Diabetes is a very serious chronic disease that affects millions of people around the world.
If you have diabetes and cannot control your blood sugar levels, you are at risk for one or more serious diseases, such as heart disease, kidney failure and nerve damage, among others.
Pre-diabetes is a condition in which your blood glucose level is higher than it should be, but not so high that we diagnose you with diabetes. Research shows that up to 70% of people with pre-diabetes develop type 2 diabetes.
But that means 30% stop the development of diabetes before it becomes a chronic disease. So, if we have diagnosed you with pre-diabetes, the development of full-blown diabetes is not inevitable.
You can’t change your past behavior, your age or your genes, but you can change your lifestyle... how you behave and what you eat and drink.
How your digestive system works
Most of the food you eat is a combination of carbohydrates, proteins and fats in varying proportions. A piece of meat, for example, contains mostly protein and fat. Vegetables, such as potatoes, contain a lot of carbohydrates.
When you digest a food, we break it down into its key components: carbohydrates, proteins and fats. These components are then broken down in your digestive system and released into your bloodstream, which carries them throughout your body.
Your energy comes from glucose. Glucose is just a simple sugar. But it is your body’s primary source of energy.
Most glucose comes from digesting the sugar and starch in the carbohydrates you find in foods such as rice, pasta, cereal, bread, potatoes, fruit and some vegetables. We absorb the glucose produced by digestion in your stomach into your bloodstream, which carries it to the cells in your body.
Glucose is the fuel for your cells... it powers your movements, your thoughts, and just about everything you do.
In order to fuel your cells, glucose must enter them. It can only do this with the help of insulin.
Insulin is a hormone (a type of chemical). Your pancreas produces it. The pancreas releases insulin into the bloodstream, where it travels around your body and meets glucose on the same journey. The purpose of insulin is to allow glucose to enter your cells.
To do this, insulin binds to a receptor on the surface of the cell. The cell membrane then allows glucose to enter the cell. The cell can then use the glucose as fuel.
This glucose-insulin system must work properly for you to be healthy.
If insulin doesn’t do its job of “opening the cell door” to glucose, the glucose can’t get into the cell... and the cell will run out of fuel.
Diabetes is a disease in which the glucose-insulin system does not work properly.
There are two main types of diabetes: (a) type 1 and (b) type 2. Over 90% of people with diabetes have type 2 diabetes.
In type 1 diabetes, the pancreas produces little or no insulin. We cannot cure type 1. The only way for these diabetics to survive is to take regular insulin injections.
In type 2 diabetes, the pancreas produces insulin that is released into the bloodstream. But when the insulin gets into a cell, it has trouble binding to a receptor. So it can’t get the cell membrane to open up and allow glucose to enter the cell.
Insulin resistance is the condition in which insulin cannot bind to cell receptors.
Imagine a key trying to slide into the lock of a door. If the lock is jammed...for example, by chewing gum...the key can’t get in. There’s nothing wrong with the key and nothing wrong with the lock. But before the key can enter, the lock must be cleaned.
One of the main reasons for insulin resistance is that fat blocks the “doors” of the cells. The only way to unblock them is to eliminate as much fat as possible from your diet for four to six weeks (at least) until it clear the cell receptors of fat.
What do you need to do to prevent type 2 diabetes from going from pre-diabetes to a full-blown chronic disease with its high risk of heart attack, stroke, blindness, kidney transplant, leg amputation and other dreaded diseases?
Change your lifestyle by using :
exercise, and
diet
Here are 12 things you can do:
[1] Avoid sedentary behaviors
A sedentary lifestyle means sitting most of the day with little physical activity. The link between sedentary behavior and diabetes risk is well documented.
An analysis of 47 studies showed that people who spend most of the day engaged in sedentary behavior (for example, office workers) have a 91% risk of developing diabetes.
If you work in an office, there are several ways to change your sedentary habits:
Get up from your desk and walk around for a few minutes every hour.
Stand instead of sitting when talking on the phone.
Take the stairs instead of the elevator.
Park farther away from the supermarket, so you have to walk a respectful distance to get in.
Take long walks in the evening (easy if you have a dog).
The best way to reverse sedentary tendencies is to commit to specific actions that you can do every day.
[2] Get plenty of exercise
Research shows that exercise increases the sensitivity of cells to insulin...when you exercise, we need less insulin to allow blood glucose to enter your cells.
Many types of physical activity reduce blood glucose levels in overweight adults with pre-diabetes...including aerobic exercise, weight training and high-intensity interval training.
