Pre-diabetes is the last moment to counteract diabetes. Sugar at the upper limit of the norm need not be a cause for concern. Maybe it's your personal trait … But just in case, check your glucose levels every now and then and change your lifestyle a bit. Because if you don't do anything now, in a few years you can join the almost three million group of diabetics.

Pre-diabetesis not diabetes, but it can turn into diabetes at any time. There is a dispute as to whether pre-diabetes requires pharmacological treatment or it is enough to change the lifestyle. One thing is certain - it should not be taken lightly. Normal blood sugar in a he althy person ranges from 60 to 100-110 mg% (depending on the laboratory). If you have only one test and it is elevated, it doesn't mean you have diabetes, but it should prompt you to see your doctor and go for further tests. When, after the next examination, it turns out that you are within the normal range - sleep peacefully, nothing bad is happening in your body. It is likely that your blood glucose level in the upper limit of the normal range is your own.

A few years ago, the blood sugar level of 125 mg% was considered correct. The norm was lowered to 100 mg% because studies have shown that having a constant blood sugar above this value increases the risk of heart attack and stroke.

Pre-diabetes is a warning against diabetes

The problem with excess blood sugar appears when, after two tests on an empty stomach (i.e. at least 8 hours after the last meal), it turns out that its level is between 100 and 125 mg%. This is pre-diabetes or, technically speaking, abnormal glycemia or glucose intolerance. It is then necessary to perform a glucose tolerance test. It is based on the fact that blood is drawn on an empty stomach first and the sugar level is determined. Then, within 5 minutes, you need to drink 75 g of glucose dissolved in 250-300 ml of water. Another blood test is done every half hour. If, after 2 hours, the glucose level is 140-190 mg%, the body is not able to cope with glucose.

Pre-diabetes is not yet a disease, but take it as a serious warning. This is the moment when you can still effectively prevent the development of diabetes or at least delay it significantly. To get your glucose levels back to normalHowever, you need to change your lifestyle - you need to lose weight, increase physical activity and eat properly.

Causes of type 2 diabetes

The main causes of type 2 diabetes are overweight, abdominal obesity, lack of physical activity and a diet that is too caloric. Everyone in the family with diabetes is also at risk. Every year, sugar should be marked by people who are at high risk, that is: have had or have a family of a diabetic, have undergone the so-called gestational diabetes, have had a child weighing more than 4.5 kg, have low levels of good cholesterol (HDL below 35 mg%), high levels of triglycerides (over 200 mg%) and hypertension (140/90 mm Hg or more). Everyone aged 45 and over should do the test every 3 years.

Pre-diabetes: he althy diet prevents diabetes

Diet should be varied, rich in vitamins and minerals. And what is very important: the proportions between protein, fats and carbohydrates should be kept. Carbohydrates can cover 50-60 percent. daily energy requirement, protein - 15-20 percent, and fats (visible and hidden in products) - 20-30 percent. Half of the protein should come from, for example, fish, cottage cheese, egg whites, at least half of the fat - from vegetable oils, and most carbohydrates from products that are least processed (e.g. vegetables, whole grain bread, thick groats).

TEST>>CHECK IF YOU HAVE PRE-DIABETIC CONDITION

Important

100 mg% is the limitof normal blood sugar.This result is not a disease, but it may be a herald of it.

Pre-diabetes: exercise in diabetes is as important as diet

Physical activity helps to maintain a proper body weight, which is very important in the case of diabetes. Walking, swimming, skiing, volleyball or basketball are recommended. Gymnastics, jogging, aerobics and fast-paced walks work well every day. Physical effort must be regular. It is best to exercise at least 30-60 minutes a week at least 3 times a week. The exercises should start with the easier ones and end with the calming ones. During exercise, you should drink low-mineralized, non-carbonated water.

Insulin resistance

The pancreas produces a hormone important for metabolism - insulin - thanks to which glucose circulating in the blood is converted into energy necessary for life. If we eat a lot and move little, energy fuel reserves will grow. Fat-laden cells react lazily to insulin. The pancreas therefore begins to produce more and more of this hormone. But that doesn't help - a condition called insulin resistance develops. The pancreas can'tproduce enough insulin and develop type 2 diabetes: blood glucose levels are consistently too high.

Menu changes to help prevent diabetes

  • Eat regularly: 3 main meals and 2 additional meals (lunch, afternoon tea).
  • Meals should have a similar content of carbohydrates, i.e. simple and complex sugars. Simple sugars (sugar, sweets, honey) keep them to a minimum or give them up altogether.
  • Avoid frying food, instead bake in foil and on the wire rack, steam and stew with a minimum amount of fat.
  • Limit s alt, animal fats and light brown bread.
  • Use low-calorie substitutes, e.g. natural yoghurt instead of cream, lean ham instead of sausage.
  • Choose fruits and vegetables that have less carbohydrates. For example, replace beans, peas, soybeans, lentils or corn - with broccoli, chicory, radishes, asparagus, cucumbers, chives, tomatoes. Instead of black currants, bananas, grapes, dried fruit - grapefruit, apples.
  • Grains, rice, pasta eat al dente, i.e. slightly undercooked - the body breaks down the carbohydrates contained in them for a longer time.
  • Juices to drink are best squeezed at home and diluted with water. Remember that the finished ones are usually sweetened with sugar.

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Diabetes