It is possible to either delay diabetes or prevent it entirely in your life and the key is knowing when you are at risk. Every year, roughly one out of every ten people with pre diabetes develop full fledged diabetes.
I have two family members who have died of this condition within the last ten years so this subject hits very close to home. I have seen firsthand how difficult it is to go through life having to take insulin shots and continuously monitoring your blood sugar, and it’s no picnic at all!
What is Prediabetes?
Pre diabetes is the precursor to developing diabetes as there is an impairment in the way your body handles your blood sugar. Your body becomes less sensitive to insulin which is the hormone that helps your body carry glucose from your blood into your cells for energy.
Here’s how you can reverse it:
- Lose a little bit of weight. It’s not necessary to go on a crash diet and lose dozens of pounds to substantially lower your risk of developing PD according to recent research. For example, if you are 30 pounds overweight a loss of 15 pounds will make a significant difference in reducing the likelihood of having pre-diabetes. For many people, cutting down on sweets such as sugary soft drinks and avoiding refined carbohydrates will do the trick.
- Exercise moderately. If you are not a gym rat who can work out 1 1/2 hours a day, a brisk 30 minute walk 5 days a week will do the trick in lowering your chances of a journey to diabetes. Studies show if you lose a little bit of weight and exercise moderately you can reduce your risk of developing prediabetes by more than 50%!
- Take Curcumin supplements. In Thailand, recent research shows 500 mg of curcumin taken three times daily completely prevented one group of subjects from getting PD while 16% of the others taking a placebo did come down with it. This natural supplement, although very expensive, may or may not be available to you in the United States so it’s wise to consult with your doctor if it interests you.
The risk factors for developing prediabetes include; obesity, a family history of having it, women with a history of gestational diabetes during their pregnancy, and women whose babies weighed more than 9 pounds at birth. When it comes to ethnic groups, Hispanics, African Americans, Asian Americans, Native Americans, and Pacific Islanders are more likely to get it. It’s important to visit your doctor and get check-ups every year so you can ward off the dangers through simple blood tests.
By adopting a healthy lifestyle, I have been trying to prevent myself from having diabetes at any stage in my life. I believe I am on the right track but I am also well aware it runs in my family and I may be predisposed to it, anyway. Regardless, I will not let that stop me from at least trying my best to avoid it.
I have also lost approximately 15 pounds that crept up on me over the last few years within a three month period by eliminating most sweets, sticking to complex carbs, and not ingesting any carbohydrates after 6:00 P.M.