Dear Friends,

In this fast world, we are all working so hard with sincere efforts to earn more.

But with the money that we have earned, mostly all of us are the sedentary lifestyles.

This sedentary life styles cause so much diseases and of course we are all branded as patients and continue to be in medical monitoring.

Like wealth grows constantly, health should also be grown and cared properly. 

The Diabetes - the primary beacon of disease of sedentary life style worldwide. 

If do not take precautions, health monitoring and life style modifications- this becomes very cruel to mankind with multiple problems.

So, in the series of health posts,  let's learn about pre-diabetes with this article. 

• Normally, when a person has optimal secretion of insulin and when his insulin is working properly (optimum function), his morning fasting blood sugar (FASTING BLOOD SUGAR) is taken two hours after eating / 75 grams of glucose mixed with water and swallowed.
• Blood glucose taken after two hours, which as known as (POST PRANDIAL BLOOD SUGAR) also shows how blood glucose levels have been for the past three to four months.
• All three HbA1C test levels are normal.

Glucose taken in the morning on an empty stomach (10 to 12 hours gap is required after the previous night's dinner) with the following sizes.

• Should be under 100 mg.
• 75 g of glucose after drinking liquid / after eating food
  Two hours later
• Should be under 140 mg.
• HbA1C levels, If below 5.6%.

He doesn't have diabetes yet, which means he's "normal."

If the case is like the following:

• That's morning just stomach glucose Above 125 mg
• 75 g of glucose/ after meal
  Two hours later
• Above 200 mg
• HbA1C level If more than 6.5%

It means they have "diabetes".

These are people who have levels between normal and diabetes with morning fasting sugar between 100 and 125 mg; 75 g of glucose/ after meal
140 to 200 mg after two hours; HbA1C levels between 5.7 and 6.4 - This means they are in "pre-diabetes".

There are more than 10 crore ( 100 million) people diagnosed with diabetes in India alone.  Another 10 crore (100 million) people have "pre-diabetes".
5 to 10% of the population is newly diagnosed with diabetes every year here in India.

That means they are transforming from pre-diabetes to diabetes!

Can these tens of millions of people be prevented from becoming diabetic? Yes, they can. 

The following steps have to be taken into account. 

Step 1:  Test First:

We have to do a blood test to know which stage we are in diabetes. If they are diabetic they should follow the appropriate treatment and lifestyle changes under medical supervision.  If pre-diabetes is present then the following lifestyle changes should be initiated in their life. First thing, the amount of starch consumed daily should be reduced.  This means that food made from grains should be eaten less. Instead, you should add nutritious but less starchy foods like vegetables + eggs + meat + fish.

Step 2: Follow the Dietary Practice:

They must say "goodbye" to all "sweet" tasting foods. Don't say that I will switch to country sugar instead of sugar.. No, I will switch to black pepper.. I will only pour honey.  Sweet tasting fruits are also a problem for you.  So giving up sweets means, An important change to prevent you from developing diabetes.

Step 3: Avoid Processed/Junk Foods:

The frequent sips of tea and coffee made with milk; frequent take of junk foods, drinking bottled fruit juices believing it to be nutritious; Sipping soft drinks; Eating foods fried in oil should be stopped immediately.

Step 4: Prefer to Physical Exercises: 

30 minutes of physical exercise daily is essential. 30 minutes of moderate walking/cycling/swimming should be done daily at least five days a week.

Step 5: Give importance to Weight Loss:

Lose 5 to 10% of your body weight  if you are overweight. This means that if you weigh 90 kg, losing 10 kg will greatly reduce your risk of developing diabetes.

If you follow the above mentioned things properly, you will see weight loss.

Step 6: Adequate Sleep: 

Ensuring 8 hours of adequate sleep daily. Sleep is getting less and less in hectic life. The smart phones, Televisions and social media are taking our toll on our sleep. In addition to these, eight hours of sleep should be ensured daily.

Step 7: Psychological well-being

Try to live a peaceful life as much as possible- A peaceful and happy family life can reduce stress. It may be not incurring too much debt - right attitude towards the profession - not being too broad-minded - engaging in things that bring peace of mind like spirituality - music - yoga - participation in social organisations are to be explored. 

By following all the above seven things and those who have made it their life's ambitions, diabetes stands aloof and amuses you!

For those whose life is indifference, diabetes becomes a relative and a guest in the house.  The time will come to claim the rightful share in the house.

Let's take note of seven things to avoid diabetes and be healthy always.

Please remember health is wealth.

If we are healthy only, we can explore other monetary wealth!

=

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