"Taking Control from Prediabetes to Diabetes"

Stop Prediabetes to become Diabetes; How to prevent yourself become Diabetic 

Welcome to our latest blog post! In this post, we're going to dive deep into an incredibly important topic - how to prevent someone from going from a prediabetic state to a diabetic state. We wanted to create one comprehensive post that explains everything. So, grab a pen and paper and take some notes, because we're about to make this topic simple and easy to understand. 

First, let's define the difference between prediabetes and diabetes. Prediabetes is characterized by blood sugars that are around 100 to 125, while diabetes is defined as blood sugars of 126 or higher. This distinction is determined by a test called A1C, which is an average of three months' worth of blood sugar levels. Specifically, prediabetes is defined as an A1C of 5.7 to 6.4, while diabetes is an A1C of 6.5 or higher.

 At its core, diabetes type 2 is simply the elevation of sugar in the blood. A normal blood sugar level should be around 80, which is roughly equivalent to one teaspoon of sugar in all of your blood. And it's important to note that you don't need to consume a teaspoon of sugar to achieve this level - your body will make its own sugar from other types of calories, like fat. Now, here's where things get interesting.

 The average person consumes about 31 teaspoons of sugar every single day. And that's not even counting all the other carbohydrates that can turn into sugar. For the average American, that's roughly 300 grams or more of carbs per day. That's a lot of sugar! So, why isn't everyone's blood sugar just screaming high all the time? The answer lies in a filter that sits in the middle of this process - insulin. 

Insulin acts as a filter that gets rid of excess sugar in the blood. It stores sugar in the form of glycogen in the liver and muscles, converts some to cholesterol, and converts others to fat. But the body doesn't want high levels of sugar in the blood because that sugar is dangerous to the lining of the arteries. It causes oxidation, which leads to plaque and calcium buildup, and eventually to cardiovascular disease. 

The problem is that when someone consumes a lot of carbohydrates, the pancreas has to release a lot of insulin to keep the sugar levels in check. But high levels of insulin are also toxic to the body. So, the body starts to reduce the amount of insulin it produces by creating resistance. This is called insulin resistance. The cells start blocking insulin, and the pancreas has to produce more and more insulin to get through the resistance.

This whole process continues for a period of 10 to 15 years until the pancreas can no longer keep up. It becomes exhausted, and it stops producing as much insulin. And that's when the blood sugar levels start to rise, and the person becomes diabetic. 

So, what's the takeaway from all this? Consuming a lot of carbohydrates and having a high frequency of eating is a recipe for disaster. It leads to high levels of insulin, which is toxic to the body, and it eventually leads to diabetes. The key to preventing diabetes is to reduce the number of carbohydrates and sugar in your diet and to limit the number of times you eat per day. By doing so, you can prevent insulin resistance, and keep your blood sugar levels in check.

Here are some tips for you to control your diabetes;

1. Watch your carb intake: Be mindful of the number of carbohydrates you consume in your daily meals. Complex carbohydrates like whole grains and legumes are better options than simple carbs like white bread and sugary drinks.

2. Stay active: Regular exercise can help keep your blood sugar levels in check and boost insulin sensitivity. Aim for at least 30 minutes of moderate-intensity activity, such as brisk walking or cycling, every day.

3. Eat regularly: Skipping meals or going too long between meals can cause blood sugar levels to fluctuate. Try to eat a balanced meal every 3-4 hours to keep your blood sugar levels stable.

4. Monitor your blood sugar levels: Use a glucose meter to check your blood sugar levels throughout the day. This will help you understand how different foods, activities, and medications affect your blood sugar levels.

5. Get enough sleep: Lack of sleep can disrupt blood sugar levels and make it harder to manage diabetes. Aim for 7-9 hours of sleep per night.

6. Take your medication: If you've been prescribed medication to manage your diabetes, be sure to take it as directed.

7. Stay stress-free: Stress can raise blood sugar levels, so it's essential to find ways to relax and manage stress. Try mindfulness techniques like yoga or meditation, or simply take a walk in nature.

8. Stay hydrated: Drinking enough water can help your body function properly and keep your blood sugar levels in check. Aim for 8-10 glasses of water per day.

9. Eat more fiber: Fiber can help slow down the absorption of glucose into the bloodstream, which can help keep blood sugar levels stable. Try to eat at least 25-30 grams of fiber per day from fruits, vegetables, and whole grains.

10. Talk to your healthcare provider: If you have any questions or concerns about your diabetes management, be sure to talk to your healthcare provider. They can provide you with additional tips and support to help you stay healthy and manage your diabetes.

"Remember, managing diabetes is a journey, and it's important to be patient with yourself and take small steps towards making healthy changes. With the right mindset, support, and tools, you can successfully control your blood sugar levels and live a happy, healthy life