⚠️ watch These Signs — Pre‑Diabetes Can Be Reversed If Noticed Early
According to the international diabetes Federation (IDF), over 828 million people worldwide have diabetes; in India, over a quarter of them. Also, about 25 million indians are in the pre‑diabetes stage — glucose levels higher than normal but not yet diagnosed as diabetes.
Pre‑diabetes happens when insulin in the body begins to work less efficiently. Glucose cannot enter cells properly, so blood sugar rises gradually. Symptoms are often subtle, so many ignore them.
🔍 Key Early Warning Signs
Persistent thirst or hunger even after eating.
Feeling fatigued very quickly; lack of energy.
Sudden weight gain or unexplained weight loss.
Accumulation of fat around belly / midsection.
Family history of diabetes increases risk.
👥 Who Is More at Risk
Being overweight or obese, especially with extra belly fat.
Lack of physical activity; sedentary lifestyle.
Unbalanced diet: high sugar, processed foods, low fiber.
Having high blood pressure or high cholesterol.
Age over ~45, or having metabolic disorders, or being from certain genetic backgrounds.
💪 lifestyle Changes to Prevent Diabetes
Regular physical activity: about 30 minutes most days, or 150 min/week moderate exercise.
Healthy diet: include whole grains, fruits, vegetables, lean proteins; reduce sweets, refined carbs, fried & processed foods.
Lose weight if overweight: 5‑10% loss of body weight can reduce risk significantly
Check glucose levels regularly: fasting blood sugar, HbA1c tests every 6‑12 months if risk factors present.
Manage stress, get good sleep (7‑8 hours), avoid smoking and excessive alcohol.
Pre‑diabetes is not inevitable — with early detection and consistent lifestyle changes, it can often be reversed. Keep an eye on subtle signs, remain active, eat well, and monitor regularly.
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