Prediabetes is when your blood glucose level is higher than it should be but is not high enough to be considered as diabetes. Prediabetes is the pre-diagnosis of diabetes. Diabetes occurs gradually when there is an elevation of blood sugar and insulin levels in your body. Problems arise whenever the glucose level is high for a longer period of time and this happens because pancreas are unable to make enough insulin. If you do not make certain significant changes in your lifestyle, prediabetes can precede into type 2 diabetes. To ward off the disease you need to alter your diet, the kind of physical activities you are doing and how you maintain your weight. Even though the exact reason of prediabetes is unrecognized, genes, family history, poor food diet and stressful lifestyle, are believed to be some of the risk factors.
Apart from symptoms like gout: a form of arthritis that forms when uric acid builds up in your body. Other symptoms include thicker skin, blurry vision and weight loss despite eating a lot.
Here’s a list of 5 prediabetes symptoms you must know:
1. Extreme Fatigue
It is fine when you feel tired after a long day at work, but it is certainly not fine when you are feeling tired and exhausted all the time, even while working. If you are struggling to get through the day, feeling draggy and drowsy then you need to worry. One of the reasons why it is happening is because of sugar, which is lingering in your bloodstream and not going into your cells where it needs to go and channelize the energy properly.
2. Excess hair loss
Along with factors like stress, medication, and genetics, hair loss is also related to a number of problems, insulin resistance being one of them. Insulin resistance is an indication of prediabetes and types 2 diabetes. If you are losing hair unnaturally, then you need to get your blood sugar level checked. Elevation of blood sugar level is due to the insulin resistance which means that the sugar is not able to move properly into the cells.
3. Patches on your skin
According to studies, patches of reddish, brownish, or yellowish skin known as necrobiosis lipidic, are spotted if you are prediabetic. Many dermatologists say that your skin may have a shiny, scaly itchy appearance, and visibility of blood vessels. Check out for dark, velvety patches on the skin as well — this indicates that you have too much insulin in your blood.
4. You drink more water
It is true that you need more fluid when blood glucose is high but drinking excessive water can be harmful. One of the important symptoms of prediabetes is that you are not only drinking water to quench your thirst, but also when you are full. Drinking water is a healthy solution to reduce the impact of high blood sugar but drinking too much of it might not be the best thing to do.
5. Frequent Urination
Continuing for point 4, since you drink more water, you tend to go to the washroom more for urinating. You tend to overlook this factor because you think this is happening due to over drinking of water. But you need to keep an eye on the number of times you are going to the loo because a lot of the times your body loses more water than what you drink. It is extremely important to keep a check on the color, odor, and your urinatory cycle. If you think it unnatural, then you need to see a doctor immediately.
Excessive drinking of water lead you to urinate more
Skin Ageing Worrying You? Make These Food Swaps Now!
Do you know what foods to eat to reverse ageing? You may be surprised to know that it is no rocket science. For a younger-looking, clear and radiant skin, all you really need is a healthy diet with lots of fresh fruits and vegetables and regular exercise. And while you may be following everything that is part of a healthy lifestyle, but still have fine lines or wrinkles on your skin. This may be because of a poor diet, chronic stress and use of beauty products with harmful chemicals.
Along with using the right kind of products for your skin, a couple of food swaps can take a long way in terms of preventing skin ageing and signs of ageing like wrinkles, fine lines, spots, dark circles etc.
Making a few nutrient-rich beauty food swaps can provide you with phytonutrients, antioxidants, vitamins and minerals that promote and support the essential functions of skin. These foods can prevent and reverse effects of ageing on the skin.
Food swaps to prevent ageing
- Processed food with low GI foods
High glcyemic index (GI) or processed foods like white bread, cake, pasta and white rice can be swapped by low GI goods like whole foods like whole wheat, brown rice and sweet potatoes.
High GI goods can cause spike in blood sugar levels, which results in more insulin entering the blood stream, thus increasing inflammation. Inflammation causes oxidative stress in the body, which threaten production of collagen and DNA, and result in fine lines and wrinkles.
- Refined sugar with natural sweeteners
Refined sugar can again cause spike in blood sugar, thus interfering with skin’s collagen and elastin production. Replace them with natural sweeteners like jaggery, honey, coconut sugar and dates. Natural sweetness in fruits and vegetables can be beneficial for delaying skin ageing. Fruits like berries, apples and oranges are rich in Vitamin C, fibre and antioxidants that are great for the skin. Antioxidants in these fruits neutralise free radicals that result in premature ageing of the skin.
