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TEN WAYS TO REVERSE PREDIABETES - HINDI URDU ENGLISH
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- Опубліковано 3 чер 2024
- Many people have been diagnosed with slightly high sugar levels. Do you too have #prediabetes I am going to tell you 10 tips to reverse prediabetes. So that it does not progress to #diabetes #T2DM . Prediabetes is when your blood sugar is higher than normal but not high enough to be diagnosed as #type2diabetes . Blood tests for prediabetes:
Glycated hemoglobin (A1C) test. This indicates your average sugar level for the past 3 months. Below 5.7% is normal. Between 5.7% & 6.4% is diagnosed as prediabetes. 6.5% or higher indicates diabetes
Fasting blood sugar test. At least 8 hours or overnight fast
Less than 100 mg/dL is normal. 100 to 125 mg/dL is diagnosed as prediabetes. 126 mg/dL or higher is diagnosed as diabetes
Random Or PP Sugar Test. Blood sugar levels are tested 2 hours after a meal. Less than 140 mg/dL is normal. 140 to 199 mg/dL is prediabetes. 200 mg/dL or higher is diabetes
The CDC estimates that about 100 mn American adults live with prediabetes. This is more than 1 in 3. In India 200 million people have prediabetes. That is 1 in 7 people. Of these people living with prediabetes, more than 80% don’t know they have it. Not all patients who have prediabetes develop diabetes. Reversing prediabetes to NORMAL is the goal. This will avoid complications like heart disease, stroke, nerve damage, kidney damage, damage to the eyes etc.
1. Change your Diet : A diet high in fruits, vegetables, nuts, whole grains & olive oil is associated with a lower risk of prediabetes. Choose foods low in fat & calories & high in fiber. Beans, lentils, apples, pears, baby carrots, almonds & vegetables like broccoli & spinach will give you fiber. Take brown rice not white rice & whole wheat roti or bread instead of white roti or bread. Low GI Fruits are helpful. See my video on the topic: • 14 #Best #Low_GI #Frui...
2. Exercise regularly : Aim for at least 150 minutes of moderate or 75 mins of vigorous aerobic activity a week. Start slow. Engage in light physical activity for 15-20 minutes, & then gradually increase. My video on Walk: • SHOULD I WALK AFTER LU...
3. Lose excess weight : Losing 5 kgs of body fat can improve your sugar level & help reverse prediabetes. Aim is to keep your BMI to less than 25. For Asians Indians less than 23. Reduce waist size to less than 80 cms in females & 90 cms in males. 10,000 steps daily & your prediabetes is gone
4. Stop smoking : Smoking increases the risk for heart disease & lung cancer. But smoking is also a risk factor for insulin resistance, prediabetes & T2DM. CDC : smokers are 30%-40% more likely to develop T2DM. To quit smoking, use nicotine patches or nicotine gum. But if your will power is strong, just stop it
5. Get Enough Sleep : Just 2 important points: First, Get 6-9 hours of sleep a day. Second, Sleep at the same time daily. My Video: • What is Good Sleep - अ...
6. Treat sleep apnea : If you snore check whether you have #sleepapnea .With #osa breathing stops repeatedly throughout the night due to relaxation of throat muscles. Your doctor may advise #cpap or #bipap
7. Drink more #water : Drinking water is an excellent way to help reverse prediabetes & prevent T2DM. Water makes you feel full & helps with weight management & in better control of blood glucose levels. It’s a healthy substitute for cold drinks & fruit juices. You can take lemon water & thin lassi
8. Eating out less often : Avoid processed foods esp in restaurants - these will give you more of salt & oil both increasing your weight.
9. Manage Stress : Stress can increase blood sugar levels & makes it harder to regulate it. It can also trigger overeating & reaching for unhealthy comfort foods. Manage stress by: Walk & Exercise, Meditation, Hobbies, Spending time with family & friends
10. Join a Support group for Diabetic Patients : There are many groups & clubs. Join one & share your thoughts with them. Mental peace will help you overcome the fear of the DM. Follow all the tips I have provided & you will be successful. Inshallah. All the best
• Disclaimer: Medicine is an ever evolving science and one should consult his family doctor before taking any drug etc.
Dr. Sarosh Ahmed Khan, MBBS; MD; FACP; FRCP (Edin)
Director and Senior Consultant Internal Medicine,
NaseeM Medical Center
Baghe Mehtab, Srinagar, Kashmir, JK 190019
#HbA1c_test #HbA1c_normal_range_chart #HbA1c_test_in_Hindi #HbA1c_test_kya_hota_hai
#a1c_is #a1c #hba1c_test_values #a1c_test_results #a1c_diabetes_range #ha1c_level
#hemoglobin_a1c #a1c_sugar_test #HbA1c_kaise_kam_kare #HbA1c_kam_karne_ke_upay
#HbA1c_ka_matlab_kya_hota_hai #HbA1c_ko_kaise_control_kare #HbA1c_report_kaise_dekhe
#how_to_control_HbA1c_naturally #how_to_control_HbA1c_levels #how_to_control_HbA1c
#how_to_control_HbA1c_in_Hindi #how_to_control_HbA1c_in_diabetes #how_to_control_HbA1c_without_medicine #importance_of_HbA1c_in_Hindi
#HbA1c_kam_karne_ke_gharelu_upay_nuskhe #Diabetes #Sugar_ki_bimari #sugar_ka_control
#sugar_control_kaise_kare #how_to_control_diabetes
Very good video talking about complete management of pre-diabetes. Thanks Dr sb
I hope it helps lakhs of patients who suffer from this metabolic problem. And raises awareness that despite being asymptomatic, prediabetes is harmful.
Stay Blessed
@@DiabeteswithDrSarosh definitely it will help masses. Thanks Sir
Good One. Informative Information
Glad you liked it!
Much needed awareness
Indeed prediabetes is a very common problem and people need to be aware as it has no symptoms. Thanks !
Excellent👍
Shukriya 🥰
Thank You Sir absolutely precise and useful ❤
I have tried to cover most aspects of this common condition. However if there are any questions, I will be happy to answer them. Thanks 🙏🏻
Sir please Make a video on hyp and hyper thyroidism
@@abroufashaie Sure I will, Inshallah.
MashAllah ❤
Thank you 👍💕😊
وعلیکم السلام
Allah Bless You and Your Family.