Natural ways to prevent diabetes before it starts

Table of Contents

• Introduction

• What is Pre-Diabetes?

• Who are at risk of developing Diabetes

• Diabetes prevention: 5 tips for taking control

• Other tips to prevent Diabetes Naturally

• When to See a Doctor

• Take-Home points

• FAQs

Introduction

India is the Diabetic Capital of the world, and with time the burden of Diabetes is Increasing. More than this the burden of Prediabetes is further more. Diabetes is a chronic medical condition which can make your blood sugar remain elevated beyond normal limits. Uncontrolled Diabetes can lead to Chronic kidney disease, heart disease and even blindness. Therefore, the Prevention of Diabetes becomes important.

Progression from prediabetes to Diabetes is dependent on many risk factors. These can be non-modifiable or modifiable depending on whether you can alter them or not. Unmodifiable risk factors can be your age and sex whereas lifestyle modifications are included under modifiable risk factors.

If you're wondering Can you prevent diabetes before it happens? Lifestyle factors can significantly influence your risk of developing diabetes. In this blog, We’ll cover what is prediabetes and Metabolic syndrome. Who is at risk of developing Diabetes? 

What is Pre-Diabetes?

Pre-diabetes is like a warning that you’re very close to getting type 2 diabetes. Normal fasting Blood sugar levels range from 70-99 mg/dl. If you’re prediabetic your blood sugar may be elevated than that and typically lies between 100-125 mg/dl.

If you are asking Can you prevent diabetes before it happens? At this stage, if you make proper lifestyle modifications and dietary modifications you can prevent diabetes. 

Symptoms of prediabetes:

1. Usually, diabetics are asymptomatic.

2. Acanthosis nigricans: Acanthosis Nigricans refers to the darkening and thickening of skin around the armpit, and neck, with a velvety texture. This can indicate Insulin resistance which is an initial sign of prediabetes.

3. Skin tags

4. Eye changes: Eye changes although rare in prediabetes, sometimes can present with diabetic retinopathy.

5. Increased frequency of Urine

6. Frequent hunger

7. Feeling tired

Who are at risk of developing Diabetes

The main cause and risk factor of type 2 Diabetes is insulin resistance. Insulin resistance happens when Insulin released from the pancreas is unable to act on tissues or cells, this leads to failure of glucose uptake from blood into tissues causing increased blood sugar.

There are certain factors which can contribute to Insulin resistance and Prediabetes, these include:

1. Overweight: Being overweight is a risk factor for prediabetes and Insulin resistance. We’ll discuss in the section on Diabetes prevention: 5 tips for taking control, how weight loss can help prevent diabetes.

2. Age: Increased age is a risk for type 2 diabetes, although because of lifestyle habits younger people are getting Diabetes.

3. Family History Of Type 2 Diabetes: Having a brother, sister, or parent with Type 2 diabetes, then you will have more chances of developing Diabetes.

4. Less Physical Activity: Less physical activity exposes you to developing Diabetes. 

5. Increased amount of Belly fat: Increased belly fat and Visceral fat(Fat around internal organs), increase the risk of developing diabetes.

6. Stress and Lack of Quality Sleep: Stress can lead to the release of cortisol which can raise Blood sugar. Lack of Quality sleep is also a risk factor for diabetes.

7. Bad Eating habits: Increased intake of highly processed food and Carbohydrates leads to weight gain, insulin resistance and Diabetes in the long term.

8. PCOS: Females with PCOS are at increased risk of developing diabetes.

9. Race: Blacks and Hispanics are at higher risk of developing Diabetes.

Diabetes prevention: Natural ways to prevent diabetes before it starts

After knowing the Risk factors of Diabetes, Can you prevent Diabetes before it happens? So the answer is yes, you can prevent Diabetes if you have prediabetes or have a risk factor for Diabetes.  Diabetes prevention: 5 tips for taking control include:

1. Dietary modifications: Dietary modifications can have a significant impact, Some Tips for healthy eating with diabetes risk include Reducing total calorie and carbohydrate intake, avoiding processed and ultra-processed food, and Consuming Whole grains over processed carbohydrates. 

