How Patients with Prediabetes Managed to Prevent Diabetes

 In any routine blood test, health problems we were completely unaware of can be discovered, as they do not present clear symptoms. However, if neglected, they can develop into significant issues that may last a lifetime. One of these problems is a condition called prediabetes, in which blood sugar levels are higher than normal but not high enough to diagnose diabetes. While prediabetes does not cause symptoms like diabetes, it can lead to obesity and high blood pressure, and it also increases the risk of heart and vascular diseases. As its name suggests, it is considered an early stage of diabetes. The good news is that the earlier a problem is diagnosed, the better the chances of reversing it and keeping the body out of danger. However, as with many other medical cases, this requires lifestyle changes and consistency. Therefore, the question arises – how long does it take to get rid of prediabetes, and how is it done? That's exactly what we'll answer in the following article.

How long does it take to get rid of prediabetes?  

The time it takes to reverse the condition can range from several months to a few years. It’s important to understand that this is a marathon, not a sprint. In a study published in 2002 the following findings were noted: 

 

In 25% of cases, people got rid of prediabetes through lifestyle changes within one year. 

 

In 30% of cases, patients successfully overcame prediabetes with a medication called Metformin . 

 

In 40% of cases, participants required advanced treatment to get rid of the prediabetes condition. 

 

If the doctor recommends treatment, it’s worth listening and adhering to it, as this will be much more effective than self-efforts alone to get rid of prediabetes. However, their recommendation depends on your condition. In any case, it won’t be easy, but as long as you stick to the plan we will present to you now, you can achieve this result and spare yourself a life with diabetes.

How to get rid of prediabetes? 

 As you have already understood, the process is divided into two parts – lifestyle changes and medical treatment (recommended by the doctor only). If not adhered to, the condition will only worsen, and prediabetes will quickly turn into diabetes. Your doctor can recommend and provide a prescription for Metformin if needed, but at the same time, you must help yourself by making changes that reduce glycated hemoglobin (HbA1c) levels in the blood. Here’s what you need to do: 

 

Physical activity: It is recommended to perform physical activities for a cumulative time of 150 minutes per week. For example, this can be broken into 30 minutes of exercise daily for 5 days a week. 

 

Healthy eating: You need to eat balanced, healthy, and whole foods and avoid processed foods. 

 

Reduced carbohydrate intake: Choose your carbohydrates carefully and prefer complex carbohydrates, which you can find in vegetables and whole grains. Avoid sugar, sweetened juices, white bread, and white rice, as well as honey, which, although it raises sugar levels moderately compared to regular sugar, is still considered a simple carbohydrate.

 

Maintaining weight: Physical activity and proper nutrition will help you maintain a healthy weight and even lose weight. According to the Centers for Disease Control and Prevention (CDC), losing 5-7% of body weight helps reduce the risk of type 2 diabetes. 

 

Getting sufficient sleep: Our body performs many important tasks during sleep, such as hormone regulation and metabolism. Lack of sleep can lead to insulin resistance, increasing the risk of diabetes. Therefore, it is recommended to sleep 7-9 hours each night. 

 

Avoiding smoking: Studies show that smoking increases the risk of diabetes, so it is highly recommended to quit this habit to prevent the condition from worsening. 

 

Avoiding alcohol consumption: Not only should you avoid alcohol, but it is also recommended to increase the amount of water you drink throughout the day, as it helps the body control blood glucose levels.

How to track your progress 

It is very important to track your progress and help yourself stay on the right path. As we have already mentioned, this is a long process, but if you follow your progress, you will see it and gain motivation to continue acting in ways that benefit your health. Record your glycated hemoglobin and blood sugar levels from your blood tests, and check whether and how much they decrease over time. These are the parameters that indicate prediabetes: 

 

Glycated hemoglobin between 5.7-6.4%. 

 

Blood sugar between 100-126 mg/dL while fasting. 

