Pre-Diabetes: A Silent Warning Sign (And How to Beat It)
What is Pre-Diabetes?
Pre-diabetes is a condition where your blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 Diabetes. Specifically, this means a fasting blood sugar level between 100–125 mg/dL.
How Does It Happen?
When you consume carbohydrates or sugar, your body signals the Pancreas to release the hormone Insulin, which converts sugar into energy.
However, if you consume excessive sugar or starch, your pancreas is forced to overwork to produce more insulin than necessary. Eventually, your body becomes resistant to insulin, and the pancreas becomes "exhausted," producing less of the hormone. This causes sugar to build up in your bloodstream instead of being used as energy, leading to abnormally high levels.
Who is at Risk?
You are at higher risk than the general population if you fall into these categories:
Waistline: Men with a waist circumference of 90 cm or more, and women with 80 cm or more.
Health Status: Individuals with High Blood Pressure or who are Overweight.
Age: People aged 40 years and older.
Warning Signs & Complications
If pre-diabetes is left unchecked and progresses to full-blown diabetes, you may experience:
Chronic fatigue
Frequent hunger (even while losing weight)
Extreme thirst and dry mouth
Frequent urination
Without proper care, this can lead to severe complications such as Stroke (Paralysis), slow-healing wounds, Kidney Failure, Blindness, and Heart Disease.
4 Lifestyle Hacks to Conquer Diabetes
You can reverse the risk and prevent diabetes by adjusting your daily habits:
Exercise: Aim for at least 150 minutes per week (e.g., 30 minutes a day, 5 days a week).
The 2:1:1 Plate Rule: Divide your meal plate into 2 parts Vegetables, 1 part Meat/Protein, and 1 part Rice/Carbs.
Control Sugar: Limit your sugar intake to no more than 6 teaspoons per day. Be especially careful with sugary drinks found in convenience stores and cafes.
Manage Weight: Aim to lose 5–7% of your current body weight.
Final Tip: If you are in the risk group, you should have a blood sugar checkup at least once a year. With these simple changes, you can stay healthy and keep diabetes at bay!
Source: https://www.rama.mahidol.ac.th/fammed/th/km/patient/19may2022-1420
