Six tips to help reverse pre-diabetes

  With the development of the economy and the improvement of people’s living standards, the global prevalence of diabetes is increasing rapidly. According to the latest statistics, the prevalence rate of adult diabetes in my country is 12.8%, while the prevalence rate of pre-diabetes is 35.2%. Without early intervention, this large reserve army will progress to diabetes sooner or later.
  What is prediabetes?
  Simply put, pre-diabetes refers to a transitional stage in which blood sugar is higher than normal but has not yet reached the diagnostic criteria for diabetes.
  We know that the fasting blood glucose of normal people is <6.1 mmol/L, and the blood glucose of 2 hours after meals is <7.8 mmol/L; the fasting blood glucose of diabetic patients is ≥7.0 mmol/L, and the blood glucose of 2 hours after meals is ≥11.1 mmol/L. According to the above definition, a fasting blood sugar of 6.1-7.0 mmol/L and/or a 2-hour postprandial blood sugar of 7.8-11.1 mmol/L belong to pre-diabetes.   Who is prediabetes more common in?   Clinical observations have found that prediabetes has a soft spot for the following groups of people: Those   with a family history of diabetes have a genetic susceptibility to diabetes. People with a family history of diabetes have a significantly higher prevalence of diabetes than normal people. If a single parent suffers from type 2 diabetes, the prevalence rate of their children is 20% to 30%; if both parents have diabetes, the probability of their children developing diabetes is 60% to 70% of that of ordinary people; the genetic risk of diabetes in mothers is greater than that in fathers.   Those who are obese and less active are obese (especially visceral obesity), lack of exercise can cause insulin resistance and elevated blood sugar, and their incidence of diabetes is significantly increased, which is more than four times that of the general population.   Those with a history of gestational diabetes or macrosomia generally speaking, with the end of delivery, the blood sugar of most patients with gestational diabetes can return to normal. However, the risk of developing type 2 diabetes in this part of the population is much higher than that of the general population. Therefore, all "sugar mothers" whose blood sugar rises during pregnancy should pay attention to regular monitoring of blood sugar after delivery.   Patients with metabolic syndrome have a common characteristic, that is, obesity, high blood pressure, dyslipidemia, high uric acid, fatty liver and other metabolic disorders in one body, and their risk of developing diabetes in the future is very high.   The incidence of diabetes in people older than 45 years is age-related. With age, the body's metabolic rate decreases, and the body tends to gain weight, leading to insulin resistance. The incidence of diabetes increased significantly after the age of 45 and reached a peak at the age of 60.   Six great ways to keep you away from diabetes   Many domestic and foreign clinical studies have confirmed that pre-diabetes can be reversed, and diabetes can be reversed to a large extent through early intervention (mainly lifestyle intervention). Specifically, the following points should be done: keep   your mouth full for every meal, avoid excess calories, eat less big fish and meat and fried foods, eat more fresh vegetables, and limit sweets and sugary drinks, such as chocolate, ice cream, and cream Cakes, juices, carbonated drinks, etc. Of course, there is no need to dare not eat anything, but to pay attention to moderate calorie intake and balanced nutrition.   Many studies have confirmed that a long-term sedentary lifestyle is related to the onset of diabetes. Therefore, be sure to get moving and take at least half an hour a day for aerobic exercise. In the long run, it will help you lose weight, improve insulin resistance, and lower blood sugar.   Weight control Obesity (especially abdominal obesity) is closely related to type 2 diabetes and is an independent risk factor for type 2 diabetes. The prevalence of diabetes in obese people is 4 times that of normal weight people. Weight control is to "keep your mouth shut and open your legs", there is no other shortcut. The benefits of weight control are not only lowering blood sugar, but also improving blood pressure, blood lipids, uric acid and fatty liver.   The study found that compared with people who sleep 6-8 hours a night, people who sleep less have a 28% higher risk of developing diabetes. Often stay up late, the body's biological clock is disrupted, the circadian rhythm of hormones in the body is disrupted, and the released glycemic hormone will aggravate the state of hyperglycemia. Therefore, try to maintain a regular schedule and get enough sleep.   Relax more Modern society is full of competition and pressure, and long-term mental stress will stimulate the secretion of adrenaline, glucocorticoids and other blood sugar-raising hormones, resulting in increased blood sugar. This is also one of the reasons for the high incidence of diabetes and younger people in today's society. Therefore, learn to combine work and rest, self-relaxation and decompression.   Take some medicine If the patient cannot adhere to the lifestyle intervention or the simple lifestyle intervention does not achieve the expected effect, drug intervention can be considered. At present, the drugs that have been proven effective for pre-diabetic intervention by evidence-based medicine include acarbose, metformin and thiazolidine Diketone drugs, the drug officially approved for the treatment of prediabetes in China is acarbose.   In a sense, pre-diabetes is the last opportunity for patients to redeem themselves, and the opportunity cannot be missed. If you let it go and let it develop, then you may not be far from diabetes.