How to Prevent Pre-Diabetes from Worse | Diabetes | Health | How Webs | United States | USA - How Webs


Monday, November 5, 2018

How to Prevent Pre-Diabetes from Worse | Diabetes | Health | How Webs | United States | USA

How to Prevent Pre-Diabetes from Worse | Diabetes | Health | How Webs | United States | USA

Diabetes is a very serious chronic disease that affects millions of people worldwide. If you are diabetic and have not had your blood glucose level under control, you will probably have one or more serious medical conditions, such as heart disease, kidney failure, and damaged nerves, among many others.

How to Prevent Pre-Diabetes from Worse | Diabetes | Health | How Webs | United States | USA
How to Prevent Pre-Diabetes from Worse | Diabetes | Health | How Webs | United States | USA

Pre-diabetes is a condition in which your blood sugar levels are higher than should be, but not so high that you are diagnosed as a diabetic. Research shows that up to 70% of people with pre-diabetes continue to develop type 2 diabetes.

But this means that 30% manage to stop the development of diabetes before it becomes a chronic disease. So if you are diagnosed as a diabetic, the development of complete diabetes is not inevitable.
You can not change your past, your age or your genes, but you can change your lifestyle ... how you sell yourself and what you eat and drink.

How your digestive system works

The food you eat is usually a combination of carbohydrates, proteins and fats in different proportions. For example, a piece of meat contains mainly proteins and fats. Vegetables such as potatoes contain a lot of carbohydrates.

When you digest a little food, it is split into the main components ... carbohydrates, proteins and fats. These components are then further broken down in your digestive system and released into your bloodstream that delivers them around your body.

Your energy comes from glucose. Glucose is just a simple sugar. But it is the primary energy source of your body.

Most glucose comes from digesting the sugar and starch in carbohydrates that you get from foods such as rice, pasta, cereals, bread, potatoes, fruit and some vegetables. The glucose produced by the digestive system in your stomach is absorbed into your blood and delivers it to the cells of your body.

Glucose is the fuel for your cells ... it stimulates your movements, thoughts and just about everything you do.

To provide your cells with energy, glucose has to come in. This is only possible with the help of insulin.

Insulin is a hormone (a type of chemical). It is produced by your pancreas. The pancreas delivers insulin into your bloodstream where it travels around your body and meets glucose on the same journey. The goal of insulin is to get glucose into your cells.

To do this, insulin attaches itself to a receptor in the cell surface. This allows the cell membrane glucose to enter the cell. The cell can then use the glucose as fuel.

This glucose-insulin system must work well if you want to be healthy.

If the insulin does not do its job to "open the cell door" for glucose, the glucose can not enter the cell ... and the cell will run out of fuel.

Diabetes is a condition in which the glucose-insulin system does not function correctly.

There are two main types of diabetes: (a) type 1 and (b) type 2. More than 90% of diabetics have type 2 diabetes.

In type 1 diabetes, the pancreas produces no insulin or, at best, very little. Type 1 can not be cured. The only way these diabetics can survive is to make regular recordings of insulin.

In type 2 diabetes, the pancreas produces insulin that is released into the bloodstream. But when the insulin arrives in a cell, it can be difficult to attach to a receptor. It can not let the cell membrane open and let glucose enter the cell.

Insulin resistance is the condition where insulin can not attach to cell receptors.

Imagine a key that tries to slip into a door in a door. If the lock is jammed ... say, with a little chewing gum ... the key can not get in. There is nothing wrong with the key and nothing wrong with the lock. But before the key can come in, the lock must be cleaned up.

One of the main reasons for insulin resistance is having cell doors that have been frozen with fat. The only way to 'unjam' them is to remove all fat from your diet as far as possible for at least four to six weeks (until the cell receptors are fat-free).

So what should you do to prevent diabetes type 2 from developing from pre-diabetes to the complete chronic condition ... with its increased risk of heart attacks, strokes, blindness, kidney transplants, leg amputations and other terrible diseases?
Change your lifestyle using:

Exercise, and Diet

Here are 12 things you can do:

[1] Avoid sedentary behavior

A sedentary lifestyle is one in which you spend most of the day exercising little physical activity. The link between sedentary behavior and the risk of diabetes is well proven.

An analysis of the results of 47 studies showed that people who spend most of the day with sedentary behavior (eg office staff) have a 91% risk of developing diabetes.

If you work in the office, there are different ways to change your sedentary habits:

Stand up straight and walk around for a few minutes every hour.

Stand up instead of sitting when you call.

Take the stairs instead of the elevator.
Park far away from the supermarket, so you have to walk a long distance to get inside.

Make long walks in the evening (easy if you have a dog).

The best way to reverse sedentary tendencies is by committing yourself to specific actions that you can do every day.

