Prediabetes is a condition in which blood sugar levels are higher than usual but not high enough to be classified as type 2 diabetes. Recognizing and managing prediabetes early is crucial to preventing its progression. Ayurveda offers a holistic approach to managing prediabetes through diet, lifestyle changes, and herbal remedies. This guide on prediabetes treatment in Ayurveda can help you treat prediabetes and prevent its progression. Understanding Prediabetes What is Prediabetes? Prediabetes is the stage before type 2 diabetes. It is characterized by higher-than-normal blood sugar levels that haven't yet reached the threshold for diabetes. Naturally, treating prediabetes will lead to the prevention of diabetes mellitus. Prediabetes is often asymptomatic, making it challenging to diagnose without blood tests. Prediabetes symptoms A person at the prediabetic stage may see no apparent signs. The only visible sign of prediabetes is a disorder known as acanthosis nigricans, which indicates insulin resistance. It involves the formation of dark, thick, and frequently velvety patches of skin. This discolouration commonly appears around your elbows, knees, and neck. The best method to ascertain if you are prediabetic is to undergo a blood test. A fasting blood sugar level under 100 mg/dL is considered normal; in contrast, a level ranging from 100 mg/dL to 126 mg/dL indicates prediabetes. If you've been diagnosed with prediabetes, it's critical to consult a doctor if you experience the following symptoms: - Increased thirst - Frequent urination, particularly at night - Fatigue - Blurred vision - Non-healing wounds or cuts These are common signs of type 2 diabetes and may signal that your prediabetes has developed into type 2 diabetes. A doctor can perform a battery of tests to prove this. Factors Causing Prediabetes: Ayurveda & Modern Medicine - In Ayurveda, prediabetes is often linked to an imbalance of the doshas, particularly Kapha and Pitta dosha. Elevated Kapha dosha can be caused by a sedentary lifestyle and poor eating habits, while pitta imbalance is due to poor digestion and metabolism. - Ayurveda also considers mental and emotional factors, such as stress and lack of sleep, as contributors to prediabetic conditions. - The buildup of "ama," or toxins in the body, due to improper digestion and metabolism, is also believed to play a significant role in the development of prediabetes. As per modern medicine: The reasons for prediabetes are similar to those of diabetes, albeit at an earlier stage. They are mainly composed of: - Insulin resistance is when your cells do not respond appropriately to insulin even though your body produces it enough. - Increased metabolic disruption: caused by both increased hyperglycemia (high blood sugar levels) and insulin resistance. Risk factors for prediabetes Prediabetes can affect anyone, but specific factors can elevate your risk of developing the condition. Research suggests that both lifestyle choices and genetics play a significant role in the onset of prediabetes. Here are the primary risk factors: 1. Age: People over 45 years old are at higher risk of prediabetes. Children and adolescents are increasingly being diagnosed with prediabetes and diabetes. 2. Body Weight: A body mass index (BMI) over 25 prompts doctors to screen for prediabetes. 3. Waist Size: A waist size of 40 inches or more increases the risk for men, and for women, 35 inches or more increases the risk. 4. Race and Ethnicity: African American, Asian American, Hispanic, Alaska Native, Pacific Islander, and Native American populations have higher rates of prediabetes. 5. Stress: Constant stress can lead to high cortisol levels. This can impact your blood sugar, weight and eating habits. 6. Family History: Having a close family member with type 2 diabetes increases the risk of prediabetes. Is Prediabetes Curable? According to a study, 7.3% of India's population is prediabetic. This percentage was higher in urban areas because of higher consumption of processed foods and lower in rural areas where people consume whole foods and engage in more physical activity through daily tasks such as farming and walking. Strong evidence shows that lifestyle modifications, such as a balanced diet, daily physical activity, and maintaining a healthy BMI, can lower blood sugar levels and reduce the risk of progressing to type 2 diabetes. According to a 2014 review, long-term data suggest that lifestyle changes may decrease the risk of prediabetes progressing to diabetes for as long as ten years. Prediabetic treatment in Ayurvedic, including herbal remedies and detoxification processes, can support the body's natural healing and help restore balance. Prevention of Prediabetes Avoiding prediabetes and treating prediabetes requires the same step: a holistic approach to health that ensures the balance of mind, body, and spirit. In the next section of the blog, we will explain how, through diet, exercise, and ayurvedic practices, you can treat and avoid this life-threatening condition. Ayurvedic Treatment for Prediabetes Modern medicine has numerous medications that can help lower blood sugar levels, although lifestyle changes are the cornerstone of managing prediabetes. A