According to the World Health Organization (WHO), about 830 million people globally live with diabetes, and the number is steadily increasing. Before one becomes diabetic, there are usually some warning signs. You may have heard of medical terms such as “insulin resistance” and “pre-diabetes”. By the end of this article, you will have a better understanding of what they mean and how to prevent or reverse the condition.
Let us start by describing what insulin resistance and pre-diabetes are. Insulin is a hormone produced by your pancreas. Its role is to prevent blood sugar levels from rising too high. When your body is exposed to a lot of sugar over a long period, your cells become less receptive to insulin. This is known as insulin resistance, and it can lead to diabetes.
The United States Centers for Disease Control and Prevention (CDC) notes that once you become insulin-resistant, your blood sugar level remains high. This is because your pancreas continues to produce insulin to lower the blood sugar. However, due to the existing resistance, it gets tired at some point. According to the CDC, for a person to be categorised as pre-diabetic, their blood sugar level needs to be high, but not high enough to indicate type 2 diabetes. If not reversed, prediabetes results in type 2 diabetes, also called adult-onset diabetes. Type 2 diabetes develops after childhood.
On the bright side, insulin resistance and pre-diabetes are reversible conditions. Sometimes, they do not have obvious symptoms. However, a medical practitioner knows what to look out for when conducting tests. Some of the symptoms include skin tags or dark velvety skin, a blood pressure reading of 130/80 or higher, and a waistline above 101.6 cm in men and 88.9 cm in women. Blood sugar levels are the most reliable indicator.
If you suspect you are insulin-resistant or have been told so by a doctor, it is important to do everything in your power to reverse the diagnosis. This will require you to make a lifestyle change. Among the measures is losing 5 – 7 per cent of weight. Eating a healthy diet consisting of fruits, vegetables, nuts, and whole grains is crucial. Food rich in saturated fats should be eliminated from diet or minimised. Creating time for physical activity in your schedule should be a priority. The WHO recommends at least 150 minutes of moderate-intensity physical activity per week. Popular exercises include brisk walking, swimming and jogging, among possible others.
Consistency is key when making these changes. The goal is to use the recommendations stated above to create a new healthy lifestyle. After a while, you will notice a shift in your health and psychological state. At the end of the day, your health is your wealth. Do not wait until it is too late. Take charge of your life today.