Wakeup call

 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.

 Six simple steps one can take once you hear the wake-up call:

1. Choose smart food. Despite the media hype and the seeming confusion amongst health care professionals, the basics of nutrition are extremely simply. Eliminate sugar and processed carbohydrates,include whole real foods like lean protein  (chicken or fish), veggies, nuts, seeds, beans, and whole grains. Incorporate healthy fats in daily diet.
2. Get moving. Aside from changing your diet, exercise is probably the single best medication for diabetes. Walk at least 30 minutes every day. For some, 30-60 minutes of more vigorous aerobic exercise 4-6 times a week may be advisable.
3. Get the right tests done at the right time. Consult your doctor to find a screening plan for you depending on your age and health status. Screening can be done annually or every 6 months depending on your current health status.
4. Achieve ideal body weight: Loosing few pounds/ kgs can do wonders to your blood sugar levels. So get in touch with your doctor and nutritionist and find out your ideal body weight. Make sure to achieve a slow, realistic weight loss with positive short term goals for the best results.
5. Relax. Stress is a major unrecognized contributor to blood sugar imbalance. Push your pause button every day with deep breathing, visualization, yoga, and other relaxation techniques. It does not have to be a structured technique. It could be anything like dancing; swimming; zumba; reading; writing etc. like I to pick up a canvass and paint; find what works for you to distress.
6. Get support; learn how you can take charge of your health and reverse the condition of pre-diabetes.