lifestyle intervention consisting of a low-calorie, low-fat diet and moderate-intensity exercise for 150 minutes each week reduced the risk of developing Type 2 DM by 67%. Additionally, prediabetes treatment in Ayurveda includes natural remedies like bitter melon, fenugreek, and Gymnema Sylvestre (Gurmar), which may help manage blood sugar levels. In this blog, we have focused on 3 Ayurvedic natural solutions to defeat prediabetes. First prediabetes treatment in Ayurveda: Diet Ayurveda emphasizes the importance of a balanced diet in managing prediabetes. Since we have written an extensive blog on treating diabetes with diet (check it out here), we will keep dietary guidelines short and to the point in this blog and focus on lifestyle modifications and herbal supplements as a treatment. Essential dietary guidelines include: 1. Include Whole Foods: Focus on whole grains, legumes, fresh fruits, and vegetables. 2. Avoid Processed Foods: Reduce intake of processed and refined foods. 3. Limit Sugars and Carbohydrates: Avoid sugary foods and drinks, and limit high-carbohydrate foods. 4. Incorporate Spices: Use spices like turmeric, cumin, and fenugreek to enhance digestion and metabolism. 5 worst foods for prediabetes 1. Sugary Beverages: Drinks like soda, fruit juices, and energy drinks are high in processed sugars and can quickly spike blood sugar levels. 2. Refined Carbohydrates: Foods items such as white bread, pastries, and processed snacks lack fibre and can cause rapid increases in blood glucose. 3. Trans Fats: In many fried and commercially baked goods, trans fats can contribute to insulin resistance and inflammation. 4. High-Fat Dairy Products: Full-fat milk, cheese, and cream can be high in saturated fats, worsening insulin resistance. 5. Processed Meats: Sausages, hot dogs, and deli meats often contain unhealthy fats and preservatives that can negatively impact blood sugar levels. Second prediabetes treatment in Ayurveda: Herbs Ayurveda uses a variety of herbs to manage prediabetes. Some of the most effective Ayurvedic herbs include: 1. Bitter Melon: Bitter Melon is known for its ability to control and lower blood sugar levels by acting like insulin. It helps your cells use glucose and move it to your liver, muscles, and fat. Additionally, this plant possesses over 225 different medicinal constituents, making it a front-runner in prediabetes treatment in Ayurveda. 2. Fenugreek: The seeds contain fibre and other compounds that may improve digestion and sugar absorption. The seeds may also help the body use sugar more efficiently and boost insulin release. A 2009 study discovered that a daily intake of 10 gm of fenugreek seeds steeped in hot water may help control type 2 diabetes. 3. Gurmar: Gudmar (Gurmar) is beneficial in managing prediabetes due to its antioxidant and anti-inflammatory effects. It protects pancreatic cells from free radical damage and stimulates insulin release, which decreases blood sugar levels. 4. Vijayasar: It has been found that Vijayasar is an effective herb for reducing blood glucose in prediabetes. Its glycemic impact is similar to that of tolbutamide in treatment-naive patients with type 2 diabetes, and it has no significant side effects. 5. Jamun Cider Vinegar: Packed with bioactive components such as flavonoids, polyphenols, antioxidants, iron, and vitamin C, which help prevent oxidative damage, which is quite common in diabetic patients. Learn more about the benefits of Jamun cider vinegar here. 6. Bael: Known for managing blood sugar levels and improving digestion, this herb has been used for diabetic treatment for centuries. In addition to being anti-diabetic, it has analgesic, antipyretic, anti-inflammatory, antihepatotoxic, antibacterial, and anticancer properties. So, when it comes to prediabetes treatment in Ayurveda, It is a must-add to your daily routine! 7. Meshashringi: The plant's active compound is Gymnemic acid. These acids reduce sugar absorption in the body and help prevent obesity. Because obesity and diabetes are closely linked, this herb can be very beneficial for the treatment of prediabetes. Third prediabetes treatment in Ayurveda: Lifestyle modifications Routine. Routine. Routine From doctors to military officers, every successful and happy person says that having a daily routine has helped them in one way or another. Ayurveda also emphasizes that establishing a daily routine can help promote balance and stability. Structuring daily activities, including consistently waking up and going to bed, allows the body to regulate its biological functions and support overall well-being. This regularity can help prevent the blood sugar spikes and dips that contribute to prediabetes. Maintaining a consistent schedule, your body learns to manage blood sugar levels more efficiently, which is crucial for keeping prediabetes at bay. Control stressful emotions Stress and prediabetes can be a dangerous combination, as high cortisol levels can lead to increased blood sugar levels. Mental health can be challenging to manage, but there are non-medical ways to support your well-being. Stress management techniques such as deep breathing exercises, meditation, and yoga are powerful tools that can positively impact prediabetes. These