2. Regular Exercise: People having Prediabetes and Diabetes have insulin resistance, and exercise can help increase insulin sensitivity. Different types of exercise have shown a role in managing Diabetes including aerobic exercises, HIIT, strength training and even small bouts of brisk walking is helpful. Aim for 30 minutes of exercise for 5 days a week or 150 minutes per week.

3. Quit Smoking: Smoking causes serious respiratory diseases like COPD and lung cancers. Smoking causes insulin resistance but the mechanism is unknown. Studies have shown that smoking cessation has been linked with decreased risk of type 2 diabetes.

4. Lose Weight: Excessive weight especially around visceral organs and central obesity is linked with an increased risk of Diabetes. Losing even a small amount of weight (5-7%) can significantly decrease the risk of getting diabetes. If you’re already obese or prediabetes then it becomes very important to lose weight.

5. Eating a fibre diet: Increased fibre intake not only reduces the risk of Diabetes but also decreases the risk of heart disease, and reduces cholesterol. The soluble fibre in your diet can help reduce sudden glucose spikes. Include fibre-rich foods rather than fibre supplements.

Other tips to prevent Diabetes Naturally

Apart from ‘Diabetes prevention: 5 tips for taking control’ there are other Remedies to treat diabetes at home:

1. Drink coffee and Green tea: Studies have shown that drinking coffee can reduce the risk of getting diabetes significantly, don't add too much sugar to your coffee. Furthermore, green tea has been also linked with reducing the risk of diabetes. The reasons for both can be due to polyphenols content in coffee and green tea which can help reduce oxidative stress in the body.

2. Maintaining optimum Vitamin D levels: Some studies have shown Vitamin D deficiency in the body is linked with Diabetes and Insulin Resistance. Vitamin D can be obtained by bathing in sunlight, Cod liver, fatty fish etc. Optimal levels of Vitamin D are also important for overall health.

3. Reducing portion size: Controlling your portion size may help in reducing the chances of getting diabetes as it reduces total calorie intake and blood glucose spikes. Eating a lot at one time may cause an increased calorie intake. Even guidelines for diabetes mention reducing portion size. On a rough note, your platter should have half a portion of non-starchy vegetables, a quarter portion of lean protein, remaining quarter should have complex carbs and fruits.

4. Drink water: Drinking water as your primary beverage will help in controlling your intake of sweetened juices and beverages which are high in sugar. Studies have shown that even a single serving of sweetened drink can increase the risk of Type 2 Diabetes by 18%.

5. Get yourself tested regularly: Getting your blood sugar level tested can help reduce the risk of getting type 2 diabetes as early detection will lead to better management through lifestyle modifications 

When to See a Doctor

If you’re obese or have a family history of type 2 Diabetes, then you may get frequently tested to detect type 2 Diabetes. If you’re having symptoms of prediabetes:

1. If your BMI is more than 25

2. Age older than 35

3. If you had gestational diabetes during pregnancy.

4. Increased Urination

5. If you have been diagnosed with prediabetes

6. Frequent hunger

7. Feeling tired

Take-Home points

1. Diabetes is a chronic medical condition which can make your blood sugar remain elevated beyond normal limits. 

2. Progression from prediabetes to Diabetes is dependent on many risk factors. These can be non-modifiable or modifiable depending on whether you can alter these or not. 

3. Unmodifiable risk factors can be your age and sex whereas lifestyle modifications are included under modifiable risk factors.

4. Symptoms of prediabetes include Acanthosis nigricans, increased urination, increased hunger even after meals, fatigue etc.

5. Risk factors for Prediabetes include Overweight, age, race, PCOS, Medications, bad eating habits, physical inactivity, and decreased quality sleep.

6. Can you prevent diabetes before it happens? Yes, through lifestyle modifications like weight loss, dietary modifications, quitting smoking and alcohol, eating a high-fibre diet etc.