Genetics is one of the causes of transmission diabetesBecause having more than one person in your family with diabetes increases your risk of developing the disease, but there are ways to prevent and prevent diabetes if it’s prevalent in your family, according to the “Health” website.
What are prediabetes?
Normal fasting glucose is less than 100 mg/dL.
A fasting blood glucose of 126 mg/dL (taken twice) and above is prediabetes.
Fasting blood glucose between 100 and 125 mg/dL is prediabetes indicating an increased risk of developing diabetes in the near future.
Switching to balanced meals full of healthy, high-fiber foods, along with increased physical activity, can help people with prediabetes prevent diabetes from developing.
Incorporating healthy eating habits, reducing weight, and increasing physical activity may reduce the risk of developing type 2 diabetes. In addition, lifestyle changes that lead to modest weight loss have been shown to delay the onset of type 2 diabetes by 34%.
Here are 5 tips to reduce your risk of developing diabetes, even if it’s familiar:
1. Physical activity
Physical activity can help prevent diabetes by promoting heart health. People with prediabetes should aim to get at least 150 minutes a week of moderate to vigorous exercise, or aim for 10,000 steps a day.
Be sure to check with your doctor before starting exercise or increasing your current level of physical activity.
2. Lose weight
To stay away from type 2 diabetes, both men and women should aim to achieve and maintain a BMI of 25 or less. Even small percentages of weight loss can have a benefit.
The American Diabetes Association (ADA) states that a moderate 5 to 10 percent reduction in body weight can significantly reduce your A1C value. So, for example, for someone who weighs 80kg, an 8 to 10kg weight loss can make a difference.
3. Get enough sleep
It’s important to understand the relationship between sleep, diabetes, and weight gain.
Sleep deprivation has been shown to increase people’s cravings for sugary foods. People with prediabetes should make sure they get seven to eight hours of sleep each night.
4. Avoid smoking
Smoking greatly increases the risk of many chronic diseases, including type 2 diabetes, heart disease, blood vessel problems and metabolic syndrome.
The incidence of fatty liver disease is particularly high in obese and diabetic patients.
5. Know your sugar levels
People with prediabetes or a significant family history of diabetes should be vigilant about laboratory test results of A1C, blood pressure, and cholesterol.
If you are at risk of or have prediabetes, be sure to monitor your fasting blood sugar, postprandial blood sugar (two hours after a meal), and HbA1C level with a blood test at least once a year.
Is it possible to reverse prediabetes?
Yes! If you have been diagnosed with prediabetes, progression to diabetes is not a foregone conclusion and is even preventable.
Eating a balanced diet, staying active, getting good sleep, taking steps to reduce stress, and managing your weight can put you in control, allowing you to stop or reverse the disease.