 

When your levels drop below these ranges, you will find that you have managed to get rid of prediabetes. Anything above these levels is already considered type 2 diabetes. 

 

Summary 

Prediabetes is a reversible condition that requires immediate action to prevent it from becoming diabetes. To get rid of prediabetes, you must make significant lifestyle changes and stick to them. This includes a healthy diet, physical activity, maintaining a healthy weight, sufficient sleep, and avoiding smoking and alcohol. If you have made these changes and still do not see improvement in your blood test levels, talk to your doctor and consider medical treatment. If you follow all the guidelines learned here, you can get rid of prediabetes within a year and prevent a lifetime with diabetes.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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15 Health Benefits of Tangerines You Weren't Familiar With

 Tangerines are smaller, sweeter, and lighter versions of oranges. They're also usually easier to peel than pretty much any other citrus fruit and give off a distinct aroma. Not only do they taste and smell great - they're also bursting with nutrients and can help with maintaining good heart, muscle, hair, skin and digestive system health. Let's dive into the scientific facts about this great fruit: 

 

1. They're good for the skin  

What we look out for most as we age are changes to our faces. Of course, the more we take care of our facial skin, the more youthful we look. Try making yourself an all-natural face mask using one tablespoon plain yogurt, one teaspoon honey, and the juice from three or four tangerine segments. Apply it to your face, leave it on for 10-15 minutes, then rinse it off and apply your usual moisturizer. This will rid your skin of excess oil and bacteria, leaving your face looking radiant. 

 

2. They can improve your smile 

Vitamin C is one of the vitamins that contribute to the health of our gums. If you frequently get puffy, red gums that bleed when you brush your teeth, you are probably in need of a boost of this vitamin, and tangerines are a great source of it. So, unless you want to suffer from gingivitis in the future, eat tangerines regularly to keep your smile in check.

3. They strengthen your bones 

Another thing that tangerines can improve is bone health. According to a study carried out at Tufts University, men who consumed plenty of vitamin C and potassium, both found in tangerines, saw improvements in their bone density and in reduced bone fracture frequencies. So, to keep your bones from going brittle, you should stock up on some tangerines.

4. They slow down the aging process 

Tangerines consist of antioxidants, which are known to offer a wealth of benefits to your skin. One of the wonderful things they can do is help you maintain a youthful glow. This means that eating tangerines regularly can slow down the aging process, enabling your skin to look its very best for longer. 

 

5. They enable you to absorb iron more efficiently 

Certain food combinations can be especially good for your health, and this is just as true for tangerines. When a tangerine's vitamin C teams up with the dietary iron from another food, such as spinach, it enables your body to absorb the iron much more easily. Iron is essential for our health, and a lack of it may result in fatigue, shortness of breath, dark circles under the eyes and pallor. 

 

6. They promote hair health 

In addition to making your hair shiny, tangerines can contribute to stabilizing hair growth, reducing hair loss in the process. They can delay your hair from going gray. A recent study found that "bad hair days" can have an undesirable effect on our self-esteem, which can lead to social insecurities and declines in self-worth. Eating tangerines or applying their juice to your hair and scalp will make them both look and feel better. 

7. They boost your mood 

Did you know that the smell of citrus has some surprising psychological effects? Smelling a tangerine can improve your mood significantly, according to Barbara Thomley, the lead coordinator for the Complementary and Integrative Medicine Program at Mayo Clinic. Smelling one reduces stress and anxiety levels, leaving you feeling more relaxed. So the next time you're feeling low, you may find sniffing a tangerine to be an instant mood-booster. 

 

8. They improve your immune system 

With their nutritional value, tangerines won't just shield you from certain illnesses, but help you to fight them off as well. Your battle against the common cold, for example, can easily be reinforced with the help of the vitamin C present in this fruit. Perhaps you could also consider pairing it up with a cup of mint tea to enhance its effectiveness. Check out this insightful article about the health benefits of bananas. 

