Pre diabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as diabetes. It is a warning sign that you are at risk of developing type 2 diabetes if lifestyle changes are not made.
Main Causes of Pre Diabetes
Insulin Resistance: Your body’s cells don’t respond effectively to insulin, leading to higher blood sugar levels.
Excess Weight: Being overweight or obese, especially with excess fat around the abdomen, increases the risk.
Physical Inactivity: A sedentary lifestyle contributes to insulin resistance and weight gain.
Unhealthy Diet: Consuming too many sugary foods, refined carbs, and processed foods can spike blood sugar levels.
Genetics: A family history of diabetes can increase your risk.
Age: The risk of pre diabetes increases as you get older, especially after 45.
Ethnicity: Certain ethnic groups, such as African Americans, Hispanics, Native Americans, and Asian Americans, are at higher risk.
Sleep Issues: Conditions like sleep apnea or poor sleep quality can affect insulin sensitivity.
Polycystic Ovary Syndrome (PCOS): Women with PCOS are at higher risk due to insulin resistance.
How to Prevent or Reverse Pre Diabetes
Healthy Diet: Focus on whole foods, lean proteins, healthy fats, and complex carbs. Avoid sugary and processed foods.
Regular Exercise: Aim for at least 150 minutes of moderate-intensity exercise per week.
Weight Loss: Losing even a small amount of weight can improve insulin sensitivity.
Monitor Blood Sugar: Keep track of your levels to catch any changes early.
Manage Stress: Chronic stress can affect blood sugar levels, so practice stress-reducing techniques like meditation or yoga.
Get Enough Sleep: Aim for 7-9 hours of quality sleep each night.
Consult Your Doctor: Regular check-ups can help you stay on top of your health.