One study of pre-diabetics showed that high-intensity exercise increased insulin sensitivity by 85%... while moderately intense exercise increased it by over 50%. But this effect only occurred on days when they actually exercised.
Another study found that to improve insulin response in pre-diabetics, they needed to burn at least 2,000 calories a week through exercise... but that’s not too hard to do if you put your mind to it.
The trick is to find a physical activity that you enjoy and can do regularly, and then stick with it over the long term.
[3] Stop smoking
Besides lung, breast, prostate, colon, esophageal and gastrointestinal cancers, as well as emphysema and heart disease, research shows strong links between smoking (and exposure to secondhand smoke) and type 2 diabetes.
According to a meta-analysis of several studies involving over 1 million smokers, smoking increases the risk of diabetes by 44% in average smokers and 61% in heavy smokers (over 20 cigarettes per day), compared with non-smokers.
But quitting smoking reduces this risk over time, not immediately.
A study of middle-aged male smokers found that five years after quitting, it reduced their risk of developing diabetes by 13%, and after 20 years, it was the same as that of people who never smoked.
[4] Lose weight
Most people who develop type 2 diabetes are overweight. In addition, people with pre-diabetes have visceral fat...that is, they carry their excess weight around their central and abdominal organs, such as the liver.
Studies have shown that excess visceral fat promotes insulin resistance, which significantly increases the risk of diabetes. We can reduce this risk by losing weight, especially around the waist.
A study of over 1,000 people found that for every kilogram (2.2 pounds) lost, 16% reduced the risk of diabetes. This study also found that the maximum risk reduction was 96%, or a loss of 6 kilograms (13.2 pounds).
There are many healthy ways to lose weight...exercise...dieting.
There are many dietary options to choose from: Mediterranean, Paleo, low carb, vegetarian. Perhaps the best is the “Beating-Diabetes” diet.
[5] Reduce the fat in your diet
As you already know, the major cause of type 2 diabetes is fat blocking the receptors on your muscle cells, so that insulin can’t open the cell membranes to let glucose in. The “cure” is to unblock the receptors.
Since you are pre-diabetic, it is likely that fat is already blocking the receptors. You can unblock the receptors by reducing the amount of fat in your diet.
To minimize the fat, you eat:
make sure that less than 10% of the energy in any food you eat comes from fat (read labels), and
Reduce your consumption of meat, eggs and dairy products as much as possible and choose plant-based foods (fruits and vegetables) instead.
It’s that simple.
[6] Reduce your intake of refined carbohydrates
We refine refined carbohydrates sugar and grain products that have been ground. This process removes the dietary fiber, vitamins, and minerals from the grains.
Examples of refined carbohydrates are white sugar, granulated sugar, high fructose corn syrup, white flour, white rice, white pasta, etc. We digest them more quickly than unrefined carbohydrates.
Many studies have shown a link between frequent consumption of sugar or other refined carbohydrates and the risk of diabetes.
For example, an analysis of 37 studies found that people with the highest intakes of refined carbohydrates were 40% more likely to develop diabetes than those with the lowest intakes.
This is because simple sugars and refined carbohydrates are digested very quickly and are rapidly absorbed into the bloodstream. This results in a spike in blood glucose levels.
But because you are pre-diabetic, your body’s cells are resistant to the action of insulin. Therefore, the glucose spike stimulates your pancreas to produce more insulin.
Over time, this leads to higher and higher levels of glucose and insulin in your blood, until you develop full-blown diabetes.
To avoid this, you need to stop putting sugar in your tea and coffee, and stop drinking sodas and other sugary drinks.
You also need to eat natural foods such as whole grains, legumes, fruits and uncooked vegetables, all of which are important sources of unrefined carbohydrates[7].
[7] Eat a high-fiber diet
Dietary fiber is the non-digestible part of plant foods. There are two types of fiber, and getting plenty of it is essential to prevent pre-diabetes from developing into full-blown diabetes.
Soluble fiber is fiber that dissolves in water to form a viscous gel that slows the rate of absorption of food, reducing the likelihood of sudden blood sugar spikes.
Insoluble fiber cannot dissolve in water, but it absorbs water, making the stool bulkier and easier to pass. We also linked it to blood sugar reduction, but it is not clear how it works.
The main sources of soluble fibre are... legumes (beans, peas, etc.)... grains (oats, rye and barley)... vegetables such as broccoli, carrots and artichokes... root vegetables such as sweet potatoes and onions... and the insides of some fruits such as prunes, plums, berries, bananas, apples and pears.