[2] Get enough physical activity

Research shows that exercise increases the insulin sensitivity of cells ... when you exercise, less insulin is needed to allow your blood glucose to enter your cells.

Many types of physical activity reduce blood sugar levels in pre-diabetic adults with obesity or overweight ... including aerobic exercise, strength training and high intensity interval training.

One study in pre-diabetics indicated that intensive physical exercise increased insulin sensitivity by 85% ... while moderately intensive training increased mine by more than 50%. But this effect only happened on the days that they were really worked out.

Another study showed that in order to improve the insulin response in pre-diabetics, they had to burn at least 2,000 calories per week through training ... but that is not so difficult to do if you feel like it.
The trick is to find a physical activity that you enjoy and that you can undertake regularly and that you can then keep for the long term.

[3] Stop smoking

In addition to lung, breast, prostate, colon, esophagus and digestive tracts, as well as emphysema and heart disease, research shows that there are strong links between smoking (and exposure to passive smoking) and type 2 diabetes.

Smoking increases the risk of diabetes by 44% for average smokers and 61% for heavy smokers (more than 20 cigarettes per day), compared to non-smokers according to a meta-analysis of several studies involving more than one million smokers.

But stopping stops this risk in the course of time, not immediately.
A study of male middle-aged smokers indicates that five years after stopping their risk of developing diabetes, 13% was less and after 20 years the same as people who had never smoked.

[4] Weight loss

The majority of people who develop type 2 diabetes are overweight or obese. Moreover, people with pre-diabetes often have visceral fat ... ie they carry their excess weight around their mid and abdominal organs such as the liver.

Studies have shown that excessive visceral fat promotes insulin resistance, significantly increasing the risk of diabetes. This risk can be reduced by losing weight, especially around the middle.

A study of more than 1,000 people found that for every kilogram (2.2 lbs) they lost, their risk of diabetes was reduced by 16%. This study also showed that the maximum reduction of the risk was 96%, ie a loss of 6 kilograms (13.2 lbs).

There are many healthy ways to lose weight ... exercise ... dieting.
You have many dietary options to choose from: Mediterranean, paleo, low carbohydrate, vegetarian. Perhaps the best thing is the Beating Diabetes diet.

[5] Reduce the fat content in your diet

As you already know, the main cause of type 2 diabetes is fat accumulation in the receptors in your muscle cells, so that the insulin can not open the cell membranes to let in glucose. The "remedy" is to unblock the receptors.

Since you are pre-diabetic, it is likely that fat is already starting to work on the receptors. You can unblock the receptors by minimizing the fat that you ingest in your diet.

To minimize the fat you eat:
make sure that less than 10% of the energy in the food you eat comes from fat (read the labels), and
reduce your consumption of meat, eggs and dairy products as much as possible, and concentrate on plant-based foods (fruits and vegetables).

It is that simple.

[6] Reduce the refined carbohydrates you eat

Refined carbohydrates are refined sugar and grain products that have been milled. The process removes dietary fiber, vitamins and minerals from the grains.

Examples of refined carbohydrates include white sugar, granulated sugar, fructose corn syrup, and also white flour, white rice, white paste, etc. These are digested faster than unrefined carbohydrates.

Many studies have shown a link between the frequent consumption of sugar or other refined carbohydrates and the risk of diabetes.

An analysis of a total of 37 studies, for example, showed that people with the highest intake of refined carbohydrates are 40% more likely to develop diabetes than those with the lowest intake.

This is because simple sugars and refined carbohydrates are very quickly digested and quickly absorbed into the bloodstream. This results in a peak in the glucose level in your blood.

But because you are pre-diabetic, the cells in your body are resistant to the effects of insulin. As a result, the glucose peak stimulates your pancreas to produce more insulin.

Over time, this will lead to higher and higher blood glucose and insulin levels in your blood until you develop full-fledged diabetes.

To prevent this, you must stop putting sugar in your tea and coffee and stop drinking soft drinks and other sugary drinks.

You should also start eating natural foods such as whole grains, legumes, fruit and uncooked vegetables, all of which are top sources for unrefined carbohydrates.

[7] Eat a high fiber diet

Dietary fiber is the indigestible part of plant food. There are two types of fiber and eating both types is crucial to prevent pre-diabetes becoming the full variety.

Soluble fibers are fibers that dissolve in water into a viscous gel-like material that slows the rate at which food is absorbed, thus reducing the risk of sudden peaks in blood glucose.

Insoluble fibers can not dissolve in water, but they do absorb water, which increases your bowel movement and facilitates its passage. It is also linked to reductions in blood glucose, but how it works is not clear.