- Fried food for omega 3 fatty acids
Greasy fried foods can trigger acne breakouts. What’s more is that they can contribute to weight gain, type 2 diabetes and cause free radical damage that can cause premature ageing of the skin. Replace them with omega 3 fatty acids rich foods like walnuts, fatty fish, olive oil and coconut oil. Not only are omega 3 fatty acids great for heart health, they are good for retaining the glow on your skin.
- Coffee with green tea
Caffeine in coffee works as a diuretic which can dehydrate your skin and make it dry. It can also cause dullness on skin that can make you look way older than you are. Opt for detoxifying green tea for a fresh and younger looking skin. Green tea contains caffeine, but in very small amounts. This will give you the energy boost you need. Polyphenols in green tea can moisturise your skin, slow down the ageing process and also fight the damage caused by free radicals.
Light physical activity may lower CVD risk in women
While strolling or running are beneficial for heart health, light physical activity, such as gardening and folding clothes, may also lower the risk of cardiovascular diseases (CVD) in older women, say researchers.
The study showed that such activities might be enough to significantly reduce stroke or heart failure by up to 22 per cent and the risk of heart attack or coronary death by as much as 42 per cent.
The association was strong across all racial and ethnic groups, noted the study published in the journal JAMA Network Open.
“The higher the amount of activity, the lower the risk,” said co-author Andrea LaCroix, Researcher at the University of California, San Diego.
“And the risk reduction showed regardless of the women’s overall health status, functional ability or even age. In other words, the association with light physical activity was apparent regardless of these other factors,” LaCroix added.
For the study, researchers studied nearly 6,000 women aged 63 to 97. They were made to wear a device which measured their movement 24 hours a day for seven consecutive days.
The device was also calibrated by age to distinguish between light, and moderate-to-vigorous physical activity.
Most people do not think of folding clothes or walking to the mailbox as physical activity of any kind, the researchers said.
“This study suggests that for older women, any and all movement counts towards better cardiovascular health,” said David Goff, Director at National Heart, Lung, and Blood Institute (NHLBI) in the US.
These Two Foods Should Definitely Be In Your Diet If You Are On A Weight Loss Program
When it comes to weight loss, we all know that healthy eating is extremely important. However, when we talk of healthy eating, there may be some peculiarities which need to be followed. This includes keeping an eye on how much protein, fats, carbs and fibre you should be eating. Time and again, it has been said that increasing the intake of proteins and cutting down on intake of carbs and fats can help you lose weight but not health. This is primarily because protein helps you keep full for longer and reduces your appetite. There are many protein-rich foods which can be included in your like whole eggs, chicken, legumes, dairy products, healthy nuts, whole grains and fish. Apart from these common protein-rich foods there are two protein-rich foods which can help in weight loss. In the following article, we will talk about these common foods rich in proteins and extremely healthy.
Chickpeas for weight loss
Chickpeas are extremely delicious in taste. Even better they are rich in protein and fiber, both the nutrients which are essential for weight loss. Fibre keeps you fuller for longer and protein helps in controlling your hunger pangs. The fiber content in chickpeas is also good for your digestive system. Chickpeas are high in fiber, potassium, vitamin C, and vitamin B-6 content which is beneficial for maintain the heart health. The good amounts of fiber in chickpeas helps lower the cholesterol levels and thus decreases the risk of heart diseases. Also, chickpeas contain some other nutrients like folic acid, manganese, iron, copper, magnesium, and molybdenum. You can mix chickpeas with rice or whole grains to get the wholesome amount of proteins in your diet. You can also make a chickpea salad with eggs or some cubes of cottage cheese and tofu.
Sweet potatoes for weight loss
Sweet potatoes are extremely nutritious and offer several health benefits. But there is a possibility that you might not know that sweet potatoes can help you to lose weight. The high amount of dietary fiber, the low calorie content all work together to make sweet potatoes a great food if you are on a weight loss program. The reason why sweet potatoes help you lose weight is due to their high amount of dietary fiber. Fiber in sweet potatoes promotes fullness for a long period of time, thereby preventing overeating in the next meal. Also, fiber takes time to digest. Foods high in fiber take time to leave your stomach and enter your digestive tract. This prevents you from overeating and thereby reducing the chances of high calorie intake which further leads to weight gain. You can have sweet potatoes in your salads or simply bake them and roast them.
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