Type 2 diabetes doesn’t usually appear all of a sudden. Many people have a long, slow, invisible lead-in to it called pre-diabetes. During this period, blood sugar levels are higher than normal. However, they’re not high enough to cause symptoms or to be classified as diabetes. It’s still possible at this stage to prevent the slide into full-blown diabetes. Pre-diabetes is a wakeup call and with strict lifestyle modification one can reverse the condition or prevent the ravages of diabetes.
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One reason many people don’t know that they may be headed toward diabetes is they’ve never had their blood sugar tested. This simple test, strangely, isn’t part of routine preventive care. To hear the wake up call, timely screening of diabetes is a must. 

Who should get screened?

• Opinion is varied as to the correct age to begin screening. In the Asia-Pacific region, the recommendation is at 30 years, whereas in the US it is 45 years. In the UK, it maybe part of the NHS health check between 40-74 years.
• younger people who are overweight and who also have one of these related risk factors:
  • little or no physical activity
  • family history of diabetes
  • high blood pressure or high cholesterol
  • previous diagnosis of heart disease or polycystic ovary syndrome
  • diabetes during pregnancy (gestational diabetes) or having delivered a baby weighing more than nine pounds (4kgs)

Not everyone with pre diabetes will go on to develop diabetes. Over the short term (three to five years), about 25% of people with pre diabetes develop full-blown diabetes. The percentage is significantly larger over the long term.
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Getting the wake-up call of pre diabetes can be very useful. A three-part strategy can keep people with it from ever getting diabetes. The strategy includes modest weight loss, increased physical activity, such as walking 30 minutes a day, and choosing a healthier diet. In addition to helping stave off diabetes, these lifestyle changes can also help protect against heart attack, stroke, bone-thinning osteoporosis, and a host of other chronic conditions.

The benefits of physical activity for diabetes control and general health are wide-ranging and well established and include controlling weight, reducing stress, and improving blood glucose levels.

Exercise can help you improve your blood sugar control, boost your overall fitness, and reduce your risk of complications.

But for people with diabetes, exercising poses it own challenges. To exercise safely, it's crucial to track your blood sugar before, during and after physical activity. With time you'll learn how your body responds to exercise, which can help you prevent potentially dangerous blood sugar fluctuations.
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In order to stay energized throughout the day and give yourself the right fuel for a workout, always make sure you eat healthy snacks. Snacking can easily make or break your results, especially if you are one to go for sugar-filled, empty-calorie snacks. I get asked all the time what the perfect pre- and post-workout snacks are for the body. Eating the right food at the right time both before and after your workout can definitely help the body with energy levels, hydration, endurance and recovery. 

Before workout:                  
Before you exercise, you want to have a snack that will provide your body with good carbohydrates so you have sustained energy to last throughout your workout. It’s good to eat around 40-60 minutes prior to working out so your body has had time to digest.

• Handful of nuts: Best snack any time of the day. Make sure you and your nutritionist fits it in your meal plan in a smart way. A handful of nuts can be equal to 2 tsp of fat but one of the healthiest ones. Especially when you have no time or inclination to cook a fancy snack before your workout.

 

• Nut butter and banana: Banana is a good source of energy, with some good fat and protein from the nuts. I like to go for an all-natural almond or peanut butter that doesn’t contain any added vegetable oil, salt or sugar. If you have a good blender or food processor, it’s very easy to make your own nut or seed butter. You can make it raw or roasted. Keep nut butter at about 1 tablespoon per serving.

 

• Hummus and vegetable sticks: Hummus is a great source of carbs, as well as protein from chickpeas and tahini. Paired with veggies, it is great combo to have before a workout. I like to have mine with cucumber, carrots and peppers. You can also flavor the hummus with things like roasted sweet potato or pumpkin, which makes it super tasty.

 

• Any one seasonal fruit : Remember portion is the key

 

• Museli: 2 tablespoon of muesli with a small cup of low fat milk

Post-workout:

After your workout, it’s still good to have a snack with carbohydrates to replenish your energy stores. However you also want to make sure it has good protein levels. That’s because protein is what helps our muscles repair themselves after a workout. Here are some high-protein snacks that I love to eat post-workout.
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• Any milk shake and almonds (no added sugar)

• Greek yogurt with fresh or frozen berries: Full-fat Greek yogurt is a power house of protein, which is exactly what your body needs post-workout. The casein and whey protein in Greek yogurt means you are getting both fast and slow digesting proteins. Berries are great for adding in the anti-oxidant kick. If you need some more carbs, have it with a banana.

Immediately post workout, liquid nutrition is the best. Any fruit smoothie, a small cup of low fat milk, soya milk, and almond milk or buttermilk, makes the best post work out snack.

Not to forget nature’s best electrolyte drink: coconut water that works pre, during or post work out.
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Remember how you fuel your body both before and after exercise can make a major difference to your performance and results.