High blood sugar, has not reached the diagnosisdiabetesThe stage is called “Prediabetes“. There are no symptoms at this stage. Many people don’t know it. In fact, the health problems at this stage are already serious.
The Centers for Disease Control and Prevention (CDC) warned thatPrediabetes“It’s a big problem”, it deteriorates into type 2diabetes, The risk of heart disease and stroke is high. Up to one-third of adults in the United States, approximately 88 million people, have prediabetes. The risk factors for this disease are similar to those for type 2 diabetes, including those who are overweight, over 45 years of age, have type 2 diabetes in their parents or siblings, are active less than three times a week, have gestational diabetes and give birth to more than 9 pounds baby.
People who are diagnosed with pre-diabetes or have the above health risks should pay attention to their physical conditions. If left alone, it is easy to develop type 2 diabetes, which will eventually lead to serious consequences such as kidney failure, blindness, nerve damage, and the need for amputation.
The good news is that by adjusting lifestyle habits, pre-diabetes can be prevented from deteriorating into diabetes. Here are five remedies that can be taken.
Vitamin DNot only is it closely related to the health of bones, muscles, and nerves, but also the immune system’s ability to resist bacteria and viruses. Vitamin D can be supplemented by taking supplements or sunbathing, which can help prevent the occurrence of type 2 diabetes.
A comprehensive study published in 2018 analyzed experimental data from 28 clinical trials involving a total of 3,848 participants with prediabetes. These people have characteristics such as being overweight or severely obese. Participants were divided into two groups, one group was actually supplemented with vitamin D, and the other group took an ineffective placebo, and their blood glucose levels were assessed. The results showed that the blood glucose indicators and insulin sensitivity of the participants in the vitamin D group were significantly improved. This shows that vitamin D helps prevent type 2 diabetes.
A 2019 study evaluated the effect of vitamin D on patients who have been diagnosed with diabetes. This study synthesized data from 37 studies and analyzed vitamin D’s blood sugar, insulin sensitivity and other physical indicators related to diabetes. The results show that the vitamin D in diabetic patients is significantly lower than healthy people, which indicates that it is necessary for diabetic patients to supplement vitamin D. Researchers believe that vitamin D supplementation can be used as an adjunct to other therapies to improve patients’ blood sugar levels.
Exposing the skin to sunlight is the best way to supplement the body with vitamin D.
2. Exercise
There are many benefits of exercise. For those who have been sitting for a long time, it is very effective to change their habits and get up and exercise regularly, especially for patients with pre-diabetes.
The Department of Health and Human Services recommends that walking five times a week, 30 minutes each time, or doing 75 minutes of vigorous activity once a week is the normal amount of activity that adults need to maintain their health. Studies have shown that planning your life according to this amount of activity can reduce the risk of type 2 diabetes by 58%.
A study of whether diabetic patients are involved in physical activity or sedentary sedentary activity, and the relationship between cardiometabolic biomarkers, found that changing 19 minutes of moderate to vigorous physical activity to sitting still resulted in fat in the abdominal area of participants The volume increased by 17%. Moreover, insufficient activity can increase insulin resistance (the phenomenon of cells that do not respond to normal levels of insulin) by as much as 39%, and reduce high-density lipoprotein (HDL), the “good” cholesterol. Up to 3.3%.
In addition, when participants reduced moderate to vigorous activity to light activity, they also saw these bad health indicators. This shows that the intensity of activity is also very important for maintaining optimal health.
Coenzyme Q10(Coenzyme Q10, or CoQ10) is a vitamin-like antioxidant naturally produced in the body, which provides energy for cell growth. With the aging of the human body, the output of Coenzyme Q10 will decrease. At this time, it is necessary to make some supplements appropriately. You can take CoQ10 from meat, fish, and nuts. You can also take some supplements that are sold in the market.
Studies have shown that in addition to treating migraine, heart disease, dementia and other body inflammations, coenzyme Q10 is also effective in preventing and treating type 2 diabetes. A study published in 2018 examined whether coenzyme Q10 can improve insulin resistance in patients with prediabetes.
This study conducted a group comparison test on 80 adults with impaired glucose tolerance. One group took Coenzyme Q10 supplements and the other group took a placebo. After eight weeks, the insulin resistance of the coenzyme Q10 group was significantly reduced, and the level of toxic free radicals was also reduced.
CurcuminIt is one of the herbal medicines that have been extensively studied in recent years. A study published in the journal Diabetes Care showed that curcumin can be used to prevent and treat type 2 diabetes. The researchers randomly divided the participants into groups. One group took curcumin and the other group took placebo. After nine months, the participants compared multiple physical indicators at the beginning and the end of the trial.
The results showed that after nine months, 16.4% of participants in the placebo group were diagnosed with type 2 diabetes, while none of the participants in the curcumin group was diagnosed with diabetes. Moreover, subjects taking curcumin have better β-cell function. Beta cells are a type of cells that synthesize and secrete insulin in the pancreas.
Another study tested curcumin in mice with health risk signals. The results show that curcumin has the effect of regulating key cell signaling molecules and can improve the pancreas’s response to glucose and insulin.
5. Practice yoga
Modern science has confirmed that yoga has many benefits for physical health. This ancient sport is becoming more and more popular. Studies have found that this kind of exercise helps to alleviate hundreds of diseases, and it also has a significant effect on the prevention and treatment of diabetes.
A 2019 study explored the therapeutic effects of yoga as an auxiliary method for adult women with prediabetes. After the subjects participated in yoga practice regularly for three months, the changes in their liver abnormalities, biological indicators, and stress levels were checked and compared with another group of participants who did not practice.
Researchers found that after practicing yoga, the levels of glycosylated hemoglobin and glucose decreased significantly. Other benefits include that yoga can help reduce stress and prevent the deterioration of fatty liver.
original:Got Prediabetes? 5 Remedies for Your HealthPublished in the English “Epoch Times”.
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