Insoluble fiber is found mainly in... whole grains... wheat and corn bran... nuts and seeds... potato skins... flaxseed... fruits such as avocados and bananas... some skins such as tomato skins... and vegetables such as green beans, cauliflower, zucchini and celery.
Some vegetables contain high amounts of soluble and insoluble fiber. Eat lots of vegetables and fruit and you’ll get enough fiber to keep your pre-diabetes from turning into diabetes.
[8] Minimize your intake of processed foods
Processed foods, such as bacon, sausage, pâté, salami, breakfast cereals, cheese, canned vegetables, bread, salty snacks (chips, sausage rolls, pies and pasties), cakes and cookies, microwavable meals,., are full of oils, added fats, added sugar, refined grains and all kinds of additives.
We link processed foods to all kinds of health problems, including diabetes. One study found that poor quality diets high in processed foods increase the risk of diabetes by 30%.
So preventing your diabetes from becoming chronic, you need to reduce your intake of processed foods. Instead, eat vegetables, fruits, nuts and other plant foods.
[9] Limit portion sizes
Once food enters your stomach, it is all digested at once.
Eating too much at once leads to higher blood sugar and insulin levels in people with pre-diabetes.
A two-year study of men with pre-diabetes showed that those who reduced the amount of food they ate in one meal had a 46% lower risk of developing diabetes, compared to those who continued to eat large amounts.
Another study of people with diabetes found that those who practiced portion control significantly reduced their blood sugar and insulin levels after 12 weeks.
So, to prevent the onset of diabetes, you need to practice portion control.
[10] Drink lots of water, coffee and tea.
Water... plenty of it... should be your main drink.
Sticking to water most of the time will help you avoid drinks high in sugar, preservatives, and other questionable ingredients.
A large observational study of 2,800 people found that those who consumed over two servings of sugar-sweetened beverages per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes.
LADA, latent autoimmune diabetes of adults, is type 1 diabetes that occurs in people over the age of 18.
Some studies have shown that increasing water consumption (as opposed to increasing the amount of soda or fruit juice consumed) leads to better blood sugar control and insulin response.
A 24-week study, for example, showed that overweight adults who replaced diet sodas with water as part of a weight loss program had decreased insulin resistance and lower blood glucose and insulin levels after a fast.
So drink plenty of water, at least 2 to 4 liters a day, to prevent the development of diabetes.
Be sure to avoid sugar-filled sodas and energy drinks. When you need a pick-me-up or energy boost, choose coffee or tea instead.
Coffee and tea contain polyphenols, antioxidants that may protect against diabetes. Green tea also contains epigallocatechin gallate (EGCG), a unique antioxidant that has been shown to reduce blood sugar release from the liver and increase insulin sensitivity.
Several studies have shown that daily coffee consumption reduces the risk of type 2 diabetes by 8 to 54%. We see the greatest reduction in risk in those who drink the most.
An analysis of several studies, including both tea and coffee, showed similar results. This analysis also showed that the risk of developing diabetes was most reduced in women (of all sizes) and overweight men.
So drink plenty of water, tea and coffee for pre-diabetics who want to avoid developing diabetes.
[11] Take a daily food supplement
The term food supplement covers micronutrients such as vitamins, dietary minerals and fatty acids.
Vitamins are essential for good health. All vitamins belong to one of two primary groups... water-soluble or fat-soluble.
The water-soluble vitamins ... are all the B vitamins and vitamin C. we do not store these vitamins in your body and you excrete excessive amounts in your urine. Therefore, they cannot reach toxic levels in your body.
The fat-soluble vitamins ... are vitamins A, D, E and K. To absorb these vitamins, you need some fat in your diet. We store excessive amounts in body fat and can, therefore, in theory, reach toxic levels. But this is extremely rare.
Minerals are divided into two groups... major minerals and trace minerals.
Major minerals are those minerals that you need in amounts of 100 milligrams (mg) or more each day. These minerals are calcium, phosphorus, magnesium, sulfur, potassium, sodium, and chloride.
We need trace minerals in amounts less than 100 mg per day. Trace minerals include iron, iodine, zinc, fluorine, selenium, copper, chromium, manganese and molybdenum.
We use minerals in a variety of processes. For example, your body uses calcium to make bones and teeth, and iron to make hemoglobin in your red blood cells.
Although the functions of all dietary vitamins and minerals are not yet fully understood by scientists, and even though clinical test results often contradict each other, a daily dietary supplement should help prevent your pre-diabetes from turning into diabetes.
Here’s what you should take daily:
Multivitamin - to ensure all your nutritional needs are covered.
