Genetics is one of the causes of transmission diabetesAs the presence of 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 is prevalent in your family, according to the “Health” website.
What are prediabetes?
Normal fasting blood glucose is less than 100 mg/dL.
A fasting blood glucose of 126 mg/dL (detected twice) and above is prediabetes.
Fasting blood glucose between 100-125 mg/dL is prediabetes indicating an increased risk of developing diabetes in the near future.
Switching to balanced meals rich in healthy, high-fiber foods, along with getting more physical activity, can help people with prediabetes prevent the development of diabetes.
Incorporating healthy eating habits, reducing weight, and increasing physical activity can 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 percent. .
Here are 5 tips to reduce your risk of developing diabetes, even if it runs in your family:
1. Physical activity
Physical activity can help prevent diabetes while promoting heart health. People with prediabetes should try 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 some weight
To stay away from type 2 diabetes, both men and women should try to reach 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 reduction of 5 to 10 percent of your body weight can significantly lower your A1C. So, for example, for someone who weighs 80 kg, a weight loss of 8 to 10 kg can makes a difference.
3. Get enough sleep
It is important to understand the relationship between sleep, diabetes and weight gain.
Sleep deprivation has been shown to increase people’s craving 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 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 their A1C, blood pressure, and cholesterol laboratory test results.
If you are at risk or have prediabetes, be sure to monitor your fasting blood glucose, postprandial blood glucose (two hours after a meal), and HbA1C level with a blood test at least annually.
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, sleeping well, taking measures to reduce stress, and controlling your weight can put you in control, allowing you to stop or reverse disease.