Diabetes is a major problem around the world and is sadly becoming even more prevalent. Its prevalence in Australia has risen by more than 200 per cent over the past couple of decades. This has been largely driven by poor diet and obesity.
Around one in every 20 per cent of Australians now has diabetes, up from about one in 30 in 2001. Diabetes is not a pleasant condition, and can have very serious consequences, including death. Avoiding it, therefore, is very much in your interest.
As things stand currently, diabetes cannot be cured. There are, however, medical therapies currently being developed that could potentially put type 2 diabetes into remission. The emphasis here, though, should be ‘potential’. Even if that potential is ultimately realised it may not be for many years.
Diabetes – getting in early
While the disease itself is irreversible for now, its precursor – known simply as pre-diabetes – is not. In simple terms pre-diabetes is when you have blood sugar levels higher than normal, but not high enough to be designated as diabetes.
A more important difference between the two is what can be done about it. If you have been diagnosed, there are things you can reduce your blood sugar levels. This in turn can reverse an otherwise almost certainly irreversible journey to full-blown diabetes, which will require lifetime management.
The first thing you can do is find out if you have it. Pre-diabetes can present no symptoms at all in many cases, so you can have the condition and not even know it. If you’re overweight, over 45, and you don’t exercise, you are a prime candidate for diagnosis. That diagnosis can be done via a simple blood test can tell you if you do.
What you can do
Should you be diagnosed with pre-diabetes, don’t panic. Discuss with your doctor the next appropriate course of action. Chances are, they will recommend taking any or all of the following actions: lose weight, improve your diet, exercise, sleep well, don’t smoke.
Weight: Even a minor weight adjustment can provide drastic improvement. A loss of just 7 per cent of body weight can take you out of the pre-diabetes zone.
Diet: Again, a minor adjustment to what you eat can have a dramatic effect. Reducing portion sizes can help, by sticking to the following basic rule of thumb. Fill half your plate with non-starchy vegetables (asparagus, Brussels sprouts, carrots) and one quarter with starchy foods (potatoes, corn, peas). The remaining quarter should be protein, such as chicken, fish, or beans.
Exercise: Similarly, a small change here can make a big difference. A brisk 30-minute walk four of five times a week can bring a big improvement.
Sleep: If you’re getting less than five hours sleep daily, that will likely increase your risk of progressing to diabetes. Ideally aim for seven to eight hours, and head to bed between 10pm and midnight if possible.
Don’t smoke: Never mind the diabetes risk, not smoking will improve all elements of your health.
Anything else?
Depending on your circumstance, your doctor may also prescribe relevant drugs. These can help with blood sugar levels and obesity, as well as high cholesterol and high blood pressure. You are more likely to have those if you have prediabetes.
And if your condition is having an adverse effect on your mental health, consider seeking support. Peer support groups can be a place to learn from others and get and give encouragement and understanding. Your GP may be able to help you find one.
If you have, or think you may have, pre-diabetes, the best time to act is now. The options available to you now will be far easier to deal with now than if you end up with full diabetes.
Do you have pre-diabetes? What steps have you taken to reverse the condition? Let us know via the comments section below.
Also read: Reports of shocking side effects from baldness medication
Health disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
