Prediabetes is mainly the result of insulin resistance, a situation in which the body's cells respond less and less effectively to insulin.
This hormone is crucial in enabling cells to take up glucose (sugar) from the blood.
When insulin loses its effectiveness, blood sugar levels remain abnormally high, leading to the onset of pre-diabetes.
Several factors contribute to the development of insulin resistance, some of which can be influenced by lifestyle choices.
- Chronic stress: Prolonged stress raises levels of cortisol, a hormone which, in large quantities, disrupts blood sugar regulation. This stress-related imbalance promotes insulin resistance. In addition, stress can affect sleep, diet and physical activity, amplifying its impact on blood sugar levels.
- Insufficient sleep: Lack of sleep or poor quality sleep adversely affects insulin sensitivity. Regular, restorative sleep is therefore essential for maintaining a healthy blood sugar balance.
- Excess body fat: An accumulation of fat, particularly around the abdomen, reduces the effectiveness of insulin. Excess weight can increase inflammation in the body, disrupting insulin use.
- Unbalanced diet: A diet rich in processed foods, refined sugars and saturated fats encourages the storage of fat and the accumulation of glucose in the blood. Conversely, a diet rich in vegetables, fruit, fibre and lean proteins can improve blood sugar regulation.
- Physical inactivity: Movement is essential to help the muscles use glucose as an energy source. Without exercise, glucose remains in the blood, increasing the risk of insulin resistance. Regular physical activity helps to reduce stress and improve insulin sensitivity.
- Genetic predisposition: A family history of diabetes or prediabetes can increase an individual's predisposition to insulin resistance.
- Hormonal problems: Certain diseases, such as Cushing's syndrome (excess cortisol) and hypothyroidism, can also weaken the cells' response to insulin.
- Prolonged use of certain medications: Steroid-based treatments, when taken over the long term, can contribute to increased insulin resistance.
Preventing and reducing insulin resistance
By adopting a balanced approach that includes a healthy diet, regular exercise, good sleep hygiene and effective stress management, it is possible to reduce insulin resistance and prevent progression to type 2 diabetes. By targeting these key elements, we can not only slow down the progression of pre-diabetes but also promote general well-being.
Learn more about Pep2Dia to maintain a healthy glycemia!
Sources:
https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278
https://my.clevelandclinic.org/health/diseases/21498-prediabetes
Prediabetes - StatPearls
https://www.ncbi.nlm.nih.gov/books/NBK459332
Prediabetes: Causes, Symptoms, and Treatment
https://www.webmd.com/diabetes/what-is-prediabetes
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