37% pre-diabetes cases can develop into diabetes within four years or less if proper care is not taken. lifestyle changes to curb pre-diabetes symptom is crucial. A report

Thirty-four-year old Priya, an architect, decided to undergo a full-body check up in a multi-specialty hospital, as part of a special campaign run on Women’s Day by her office. Her job demanded her to sit for extra hours in the office, work on designs and attend meetings frequently. Often, her hectic schedules meant skipping breakfast and resorting to junk food for lunch. Priya, who till then thought of herself as a healthy woman with occasional niggles here and there, was taken aback when her health report was out. It showed a blood sugar of 122 mg/dl during fasting, with an accompanying red mark of danger. She was detected with borderline diabetes, commonly known as pre-diabetes.

As per the American Diabetes Association, anyone with a fasting blood sugar between 100-126 mg/dl or the equivalent of HbA1c between 5.7-6.4% can be classified as having pre-diabetes. This is the stage when your blood sugar level is higher than normal, but not high as to be labeled as diabetes. Only those with fasting blood sugar above 126 mg/dl or HbA1c 6.5% can be diagnosed with diabetes.

Causes of pre-diabetes

While it is difficult to explain the exact cause of pre-diabetes, family history and genetics have an important role to play in its development. Often sedentary lifestyle, inactivity and excess fat, especially the fat accumulated in the abdominal area are factors that can lead to pre-diabetes. The impairment of glucose metabolism leads to elevated blood glucose levels. The pancreas is unable to produce sufficient insulin and start causing damage to the body. Often it is when the condition progresses to full-blown diabetes that the person gets to know about her health condition.

Risk factors

If the symptoms of pre-diabetes are not controlled at an early stage, then it can increase the risk of developing type 2 diabetes. Some of the risk factors are listed below:

• You are overweight or obese, then it increases the risk of type 2 diabetes. The fatty tissue, especially in the muscles and around your abdomen, can make your cells resistant against the action of insulin.
• You have a sweet tooth and are fond of eating red and processed meat regularly, beware! Refined carbs such as pasta, white bread, chips and crackers are also linked to the development of pre-diabetes.
• In case your work demands sitting whole day, ensure that you take ‘active’ breaks – inactivity is a well-known risk factor for pre-diabetes. lack of physical activity can cause muscle cells to lose their sensitivity to insulin.
• Pre-diabetes can occur at any age, but people aged above 45 are at risk as that is time they start losing muscle mass, exercise less, gain weight and have less control over their eating habits.
• Women detected with Polycystic Ovary Syndrome (PCOS) are at a high risk factor due to low levels of insulin resistance that eventually lead to pre-diabetes.
• lack of sleep and irregular sleep habits can also put a person at a high risk of pre-diabetes.
• The blood sugar levels of pregnant women elevate temporarily. When the levels shoot above normal, then the woman is said to have gestational diabetes. While the condition usually resolves by itself, it can put the mother and the child at high risk of developing pre-diabetes later.
• Women should be wary of symptoms such as skin darkening on the neck, armpits, knuckles, groin and other parts of the body. This could be a sign of acanthosis nigricans. Unexplained fatigue, blurry vision, increased thirst, frequent urination, irregular or painful periods associated with polycystic ovarian disease are the other symptoms of more advanced pre-diabetes, are some of the other symptoms woman should be actively aware of.

As per statistics, 37 per cent of pre-diabetes cases can develop into diabetes within four years or less if proper care is not taken. Women need to make certain alterations in their lifestyle to reduce the risk of developing pre-diabetes.

— Courtesy Mahesh Jayaraman, Co-founder of Sepalika.com

• The first step should be to follow a healthy diet low on sugar, restrict intake of refined carbs and red meat.
• Consume whole grains, fruits and vegetables, lean meats as well as fatty fish.
• Increase intake of healthy fats such as ground flaxseed, avocados, walnuts, salmon, tuna, dark chocolate, tofu, etc, as they help to cut down sugar pangs and stay fuller for longer. These fats are also a great source of fat soluble vitamins K, E, D and A, which play crucial roles in insulin signaling and resistance.
• lower your alcohol intake and get involved in yoga or other physical activities to keep your body fit.

Diabetes is one of the most common and debilitating diseases affecting people all over the world. As we get holed up in our work desks and couches towards a sedentary lifestyle, the probability of this disease shoots up. Thus, healthy living, balanced diet and an active lifestyle can allow women stay away from this disease and ensure their active and caring presence for their family members, and themselves, for a longer period of time.