5 signs that you have a chance of having diabetes

A silent disease, whose symptoms in the initial phase are not easily identifiable. So is diabetes, which happens when your blood sugar (glucose) level rises above normal. Despite being a chronic and incurable disease, it is possible to control it and lead a normal life.

There are still people who are not diabetic, but who have the so-called pre-diabetes, that is, glucose levels are higher than normal, but still far from being classified as diabetic levels.

Studies show that people with pre-diabetes can develop type 2 diabetes in up to 10 years, unless they take some simple precautions such as exercising frequently and making changes in their diet, opting for an adequate diet.

There are no obvious symptoms, but pre-diabetes will develop over the years. That’s why it’s important to stay tuned and try to notice some warning signs. Thus, it is possible to seek medical help as soon as possible, avoiding any more serious problems.

Know the 5 signs of prediabetes

1 – Feeling very tired after eating

The urge to take a nap after meals is natural, but if it happens often, it could be your body’s signal to carbs, which are broken down by the bloodstream as glucose (blood sugar), the body’s main source of energy. When blood containing glucose reaches the pancreas, the organ receives the message of insulin release. Over time, this cycle can cause the body to become insulin resistant.

2 – Having anxiety about eating carbs

Your body craves chocolates, chips, and other foods high in sugar, salt, and fat, which trigger your brain’s reward system to crave more and more. This can be dangerous, as simple carbohydrates (sugar, white flour) break down quickly, causing insulin-resistant cells to ignore this blood glucose entry. So the pancreas releases more insulin, causing a drop in blood sugar. The body gets caught up in a wave of tiredness and naturally craves new foods that will give it energy. The brain becomes obsessed with this mission, in a vicious cycle. And on top of that, it adds weight.

3 – Excess weight

It is a common feature of pre-diabetics and, in itself, a major risk factor. Most worrisome is when a person tries to cut calories and fails, which could be a sign of mixed messages the cells are receiving.

4 – Your body looks more like an apple than a pear

More serious than weight gain is weight gain in a specific area of ​​the body, specifically around the waist and abdomen. This fact is associated with insulin resistance and pre-diabetes. So-called “belly fat” is linked to a higher rate of blood pressure, heart disease, stroke and dangerous cholesterol levels. All of these are risk factors for diabetes.

5 – High blood pressure

If increased blood pressure happens along with weight gain, fatigue, and high cholesterol and triglycerides, it could be a strong sign of prediabetes. A lot of people worry about heart problems and don’t realize that high blood pressure can be related to other diseases as well.

Tips for overcoming these risks

Maintaining a balanced diet and practicing physical exercises is essential, as these habits act directly in weight loss. Swap snacks for slower-digesting options like walnuts, bananas, raw carrots. Over time, the habit sets in.

Choose more complex carbs such as whole grains (barley, oats, quinoa, brown rice), vegetables and whole fruits (not juice) as your body has to work harder to digest it, making your blood sugar stay stable longer. .

And don’t think about losing too many pounds at once. Think about losing little by little. Losing 5% to 7% of body weight prevents or delays diabetes by up to 60%. For this, the best combination is a balanced diet and physical activities.

As for physical activities, start slowly, with small 15-minute walks and gradually increase. The ideal is 30 to 60 minutes a day, but the most important thing is not to continue in a sedentary lifestyle. When building muscle, the body increases in the number of enzymes that are able to metabolize glucose as a fuel source for the cells. Take care of yourself.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.