The main sources of soluble fiber are ... legumes (beans, peas, etc.) ... grains (oats, rye and barley) ... vegetables such as broccoli, carrot and artichokes ... root vegetables such as sweet potatoes and onions. .. and the inside of some types of fruit, such as plums, prunes, berries, bananas, apples and pears.

Insoluble fibers are usually found in ... whole grains ... wheat and corn bran ... nuts and seeds ... potato skins ... linseed ... fruits such as avocados and bananas ... some skins like on tomatoes ... and vegetables such as green beans, cauliflower, zucchini and celery.

Some plants contain substantial amounts of both soluble and insoluble fibers. Eat a lot of fruit and vegetables and you will get enough fiber to prevent your pre-diabetic diabetes.

[8] Minimize your intake of processed foods

Processed foods such as bacon, sausage, pâté, salami, cereal, cheese, canned vegetables, bread, savory snacks (crisps, sausage rolls, pies and pasties), cakes and biscuits, microwave meals, etc., are full of oils, added fats, added sugar , refined grains and all kinds of additives.

Processed food is linked to all kinds of health problems, including diabetes. One study showed that poor quality diets with many processed foods increase the risk of diabetes by 30%.
So to prevent your diabetes from developing into chronic diabetes, you must cut back on processed food. Eat vegetables, fruit, nuts and other plant foods instead.

[9] Limit portion sizes

As soon as food touches your stomach, it all starts to be digested at the same time.
It is therefore not surprising that overeating during a meeting causes higher blood sugar levels and insulin levels in people who are pre-diabetic.

A two-year study of pre-diabetic men found that those who reduced the amount of food they ate in a meal had 46% less risk of developing diabetes compared with those who continued to eat large amounts.

Another study of people with re-diabetes concluded that those who performed portion control significantly reduced their blood glucose and insulin levels after 12 weeks.
So, to prevent the onset of diabetes, you must exercise control over the portions.

[10] Drink plenty of water, coffee and tea

Water ... very much ... should be your primary drink.
Usually sticking to water means avoiding drinks that are rich in sugar, preservatives and other dubious ingredients.

A large observational study of 2,800 people found that those who consumed more than two servings of sugar-sweetened drinks per day had a 99% increased risk of developing LADA and a 20% higher risk of developing type 2 diabetes.

LADA, latent autoimmune diabetes of adults, is a type of type 1 diabetes that occurs in people over 18 years of age.

Some studies have shown that increased water consumption (as opposed to increasing the amount of soft drinks or fruit juice you consume) leads to better blood glucose control and insulin response.

For example, a 24-week study showed that obese adults replacing light soft drinks with water as part of a weight loss program experienced reduced insulin resistance and lower levels of blood glucose and insulin after fasting.

So drink enough water, at least 2 to 4 liters, per day to prevent diabetes from developing.

Be sure to avoid the sugar-filled soft drinks and energy drinks. If you need a pick-up or energy booster, go for coffee or tea.

Coffee and tea contain polyphenols, antioxidants that can protect against diabetes. Green tea also contains epigallocatechin gallate (EGCG), a unique antioxidant that has been shown to reduce blood sugar output from the liver and increase insulin sensitivity.

Several studies have shown that drinking coffee every day reduces the risk of type 2 diabetes by 8 to 54%. The greatest reduction in risk is seen in those who drink the most.

An analysis of various studies, including tea and coffee, yielded comparable results. This review also showed that the risk of developing diabetes was most reduced in women (of all sizes) and overweight men.

So it's enough water, tea and coffee for pre-diabetics who want to avoid diabetes.

[11] Take a daily dietary supplement

The term dietary supplement refers to micronutrients such as vitamins, nutrient minerals and fatty acids.

Vitamins are vital for health. All vitamins fall into one of the two main groups ... soluble in water or fat-soluble.

Water-soluble ... are all B vitamins plus vitamin C. These vitamins are not stored in your body and you lose excess amounts in your urine. As a result, they can not accumulate to toxic levels in your body.

Fat soluble ... are vitamins A, D, E and K. To absorb these vitamins, you need some fat in your diet. Excess amounts are stored in your body fat so that they can theoretically be built up to toxic levels. But this is extremely rare.

Minerals are divided into two groups ... important minerals and trace elements.

Important minerals are the minerals that you need in quantities of 100 milligrams (mg) or more per day. These minerals are calcium, phosphorus, magnesium, sulfur, potassium, sodium and chloride.

Trace minerals are needed in quantities of less than 100 mg per day. Track minerals include iron, iodine, zinc, fluoride, selenium, copper, chromium, manganese and molybdenum.

Minerals are used in different processes. For example, your body uses calcium to make bones and teeth and iron to make the hemoglobin in your red blood cells.

Although the functions of all vitamins and nutrient minerals are not yet fully understood by scientists, and although the results of clinical trials often contradict each other, a daily dietary supplement should help prevent your pre-diabetes from developing into diabetes.

