Prediabetes - causes, symptoms & natural measures
Prediabetes is the preliminary stage of diabetes with elevated blood sugar levels. Find out what the causes are and how diet, exercise and micronutrients can help.
Things worth knowing about "Prediabetes"
Prediabetes is a preliminary stage of type 2 diabetes mellitus in which the blood sugar levels are elevated but not yet in the diabetic range.
Untreated, prediabetes can progress to type 2 diabetes, which is why early countermeasures are essential. It is characterised by reduced insulin sensitivity, which makes it increasingly difficult for the body to transport sugar from the blood into the cells.
The diagnosis is based on blood glucose levels:
- Fasting blood glucose: 100 - 125 mg/dl (5.6 - 6.9 mmol/l)
- HbA1c level: 5.7 - 6.4%(39 - 47 mmol/mol)
- Oral glucose tolerance test (OGTT): 140 - 199 mg/dl (7.8 - 11.0 mmol/l) after 2 hours
Typical risk factors for prediabetes are overweight, lack of exercise, unhealthy diet, genetic predisposition and chronic stress. Symptoms often only appear late, but can include persistent tiredness, increased hunger, frequent urination or concentration problems.
A change in diet with high-fibre, complex carbohydrates, healthy fats and high-quality proteins can help to stabilise blood sugar levels. Avoiding foods high in sugar and reducing refined carbohydrates are essential. Exercise, especially strength and endurance training, improves insulin sensitivity, while micronutrients such as magnesium, zinc, vitamin D and omega-3 fatty acids support sugar metabolism.
Prediabetes can often be reversed through targeted lifestyle changes, significantly reducing the risk of type 2 diabetes and secondary diseases such as cardiovascular problems.
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