Prediabetes: These are the signs before diabetes occurs, reverse prediabetes with these 5 ways

Diabetes is becoming an epidemic in the country, but before it becomes a serious condition, prediabetes comes as a warning. During this time, the blood sugar level is slightly higher than normal.

India is called the diabetes capital and yet people are not serious about it at all. Diabetes is becoming an epidemic in the country, but before it becomes serious, prediabetes comes as a warning. During this time, the blood sugar level is slightly higher than normal, although not so much that it can be called diabetes. When the body starts showing insulin resistance, it is called prediabetes.

According to a report by Harvard, if you have prediabetes, you have a 10% chance of developing type 2 diabetes within a year and about a 70% chance of developing type 2 diabetes in your lifetime. So let's talk about prediabetes today and learn more about its symptoms and prevention.

Symptoms of prediabetes

Common symptoms of prediabetes include excessive thirst and frequent urination. Apart from this, feeling tired is also a sign, as the body is unable to use insulin properly and there is a lack of energy. Uncontrolled weight gain (especially around the stomach) and skin changes such as dark spots on the neck and armpits can also be a sign of prediabetes. In some cases, blurred vision and increased hunger have also been observed.

Ways to reverse prediabetes

Balance diet: Increase your intake of fruits, vegetables, whole grains, lean proteins and healthy fats. Avoid highly processed foods and sugary drinks.

Regular exercise: Do at least 150 minutes of moderate intensity exercise per week. This should include aerobic activities such as brisk walking, cycling or swimming.

Control weight: Losing 5-10% of weight can improve the body's insulin sensitivity and help control blood sugar levels.

Good sleep: Get 7 to 9 hours of good sleep every night. Poor sleep can increase insulin resistance in the body.

Stress management: Practice meditation, yoga, deep breathing exercises or spend time in nature to reduce chronic stress.

By adopting these measures, you can reverse prediabetes and reduce the risk of diabetes. Adopting a healthy lifestyle not only controls blood sugar levels but also improves health.