Taking pre-diabetes lightly can be costly; AIIMS doctor explains how to deal with it

News Topical, Digital Desk : Diabetes is spreading at an uncontrolled pace in India. Even those in the country who haven't even celebrated their 40th birthday are now suffering from type 2 diabetes. Numerous cases are emerging where patients struggling with insulin resistance are less than 20 years old.

This is the class that will contribute significantly to the country's productivity and economy in the future. The biggest reasons for this problem in children are that they are eating food from outside, their screen time has increased, they are not getting enough sleep, and they do not have time for exercise.

We must understand that diabetes isn't impossible to control if we remain vigilant, even after prediabetes. Most people take it lightly. This disease, like a "silent killer," slowly weakens the body. Vital organs such as the kidneys and eyes can be seriously affected. 

Do not take these symptoms lightly

• increased thirst
• feeling the urge to urinate frequently
• increased appetite 
• tired all the time
• Weight loss despite eating healthy

Going to the gym is not enough 

The more you weigh, the more resistant your muscles and cells become to the hormone insulin. Therefore, if you're hoping to lose weight by going to the gym, this isn't a good idea. To avoid this, review your current routine and see what needs to be changed. Try returning to a healthy diet.

If you don't have time to sweat it out at the gym, you can try jumping rope, dancing, or doing other chores at home, like handwashing, mopping, etc. In short, exercise in proportion to your calorie intake and try to stay active.

Can diabetes be reversed? 

You can't completely eliminate or reverse diabetes with medication or diet control. It's impossible to simply control your diet for a while, exercise, and stay active for a while, and your diabetes will disappear. It's best to make a consistent effort to keep your blood sugar under control. A healthy diet and a good routine can help your pancreas function properly, and this should be your goal.

Which is better: sugar, honey or jaggery?

Most people believe that if they crave sweets, they can eat sugar-free sweets. This may help them avoid sugar, but it doesn't prevent them from the harmful effects of the fat present in them. Similarly, there is a misconception about sugar, honey, or jaggery that jaggery is better than sugar, but these three are different. If you exercise enough, calories in the form of sugar or glucose are easily utilized. If you remain inactive, they accumulate in the body, leading to the risk of insulin resistance.

Try on 3 levels

• Physical activity: At least 150 minutes of moderate-intensity aerobic exercise a week, along with strength training two to three times a week. This improves insulin sensitivity and reduces harmful visceral fat. 
• Dietary changes – Increase your intake of rich fiber, whole grains, vegetables, fruits, nuts, seeds and avoid sugar, processed foods and saturated fats.
• Sleep and stress management – ​​Getting enough sleep and staying stress-free helps maintain glucose balance and maintain metabolic health.
• Make a plan to deal with pre-diabetes
• Eat a protein-rich breakfast within half an hour of waking up. Eating protein early in the day helps maintain blood sugar balance. This prevents frequent hunger pangs throughout the day.
• Take a 10-minute walk after meals to control your blood sugar, which can rise rapidly after meals. Consistency is key to achieving benefits.
• Make a meal plan: Start your meal with fiber-rich vegetables, then add protein, and finally carbohydrates. This helps maintain energy.
• Eat high-fiber grains – Instead of white rice, bread and refined flour, brown rice, quinoa, oats or millet help in controlling blood sugar due to high fiber.
• Eating three hours before bedtime – Eating immediately before going to bed increases blood sugar rapidly, so dinner should be taken three hours before.

Keep these things in mind

• If you keep fried and spicy foods in less quantity, it will be easier to control fat, otherwise insulin resistance will increase.
• To control diabetes, it is more important to maintain a healthy diet and exercise routine than to take medicine.
• Make sure to include fruits in your diet. Fruits like apples, papayas, pears, oranges, and guavas are rich in fiber.
• If you are obese, you can keep diabetes away by reducing your weight by five to ten percent.
• Make your food plate rainbow colored, that is, it should contain food items of different colours.
• Avoid canned, preserved foods and ready-to-eat meals. Include whole grains and vegetables in your diet.
• Don't compromise on your sleep. Practice sleep hygiene. Consult a doctor if your problem persists.

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