This is what you have to do every day:
Multivitamin • to ensure that all your nutritional needs are covered

Vitamin B12 (4mcg) in a separate tablet • for the health of your nervous system because your pre-diabetes probably affects all your nerves

Calcium (400 mg) plus vitamin D (2.5 mcg) together in a separate tablet • to ensure the health of your bones

Powerful leverage capsule with vitamins D and E, in a separate capsule • to ensure that you get sufficient amounts of the essential fatty acids omega 3 and omega 6

There is an emphasis on vitamin D because this vitamin is important for proper control of your blood glucose.

Several studies show that people with too little vitamin D in their blood are at greater risk for all types of diabetes. A study showed that people with the highest vitamin D levels in their blood were 43% less likely to develop diabetes compared to people with the lowest level.

Most health organizations recommend maintaining a vitamin D blood level of at least 75 nmol / l (30 ng / ml).

Controlled studies have shown that when people with vitamin D deficiency take supplements, their blood sugar levels normalize and their risk of developing diabetes is significantly reduced.

[12] Add natural herbs to your diet

The internet is full of claims, mostly unreal, that certain herbs can prevent your pre-diabetes from developing into the full version of the disease. Here are some of the more credible claims:

Cinnamon ... is a very aromatic spice with a very distinctive flavor. It is used in traditional medicine to treat various medical conditions, apparently with some success.

Reports on the internet suggest that cinnamon can reduce fasting glucose levels by up to 30%, so in the morning I started to sprinkle a large teaspoon on my porridge (oatmeal). Within a few days, my average glucose levels on waking were reduced by almost 0.5 mmol / l (9 mg / l) or about 8%, quite a bit less than 30% ... yet a significant reduction.

So it seems to me that this herb, in the form of ground powder that you can buy at your local supermarket, can help you improve your blood glucose levels and prevent your pre-diabetes from developing into diabetes.

Bitter melon ... aka bitter gourd or karela (in India), is a unique vegetable fruit that can be used as food or medicine. It is often recommended for controlling diabetes.

A number of clinical studies have shown that bitter melon is effective in improving blood glucose levels, increasing secretion of insulin and reducing insulin resistance.

For example, in January 2011, the results of a four-week clinical trial were published in the Journal of Ethnopharmacology, which showed that a daily dose of 2,000 mg bitter melon significantly reduced blood glucose levels in patients with type 2 diabetes. However, the hypoglycemic effect was less than that of a metformin dose of 1000 mg per day, a popular anti-diabetes medicine.

Although it can only help prevent your pre-diabetes from worsening, bitter melon should be treated with care because it is associated with miscarriages and induced abortions in animals ... it should be avoided if you are pregnant or if you want to get pregnant.

Curcumin ... is a component of turmeric, one of the main ingredients in curries. It has strong anti-inflammatory properties and has been used in Ayurvedic medicine for centuries.

Research shows that curcumin can help reduce inflammation markers in people with pre-diabetes.
In a controlled 9-month study of 240 pre-diabetics, none of those taking 750 mg of curcumin per day developed diabetes, but more than 16% of the control group did. The study also noted that insulin sensitivity in those taking curcumin increased, as did the functioning of their insulin-producing cells in the pancreas.

So the benefits of curcumin for reducing insulin resistance and reducing the risk that pre-diabetics will develop full-fledged diabetes are well proven.

Berberine ... is an alkaloid extracted from various plants that are used in traditional Chinese medicine. It has been proven to have anti-inflammatory and anti-diabetic effects. It works by reducing the production of glucose in the liver and increasing insulin sensitivity.

A pooling of 14 human and animal studies has shown that 1,500 mg berberine, in three doses of 500 mg each, is as effective as taking 1,500 mg metformin or 4 mg glibenclamide, two popular drugs for the treatment of type 2 diabetes. Berberine is one of the few supplements that has been shown to be as effective as conventional anti-diabetes medicines.

However, Berberine may interact with other medications and caution should be exercised ... Ask your doctor before trying to use it to prevent your pre-diabetes from getting worse.

Warning (1): false claims that certain supplements on the internet can cure or prevent diseases. However, there are a few reliable sites that contain research-related information. These are mainly connected with renowned universities, medical schools and academic hospitals.

Warning (2): some herbs and supplements may interact with your diabetes medication (including insulin) and cause too low blood glucose. Therefore consult your doctor before using them.


Pre-diabetes can very quickly develop into complete diabetes if you do not do anything about it. And the medical consequences of diabetes are indeed very serious.

So take your pre-diabetes seriously and treat it as described above ... this will enable you to live a pleasurable and fruitful life.


How to Prevent Pre-Diabetes from Worse | Diabetes | Health | How Webs | United States | USA

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