Vitamin B12 (4mcg) in a separate pill - for the health of your nervous system, as your pre-diabetes is likely already affecting your nerves.
Calcium (400 mg) and vitamin D (2.5 mcg) in a separate tablet - for your bone health.
High potency cod liver oil capsule with vitamins D and E, in a separate capsule - to ensure you are getting adequate amounts of omega-3 and omega-6 essential fatty acids.
The emphasis is on vitamin D, as this vitamin is important for good blood sugar control.
Various studies show that people who have too little vitamin D in their blood are at greater risk for many diabetes. One study found that people with the highest levels of vitamin D in their blood were 43% less likely to develop diabetes than people with the lowest levels.
Most health organizations recommend maintaining a blood vitamin D level of at least 75nmol/l (30ng/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, most of them spurious, that certain herbs can prevent your pre-diabetes from becoming a full-blown disease. Here are some of the more credible claims:
Cinnamon ... is a very aromatic spice with a very distinctive flavor. We use it in traditional medicine to treat a variety of medical conditions, apparently with some success.
Reports on the Internet suggest that cinnamon can reduce fasting blood sugar levels by up to 30%. So I started sprinkling a large teaspoon on my porridge (oatmeal) in the morning. After a few days, my average waking glucose level was down almost 0.5 mmol/l (9 mg/l), or about 8%, which is a long way from 30%... but still a significant reduction.
So this spice, as a ground powder that you can buy at your local supermarket, can help you improve your blood sugar levels and thus prevent your pre-diabetes from turning into diabetes.
Bitter melon...aka bitter gourd or karela (in India), is a unique vegetable-fruit that can be used as food or medicine. We often recommend it for diabetes control.
Several clinical studies have shown that bitter melon is effective in improving blood sugar levels, increasing insulin secretion and decreasing insulin resistance.
In January 2011, for example, 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 of bitter melon significantly reduced blood glucose levels in patients with type 2 diabetes. However, the hypoglycemic effect was less than that of a 1,000 mg daily dose of metformin, a popular diabetes drug.
While it may be helpful in preventing your pre-diabetes from worsening, bitter melon should be treated with caution as it has been associated with miscarriages and induced abortions in animals...it should be avoided if you are pregnant or wish to become pregnant.
Curcumin ... is a component of turmeric, one of the principal ingredients in curries. It has strong anti-inflammatory properties and has been used in Ayurvedic medicine for centuries.
Research shows that curcumin may help reduce inflammatory markers in people with pre-diabetes.
In a 9-month controlled study of 240 adults with pre-diabetes, none of the people who took 750 mg of curcumin per day developed diabetes, while over 16% of the control group did. The study also noted that the insulin sensitivity of those who took curcumin increased, as did the function of their insulin-producing cells in the pancreas.
Thus, the benefits of curcumin in decreasing insulin resistance and reducing the risk of pre-diabetics developing full-blown diabetes appear to be well proven.
Berberine ... is an alkaloid extracted from various plants used in traditional Chinese medicine. We have shown it to have anti-inflammatory and anti-diabetic effects. It works by reducing glucose production in the liver and increasing insulin sensitivity.
An amalgam of 14 human and animal studies showed that 1,500 mg of berberine, taken in three doses of 500 mg each, is as effective as taking 1,500 mg of metformin or 4 mg of glibenclamide, two popular pharmaceuticals for treating type 2 diabetes. Berberine is one of the few supplements that have been as effective as conventional diabetes medications.
However, berberine can interact with other medications and caution is advised... ask your doctor before trying to use it to prevent your pre-diabetes from getting worse.
Caution (1): Misleading claims that certain supplements can cure or prevent diseases from abounding on the Internet. However, there are a few reliable sites that contain research-tested information. We mainly linked them to reputable universities, medical schools, and teaching hospitals.
Caution (2): Some herbs and supplements can interact with your diabetes medications (including insulin) and cause excessively low blood sugar. Check with your doctor before using them.
The Big Diabetes Lie is an informative book that reveals the truth about how to overcome the two types of diabetes using the all-natural method. You will also find ten new eBooks that with information about the lies and misconceptions that most pharmaceutical companies give to mislead the public into patronizing their products.
Click https://deliverit.blogspot.com/p/the-big-diabetes-lie.html for more details.
Conclusion
Pre-diabetes can turn into full-blown diabetes quickly if you do nothing. And the medical consequences of diabetes are very serious.
So take your pre-diabetes seriously and treat it as described above... it will help you live a good and successful life.