 

9. They support the digestive system 

Tangerines are rich in vitamin A, a digestive system essential. A substantial intake of this vitamin may have positive effects on nutrient absorption and hydration in your digestive tract. Besides, tangerines contain three to four ounces of water, which is also great for digestion. 

 

10. They're good for your muscles 

 If you're looking to build some muscle, you will need to stock up on some useful foods. Although bananas are more well-known for being rich in potassium, tangerines also possess a significant amount of it (115+ mg), making this tiny fruit incredibly beneficial for muscle growth and recovery. While we're at it, check out this insightful article about the health benefits of bananas.

 

11. They help prevent diabetes  

The fruit also contains the flavonoid called nobiletin, which is great for preventing the onset of type 2 diabetes. Evidence has shown that tangerines act as natural agents, which lessen the buildup of fat (especially in the liver) by preventing it from being stored and helping the body burn it off. 

 

12. They protect your heart 

 In addition to preventing the onset of diabetes, the aforementioned nobiletin also helps prevent atherosclerosis, which is the hardening of arteries and blood vessels due to plaque buildup from high cholesterol. It is the leading cause of a number of serious heart conditions, such as heart attacks and strokes. With regard to the risk of blood clot-related strokes, a Nurses’ Health Study found that this decreased by 19% in women who had a consistent intake of citrus fruits such as tangerines.

13. They give a boost to your red blood cells 

Because tangerines contain nearly 20 mg of folate, which is the naturally-occurring version of folic acid, they are considered beneficial for your blood. This vitamin promotes DNA cell repair, as well as cell and tissue growth. Note that one tangerine isn't enough to cover your recommended daily folate intake, but it sure is an inviting way to boost it. 

 

14. They help you control your weight  

Apart from being a filling fruit due to its plentiful water content, a tangerine contains certain fibers that can keep you satiated for longer. This makes it a fantastic between-meal healthy snack. What's more, tangerines boost the production of cortisol, a stress hormone that affects the body's way of storing fat, enabling you to keep your body slim. 

 

15. They help battle cancer and other serious diseases 

Certain compounds found in tangerines, namely tangerin, and limonoids, are thought of possessing disease-fighting properties, especially against leukemia and breast cancers. According to some Korean studies, there appears to be a link between the intake of tangerines and the reduced risk of these diseases, however, this remains unproven. Nevertheless, we're sure you'll feel much healthier if you eat lots of this potent citrus fruit! 

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Health Benefits of Cumin/Jeera

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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Cumin is actually a flowering plant that can grow up to around a foot (0.30 meters) tall. It is native to a number of countries across several continents, including India, Mexico, China and the Mediterranean countries of Europe. White or pink flowers blossom on the plant during hot summers, but it is the yellowy-brown colored seeds that are harvested for their edible qualities. The small, flat seeds are either ground down into powder or used whole in Mexican dishes to provide a fragrant, earthy flavor, or in combination with other spices such as turmeric in Indian curries, Middle Eastern food and some Chinese cuisine. Eastern cultures in particular have long recognized that the seeds are not only a delicious spice with various culinary uses, they also bring a number of medicinal qualities to those who eat them regularly - and other cultures are now starting to wake up to the health benefits of cumin too.

1. It's Excellent for Digestion and Stomach Complaints Cumin contains a number of essential oils including thymol, that helps promote the production of saliva, bile and other enzymes responsible for digesting food. Indeed, the very aroma of cumin has been shown to stimulate the salivary glands and prepare the body for the digestion process due to the presence of an aromatic compound called Cuminaldehyde. In addition to this, cumin is also a great carminative - so it helps relieve feelings of bloating and gassy build ups - and it can also help flush out hemorrhoids. A couple of spoonfuls of cumin are a great option if you want to ensure that you digest your food better and avoid painful, annoying stomach aches.

