. Insulin is a natural hormone in the body that serves to convert glucose into energy.
In addition, this hormone also plays a role to help control blood sugar (glucose) in the body. You can exercise cardio or weight training regularly at least 3 times a week for 30 to 45 minutes. If you do not have enough time to exercise, do simple physical activities such as walking, cycling, swimming, gardening, or anything else you like.