You can be prediabetic without knowing it and without having clear symptoms. However, « no symptoms » does not mean « no health risks »: 80% of prediabetic people are at risk of developing diabetes within five to 10 years if nothing is done, because the progression to type 2 diabetes is slow and silent.
Based on blood tests, only a doctor can diagnose prediabetes. It is therefore necessary to undergo regular check-ups in order to detect it as soon as possible, especially if you have risk factors such as being overweight or you have a family history of diabetes.
Understanding diabetes
Diabetes stems from a problem with the absorption and storage of dietary sugars in the body. After their assimilation, these simple sugars (glucose, fructose, sucrose, lactose, maltose and galactose) and complex sugars (from cereals and starches) increase the level of glucose in the blood.
The role of the pancreas is crucial. It detects the increase in glucose levels and secretes insulin to stabilise it. This insulin then allows glucose to enter the muscles, body fat and liver, where it will be processed and stored. Glucose levels then naturally decrease and return to a normal level.
Another hormone, called glucagon, then takes part in the release of glucose in the liver and releases it gradually when there is a need for additional energy.
Diabetes stems from a dysfunction of the pancreas, which no longer fulfils its role of sounding the alert and supplying insulin. It means carbohydrate levelsare no longer stabilised, storage in the liver cannot be guaranteed and the person in question becomes diabetic.
Warning signs
Several signs linked to prediabetes can nevertheless raise a red flag: frequent thirst, a large waist size, repeated cystitis and even cardiovascular disorders.
When sugar levels are too high in urine, sugar molecules are found in it. The body then needs a lot of water to dissolve and eliminate them. This is what drives the feeling of thirst, which becomes both recurrent and frequent, including at night.
Too much sugar in the urine can also promote the growth of germs that cause cystitis. Repeated urinary tract infections can be a sign of prediabetes or diabetes.
The pancreas may also have difficulty making insulin in sufficient quantities to combat high blood sugar. The liver can therefore no longer process fats, which then accumulate around the digestive organs and amplify insulin resistance.
Fat accumulating around the stomach and upper body (found in androgynous obesity) can be a sign of prediabetes and diabetes. It is also often linked with possible cardiovascular problems.
Prediabetes and diabetes: change your habits
With or without a medical diagnosis, it is recommended in all cases that you change your dietary and exercise regimes if you suspect prediabetes. A better quality, balanced diet combined with regular physical activity makes it possible to reduce constant hyperglycaemia.
The goals of changing your habits are to:
- Lose weight
- Adopt new eating habits
- Increase muscle mass
- Reduce fat
- Stabilise blood sugar
Eating better contributes to the stabilisation of blood sugar levels, and physical activity supports this.
Which diet is best for prediabetes and diabetes?
Food and drink containing added sugars cause blood sugar levels to spike and then drop sharply, and contribute to weight gain. In contrast, high fibre diets incorporating the consumption of lean proteins and complex carbohydrates, such as cereals, legumes and rice, especially wholegrain, help stabilise blood sugar levels through their capacity to limit variations in these levels in the body.
Food supplements can also help prediabetics regulate their blood sugar levels and thereby improve their health.
Which sport is best for prediabetes or diabetes?
When choosing a sport, it is important to consider a person’s physical capacity. Some so-called ‘soft’ sporting activities are easy to achieve and do not require special skills. This is the case, for example, with walking at a moderate pace, Nordic walking, brisk walking and swimming. In all cases, it is recommended that people perform the equivalent of at least 30 minutes walking per day.
Going to the gym is also a great way to control your blood sugar. Once the trainer or coach is aware of a gym-goer’s personal situation, they will be able to suggest many exercises that are suitable for a person with suspected or confirmed diabetes.
If you do not want to walk or visit a gym, it is also possible to change some of your habits by systematically taking the stairs instead of the lift, walking at every opportunity, vacuuming more often or dancing.
The essential take-home message is to understand that taking part in sports or other physical activities is essential in the management of prediabetes and diabetes.
A significant factor: stress management
Chronic stress maintains the stress hormone cortisol at a high level. Cortisol’s role is to regulate blood sugar and participate in the degradation of lipids. When cortisol levels are too high it induces a need for snacking, which in turn leads to weight gain.
Feeling stressed also causes sleep disturbances which, in the long term, can lead to the development of chronic diseases such as:
- Depression
- Obesity
- Cardiovascular illnesses
- Type 2 diabetes
Dietary supplements can help manage stress, which is known to be an aggravating factor in the development of prediabetes and diabetes.
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