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How to reverse pre-diabetes: About 10 crore people in India are victims of diabetes. The problem is that most of the people do not even know that they have diabetes. The stage before diabetes is called pre-diabetic stage. This is a stage which gives you a chance to control yourself, for this it takes more than a year. Can get time. If you manage to control yourself in this stage, you will come back from the brink of diabetes. If you don’t control yourself then you are sure to have diabetes. In such a situation, what would you like? Do you want to put your kidneys at risk? If yes, then it is your choice, if not then definitely understand these 5 things of famous diabetologist Dr. Paras Aggarwal.
first thing
Get tested-Dr. Paras Aggarwal says that first of all, if you are young then get your sugar profile checked. There are mainly three types of tests in sugar profile. The first is fasting blood sugar i.e. what is the sugar level in your blood just on an empty stomach. If it is up to 100 then you are normal, but if it reaches 126 then it is in pre-diabetic stage. More than this in diabetic stage. The second test is HB1AC – in this the average blood sugar of three months is measured. If it is between 5.7 percent to 6.4 percent then you are in pre-diabetic stage. Whereas if glucose tolerance is between 140 mg/dL to 199mg/dL then it is in pre-diabetic stage.
other thing
If you are in pre-diabetic stage, then the first thing to do is to restrict your unhealthy diet. Avoid unhealthy outside food completely. Do not eat processed food, junk food, fast food, pizza, burger, packaged food etc. from now on. Avoid eating too much fried food and sweets at home too. Do not touch alcohol, cigarettes, tobacco, drugs etc.
Dr. Paras Aggarwal
third thing
Now include natural things in your food. Do not make anything with refined things like flour, semolina, cheese, butter, etc. Include whole grains, pure pulses, green leafy vegetables, fresh fruits, seeds, dry fruits etc. in your diet. Make roti from fenugreek leaves, spinach greens etc. or eat it as a vegetable. Eat things made from gram flour or sattu. The more you consume coarse grains like jowar, bajra, ragi, kodo etc., the more benefits you will get.
fourth thing
The fourth thing is to increase physical exercise from today itself. This does not mean that you should sweat in the gym but do aerobic exercise yourself. Take a brisk walk, run, cycle, swim, play football, badminton, do all the work in which you can get tired, use your body as much as possible. The more you use your body, the more benefit you will get. If you are in office, then just climb the stairs for half an hour a day, even if only for 5 minutes at a time. Every day, take out half an hour for this work in some way or the other.
fifth thing
Sleep and Stress- We all know that stress comes in everyone’s life. But better management of this stress is necessary. Find the cause of stress and deal with it. Problems come in everyone’s life, it is wise to find their solution quickly. Yoga and meditation are the best medicines to control stress. Do it definitely. Even if there is no stress, yoga and meditation will be beneficial for you. Now the last thing is to have a peaceful sleep. Sleep early at night and wake up early. Do not sleep under stress, if you break your sleep in between then it is also not a good sign, hence have a peaceful sleep. 7 to 8 hours of sleep is absolutely necessary.
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Tag: health, lifestyle
first published : October 1, 2024, 12:05 IST
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