practices reduce stress hormone levels, promote relaxation, and support better blood sugar regulation. Integrating these techniques into your daily routine can help your body maintain a more balanced state, reducing the risk of developing diabetes. Sleep like a baby Quality sleep is essential for preventing prediabetes. Rejuvenating practices such as oil massage (Abhyanga) and gentle yoga stretching before bedtime can promote better sleep. Adequate rest plays a crucial role in blood sugar regulation by restoring energy, promoting hormonal balance, and enhancing overall health. Establishing a consistent sleep schedule, going to bed, and waking up simultaneously each day helps regulate the body's internal clock, vital for maintaining stable blood sugar levels. By prioritizing sleep, you support your body's ability to manage blood sugar more effectively and reduce the risk of progression from prediabetes to diabetes. Avoid smoking & drinking Smoking and alcohol consumption can significantly impact prediabetes management. Smoking accelerates blood vessel damage and increases the risk of developing diabetes. Alcohol can negatively affect mental health and liver function, leading to poor overall health. When combined with prediabetes, alcohol can cause blood sugar levels to drop to abnormal levels due to its effect on liver glucose regulation. Additionally, alcohol is high in calories and often consumed in forms that are high in sugars and carbs, leading to glucose spikes and potential weight gain. Moderation or avoidance of these substances is crucial for maintaining healthy blood sugar levels. Regular Physical Activity Incorporate regular physical activity into your daily routine to manage prediabetes effectively. Walking, cycling, and swimming are excellent for maintaining healthy blood sugar levels. Additionally, yoga and pranayama can be particularly beneficial. Specific yoga postures like Paschimottanasana and Ardha Matsyendrasana support blood sugar regulation. Sitting in Vajrasana post-meals can also help manage blood sugar levels by aiding digestion. Regular exercise helps improve insulin sensitivity, reduce body fat, and increase weight loss, all of which are crucial for preventing the progression of prediabetes. Prediabetes & Weight loss Maintaining a healthy weight is essential for preventing prediabetes from progressing to type 2 diabetes. Excess body fat around the abdomen can increase insulin resistance and elevate blood sugar levels. Ayurveda emphasizes the importance of a balanced diet and mindful eating to manage weight effectively. Incorporate a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, while avoiding processed foods and sugars. Regular physical activity and mindful eating practices help maintain a healthy body weight, reduce the risk of developing diabetes, and support overall well-being. Conclusion Prediabetes is a reversible condition, and Ayurveda offers a holistic approach to managing and preventing its progression. By incorporating Ayurvedic principles, herbal remedies, dietary changes, and lifestyle modifications, individuals can effectively manage prediabetes and improve their overall health. We hope this guide on prediabetes treatment in Ayurveda has given you a good understanding of the condition and inspired you to work towards a healthy and happy future. Meanwhile, don't forget to check out our guide on an Ayurvedic diet for diabetes. Frequently Asked Questions (FAQs) Q1. Can prediabetes be reversed entirely with Ayurveda? Yes, with early intervention and a comprehensive Ayurvedic approach, it is possible to reverse prediabetes. Q2. Should I be worried if I have prediabetes? Prediabetes is serious and indicates higher blood sugar levels, increasing the risk of type 2 diabetes, heart disease, and stroke. However, it can be managed and reversed with lifestyle changes like a healthy diet, regular physical activity, and maintaining a healthy weight. Q3. Are bananas OK for prediabetes? Yes, bananas can be part of a healthy diet for prediabetes when consumed in moderation. They are a good source of vitamins, minerals, and fibre, which can help manage blood sugar levels. However, due to their natural sugar content, monitoring portion sizes and balancing them with other low-sugar, high-fibre foods is essential. Q4. How to avoid prediabetes? To avoid prediabetes, focus on: 1. Eating healthy foods: Emphasize a diet high in fruits, vegetables, whole grains, and lean proteins. Limit processed foods, sugary beverages, and high-fat items. 2. Being physically active: 150 minutes of moderate-intensity exercise each week, such as brisk walking, cycling, or swimming, is recommended. 3. Maintaining a healthy weight: Losing even a small amount of body weight can significantly reduce the risk of progressing from prediabetes to diabetes. 4. Regular health checkups: Monitor your blood sugar levels and follow your doctor's recommendations. Q5. Is fasting good for prediabetes? Intermittent fasting can help improve insulin sensitivity and lower blood sugar levels for some people with prediabetes. It's important to fast under medical supervision for safety and effectiveness. Always consult a healthcare provider before starting fasting.