2. Helps Prevent Anemia and Iron Deficiency Cumin is an incredibly powerful source of iron - one of the best around in fact. 100 grams contains 66 miligrams - more than 5 times the daily recommended amount for adults. This means that just a couple of spoonfuls of cumin provides you with all the iron you need for the day (although a little extra can't hurt) and encourages the production of red blood cells, the transfer of oxygen around the body and avoidance of symptoms relating to iron deficiency and conditions like anemia, which include fatigue, dizziness, decreased cognitive function and loss of energy.

3. Great if You Want to Lose Weight! Research has shown that a single spoonful of cumin a day can help encourage weight loss and decrease body fat. Research by the University of Medical Sciences in Iran, tested two groups of overweight or obese women and gave them 3 grams of ground cumin a day, while the other group ate none. Across a three month trial period, the group that had taken cumin lost considerably more weight than those who did not, and shed over 10% more body fat. These fantastic weight loss properties are believed to originate from high levels of phytosterols in the spice, which are also known to inhibit absorption of cholesterol in the body.

4. It Can Help You Sleep Better Cumin contains high levels of the substance melatonin, which helps regulate sleep cycles. If you are an insomniac, or someone who struggles to get a good night's sleep, then consuming cumin as part of your evening meal can help. Melatonin is not the only way it helps you sleep at night - it also contains other essential oils that help keep you stress-free and provide tranquilizing qualities. Nutritionists recommend that the very best way to use cumin to help you sleep is to include a spoonful with some mashed up bananas before bed, as the bananas help the melatonin work better. The combination will help you establish a sleeping pattern when used regularly, but is non-addictive unlike some sleeping pills.

5. It Helps Your Breathe More Easily Cumin is also a great anti-congestive agent because it acts as an expectorant thanks to the presence of a number of essential oils in its make-up. Expectorants loosen up phlegm and mucus that accumulate in the respiratory tract so that they can be expelled through the nose or mouth, leaving you feeling less blocked up and able to breathe more easily. The process is cyclical, so by eliminating plenty of mucus and phlegm in the first place, it will also discourage future excessive formation of these secretions. This means that cumin is also great for respiratory disorders like asthma and bronchitis.

6. It Fights the Common Cold The common cold is an unavoidable annoyance we could all do without, so it's great to fight it via as many means as possible. The same essential oils that help fight respiratory issues, also act as great disinfectant that combat the viral infection that causes a cold to develop. Because it is also high in vitamin-C and iron, cumin also helps strengthen your immune system to help you fight off a cold should you develop one.

7. It Could Help Prevent Diabetes Research into the ways in which cumin can help prevent diabetes remains ongoing, but early studies suggest that it can have a significant impact. Testing on diabetic animals has shown that cumin seed can cause a reduction in blood glucose levels, improve insulin content, and reduce the risk of hypoglycemia.  More studies are needed but the early indications show that cumin could be a great tool for both easing and preventing symptoms of diabetes. 8. It Helps Sharpen the Mind and Improve Memory Cumin is packed full of minerals that are great for cognitive function and memory -  including riboflavin, vitamin B6 and niacin. High iron content helps further boost your grey matter as well, because it encourages good circulation, which oxygenates the brain so that you can remain sharp and focused. In Ayuverda medicine, cumin has actually been used to treat amnesia patients thanks to these properties.   9. It Can Help Fight Some Cancers Research carried out by the Cancer Research Laboratory in South Carolina, USA, found that cumin can help fight cancer, thanks to active properties of cuminaldehyde, which have been shown to slow the growth of tumors. It also has characteristics that accelerate the production of detoxifying and anti-carcinogenic enzymes, which can aid the prevention of colon cancer.   10. It's Great for the Skin Cumin contains an absolute abundance of vitamin-E, known for its excellent ability to keep your skin looking young and glowing. It acts as an antioxidant that fights harmful free radicals responsibly for ageing your skin cells and promoting the appearance of wrinkles.  The essential oils contained within the spice also have anti-fungal properties that can diminish the effect of infections that have a negative impact upon the appearance of your skin.