Exposed to Prediabetes at a Young Age, What Should You Do?
Real, common, and serious. Here are three words that describe prediabetes. People who have prediabetes have a higher risk of developing diabetes, heart disease and stroke. Fortunately, you can prevent and slow prediabetes into type 2 diabetes mellitus.
Preventing Prediabetes Turning Into Type 2 Diabetes Mellitus
Don’t be fooled by the word ‘pre’, because actually prediabetes is a serious health problem.
People with prediabetes have blood sugar that is higher than normal, but not high enough to be diagnosed with type 2 diabetes mellitus. You can live with prediabetes for years without any symptoms.
There are many factors that can increase the risk of prediabetes. The main factor is genetics or heredity. However, of course there are other factors, one of which is an unhealthy lifestyle.
Generally, prediabetes is experienced by someone over the age of 45, but this does not rule out the possibility of this condition occurring at a younger age.
At a young age, prediabetes can be overcome by making lifestyle changes so that the body becomes healthier and blood sugar can become more controlled. Here are some ways you can do this, including:
1. Consume More Fiber-Rich Foods
Fiber provides many benefits for the body. Some of the benefits, such as helping you feel full longer and making food movement in the intestines easier.
Eating high-fiber foods will help you avoid overeating and prevent blood sugar spikes caused by eating high-sugar foods.
Examples of foods high in fiber include:
- Nuts and legumes.
- Vegetables and fruit that can be eaten with the skin.
- Whole grains, eg quinoa and barley.
- Whole grain bread.
- Whole grain cereal.
- Whole wheat pasta.
Also Read: Children Often Peeing Beds is a Symptom of Diabetes, Really?
2. Consumption of Foods with a Low Glycemic Index
The glycemic index shows how certain foods affect blood sugar.
In general, foods that have a high glycemic index value will increase blood sugar quickly after consumption. Conversely, foods with a low glycemic index value have a slower effect on increasing blood sugar.
Foods with a low glycemic index, such as foods that are high in fiber, are suitable for keeping blood sugar normal. You can consume sweet potatoes, nuts, seeds, and vegetables.
Foods with a moderate glycemic index may be consumed by people with prediabetes, but portions should be limited. Some foods that have a moderate glycemic index include whole wheat bread, brown rice, and corn.
Foods that have a high glycemic index are generally foods that have gone through a lot of processing, so they are low in fiber and other nutrients. Fruit juices, soft drinks and plain bread are known to have a high glycemic index, so they should be avoided.
3. Consumption of foods high in unsaturated fat
Consuming too much saturated fat can cause prediabetes, high cholesterol, and heart disease.
If you have prediabetes, then you should reduce your consumption of saturated fats and increase your consumption of unsaturated fats.
Some foods that can be a source of unsaturated fats include:
- Nuts and legumes.
- Low fat yogurt.
4. Limit Alcohol Consumption
Many alcoholic drinks can dehydrate the body. Several types cocktails contain high amounts of sugar, thus causing a spike in blood sugar.
Dehydration can make the concentration of sugar in the blood even higher. As a result, blood sugar will also increase.
Therefore you need to limit the consumption of alcoholic beverages. Also avoid drinks that contain sugar and alcohol. It is better to increase the consumption of mineral water to avoid dehydration.
5. Regular Exercise
Physical activity can help you to maintain your weight. Exercise will turn sugar into energy and help the body to use insulin more effectively.
Young adults are advised to exercise as much as 150 to 300 minutes a week. The exercise you do doesn’t need to be too complex. You can walk, dance, bike, or do whatever physical activity you enjoy.
6. Lose Weight
If you are obese, then losing 5 to 7 percent of your body weight can reduce your risk of type 2 diabetes. The more weight you lose, the more health benefits you will get.
To help you reach your ideal weight, you should focus on making healthy diet and lifestyle changes. You can try the low-carb diet, the Mediterranean diet, or the low-calorie diet.
Also Read: 10 Skin Diseases That Can Be Experienced by Diabetics
7. Quit Smoking
Smokers have a higher risk of developing diabetes than non-smokers.
Smoking can increase inflammation in the body. Inflammation occurs when the chemicals in cigarette smoke damage cells, causing swelling and interfering with cell function.
In addition, cigarette smoke can also cause oxidative stress, a condition that occurs when chemicals in cigarette smoke combine with oxygen in the body. Inflammation and oxidative stress can lead to an increased risk of diabetes.
So, those are some things you can do when you are diagnosed with it prediabetes at a young age
Those are some ways you can deal with prediabetes at a young age. Don’t forget to always adopt a healthy lifestyle to prevent type 2 diabetes mellitus.
- Anonymous. Prediabetes. https://www.mayoclinic.org/diseases-conditions/prediabetes/diagnosis-treatment/drc-20355284. (Accessed January 5, 2023).
- Anonymous. Smoking and Diabetes. https://www.cdc.gov/tobacco/sgr/50th-anniversary/pdfs/fs_smoking_diabetes_508.pdf. (Accessed January 5, 2023).
- Anonymous. Weight Loss and Diabetes. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/whats-your-healthy-weight/lose-weight. (Accessed January 5, 2023).
- Anonymous. 2022. The Surprising Truth About Prediabetes. https://www.cdc.gov/diabetes/library/features/truth-about-prediabetes.html. (Accessed January 5, 2023).
- Cherney, Kristeen. 2022. The Right Diet for Prediabetes. https://www.healthline.com/health/diabetes/prediabetes-diet. (Accessed January 5, 2023).
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