Prediabetes wo stage hai jahan blood sugar normal se thoda high hota hai, but diabetes level tak nahi. Good news: is stage par lifestyle changes se reversal possible hota hai. Warning signs subtle ho sakte hain—post-meal sleepiness, belly fat increase, cravings, skin darkness around neck (acanthosis), frequent thirst (kabhi-kabhi).
Prediabetes confirm karne ke liye tests: fasting glucose, HbA1c, or OGTT. Doctor aapke risk factors dekhkar interpret karega—family history, weight, activity, BP, etc.
Reversal plan (simple but powerful):
- Daily walking: 30–45 min (post-meal 10–15 min walk best)
- Strength training: 3x/week (insulin sensitivity improves)
- Sugar/soft drinks stop
- Refined carbs reduce (maida, biscuits)
- Protein + fiber increase (dal, chana, soy, salad)
- Sleep 7–8 hours (cravings control)
“Crash diet” se temporary drop aata hai, par sustainable routine hi reversal deta hai. Goal: 5–7% body weight loss (agar overweight ho) —ye alone risk dramatically reduce kar deta hai.
Agar aap already high readings dekh rahe ho, self-treatment mat karo. Regular monitoring + doctor guidance best hai. Prediabetes ek warning hai—time pe action loge to future diabetes ko literally avoid kar sakte ho.