If you are reading this article, it means that you have become prediabetic ( Prediabetes ) and you want full information about it (e.g. – Symptoms, Reverse, Treatments and Diet Plan ). So I’m going to tell you all the information about it, after which you will not need to go anywhere on the internet because we will be going through topic-wise.
- What is Prediabetes?
- Prediabetes symptoms and signs,
- How to reverse prediabetes,
- Prediabetes diet & recipes
- And some extra tips.
So now let’s talk about –
What is Prediabetes?
When blood sugar is higher than normal in the body and less than diabetic then it is called Prediabetes. This is a stage where you can also lower your blood sugar levels or increase Prediabetes.
But people who are related to Prediabetes do not know them and thus they become victims of Type 2 diabetes.
According to a survey, about 90% of Prediabetes people are not aware that they are Prediabetes. And they gradually become the slave of diabetes.
If you have recently discovered that you are Prediabetes, then it can be controlled to a great extent. I am going to tell you about how to control it, so read it carefully.
Straightforwardly speaking, Prediabetes is said to be we are at the back level of being diabetic, which then takes the form of Type 2 diabetes, then you can understand how dangerous it may be for you.
I will not tell you that you can eliminate diabetes but I would definitely say that if you follow the tips, you could reduce Prediabetes to a great extent and you will never have diabetes in futures.
Now let’s talk about –
Signs and symptoms of Prediabetes –
Generally, the symptoms of Gestational diabetes are not seen as similar to Prediabetes.
Still, there are some characteristics that you can find out. like –
- Frequent thirst,
- Blurred eyes,
- Frequent urination,
- Excessive appetite,
- Itching etc.
More appetite and frequent urination can be its main signs.
Significant Reasons for Prediabetes –
- Genetics –
If you have type 1 diabetes or type 2 diabetes in your family members (mother, dad, grandfather, grandmother, uncle, maternal grandmother etc.) then you increase the risk of Prediabetes 60%. If you continue the same mistakes due to which your family member has diabetes.
- On getting older –
Those who are 40 to 45+, their risk increases greatly. There is a lot of reason to do this but most important of them is the mistakes made in the past years, such as following a wrong lifestyle. Here, the meaning of the wrong lifestyle is – a bad diet and lack of exercise. Because of which you have this problem. If you want to know —
What is the connection to Prediabetes with the wrong diet? You have to keep reading this to know about it. Because I’m going to describe it below. Just understand that if you are 30+, then you should go for regular blood check-up, whether you are diabetic or not? It is extremely important for our good health.
Because this keeps measuring your health.
If there is a slight change in your blood, then you should contact the doctor immediately.
But most people do not do this because due to which they become type 2 diabetic.
- Not producing the right amount of insulin from the body –
Insulin is the most important hormone to maintain our body and blood sugar level, which is released from our pancreas.
But when this insulin does not release in the right amount from our body, then the quantity of sugar in our blood increases, thereby increasing the probability of Prediabetes increases and if someone does not control its blood sugar in this situation then In the coming days, it becomes diabetic, which is considered to be one of the world’s most dangerous diseases.
So you can understand how important it is for our health to produce a good amount of insulin.
Now we will talk about –
Whether Prediabetes can really be reversed?
So my answer would be yes. But you have to change your lifestyle. How is that?
So it’s just 3 paths.
What are 3 secrets to reverse prediabetes?
- Diet –
The biggest cause of any small or dangerous disease in the world is the wrong diet. When you eat the wrong food then you get a disease and if you eat the right food then you are fit. All this game is of unhealthy and healthy food, whether you take the right diet to treat any disease or with any medication, you will get the same benefit from both.
This means that the disease you have just happened is the result of wrong eating habits of the years and not because of the recent eating of food.
Meaning of Unhealthy Eating –
- Eat more sweets,
- Using more sugar,
- To eat more junk food,
- Staying hungry for a long time,
- Do not have breakfast in the morning,
- Drink more cold drinks, coke, packed juice, etc.
These are all wrong habits.
You can control and eliminate it by taking a healthy diet.
What food items you can take in a healthy diet I will tell about this especially in the diet plan below.
- Exercise –
This is the second most important thing for you that will drop your blood sugar level significantly.
Because during the exercise your sugar burns, your sugar level goes down.
If you take a regular healthy diet, then blood sugar in your body does not increase and if it gets a little much when it is burned by exercise. So you can understand that if you add Diet + Exercise to your life, then your Prediabetes will control immediately and you will never be diabetic in whole life.
Now it comes to what you can do in the exercise –
- Gym workouts – In it, you can do cardio, leg presses, weight training etc.
- Walking etc.
Do any physical activity at least 30 to 40 minutes and 6 days a week.
- Yoga –
Yoga is the third most important things for you to immediately down the sugar level. It is quite powerful because it helps you increase the production of your insulin.
There are many yoga postures in it, which you can use on a regular basis. like –
- Dhanurasan (Bow pose),
- Halasan (Plough pose),
- Ardha matsyendra (Half twist pose),
- Seated forward bend etc.
You can see all these Yogasan by searching YouTube or you can also join yoga classes.
✅ Bonus Tips –
Take Care of Your Body. It’s is the Only Place You Have to Live.
Prediabetes diet plan –
Your diet should be done in such a way that you can control your blood sugar after you follow it. For this, you can take your diet plan from a good certified nutritionist, which will be the best for you. Otherwise, you will have to take the whole life expensive medicines.
If you do not want to spend money on a nutritionist, then I will tell you the complete list, which will help you to get a healthy diet.
- Protein –
This is the best option for you because it does not cause your muscle loss and your overall health will continue.
What you can take in protein –
- Lean meat,
- Chicken breast
- Yogurt (Curd)
- Soya chunks,
- Tuna fish,
- Chia seeds,
- Whey Protein supplements etc.
- Fats –
This is also the most essential element for you. What can you take in Fat –
- Peanut butter,
- Olive oil,
- Coconut oil etc.
- Carbohydrates (Carbs) –
Carbs are also important for you as it provides energy to your body.
What can you take in Carbs –
- Brown bread (not white bread)
- Whole wheat bread,
- Whole grain bread,
- Multigrain bread,
- Brown rice (not white rice),
- Brown pasta,
- Black Beans,
- Kidney beans,
- Sweet potato (not white potato) etc.
You can change all the ingredients daily. If you take the egg today, tomorrow chicken means that you have to take all these ingredients but switch it.
I think you should watch this video so that your doubt can be cleared. –
Must Read – 8 Best Ayurvedic Medicine For Any Diabetes.
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