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很多糖尿病前期的人的經驗是這樣：

常常在和朋友、同事、家人聚餐的時候，整頓飯吃下來，發現自己一直在喝水，但餐點不一定特別辣、特別重口味。

吃完飯回家之後，發現自己晚上開始會夜尿、頻繁起床跑廁所，才慢慢覺得可能身體出現了什麼變化⋯⋯。

自己的身體，自己最清楚，所以如果出現什麼反常的現象的話，一定要好好注意。糖尿病前期如果能夠及早發現、改變生活習慣，是能夠改善、逆轉的。

這篇文章中，我們會解釋糖尿病前期的徵兆、可能的原因、怎麼控制、改善糖尿病前期的症狀。

★ 糖尿病前期是什麼？

「糖尿病前期」有很多名稱：邊緣型糖尿病、葡萄糖耐受不良、空腹血糖異常、血糖調節受損 或非糖尿病性高血糖。

不管醫療人員用了哪一個名詞，重點是血糖超出正常範圍，但還不符合第二型糖尿病的診斷標準。

我們的胰臟會分泌胰島素來調節血糖值，但是當胰島素對身體裡的細胞沒有辦法發揮作用的時候，血管內的葡萄糖就沒有辦法進入細胞，因而累積在血管內，造成異常的高血糖值。

當然，生活習慣也可能是造成身體產生胰島素阻抗性 ，進而罹患糖尿病的原因，常見的糖尿病高風險生活習慣包括：不良飲食習慣、活動量低、體重過重、腰圍過大⋯⋯。

糖尿病前期如果沒有好好處理，就可能會演變成第二型糖尿病；第二型糖尿病屬於慢性病，主要的病徵就是高血糖，雖然這是身體給出的嚴正警告，糖尿病前期是可以透過改變生活習慣逆轉的！

跟地震一樣，莫急、莫慌，只要做出對的改變，糖尿病前期是可以逆轉的！

★ 造成糖尿病前期的可能原因

其實研究還是找不出來到底為什麼會出現胰島素阻抗性、糖尿病前期會發生到底最確切的原因是什麼？

但目前主流的意見還是傾向以基因、體重過重、運動量過少解釋，常吃加工食品、高糖、劣質脂肪會先導致體重增加或代謝問題，而沒有適量的運動就會使胰島素的阻抗性更惡化。

糖尿病前期出現可能的原因有非常多種，其中最重要的因素是基因，所以有家族裡有第二型糖尿病史的讀者更可能會出現糖尿病前期的症狀，需要更注意自己的飲食習慣。

老化、特定疾病 ( 例如：多囊性卵巢症候群、妊娠糖尿病也可能是糖尿病的風險因子。

了解糖尿病前期症狀可能產生的原因可以讓我們更知道如何應對、以及怎麼改變目前的生活型態。

★ 糖尿病前期前兆

第二型糖尿病患在被診斷前通常都已經進入糖尿病前期，但糖尿病前期不一定會出現症狀，其實很多人都是已經是糖尿病前期但是自己卻不知道！

糖尿病前期演變成第二型糖尿病的過程通常是緩慢的，常見的徵兆、症狀有：

1.      皮膚顏色暗沉：
糖尿病前期有可能出現腋下、頸部、鼠蹊部皮膚暗沈的狀況。

2.      常常不知道為什麼覺得很累、疲勞：
身體無法有效用葡萄糖製造能量、血糖變動過大可能就會造成我們就算一整晚睡飽睡滿還是覺得很累。

3.      常常肚子餓：
胰島素阻抗會使細胞無法好好地使用葡萄糖，因此會每分每秒都覺得肚子餓，或經常好像被雷霹到、突然肚子餓，沒來由地就是一直想要吃甜食、澱粉類食物，像：麵包、蛋糕、零食⋯⋯等等，如果有這樣的情形，可能就是身體產生胰島素阻抗的徵兆了。

4.      體重增加：
體重上升過多是造成胰島素阻抗、進入糖尿病前期狀態的一大原因。
尤其如果體重增加的地方如果主要是肚子，就代表增加的大部分是內臟脂肪，更要小心造成胰島素阻抗了。

5.      體重不明地下降：
在糖尿病前期慢慢演變成第二型糖尿病時，就算沒有刻意執行任何飲食計劃、增加活動量、運動量，體重也有可能會有改變。

6.      尿多、常跑廁所：
由於身體會藉由產生更多尿液試圖排出血液中過多的葡萄糖，所以晚上睡覺的時候，如果需要常常起床上廁所，可能就要注意是否有血糖過高、已經出現糖尿病前期的狀況。

7.      視線模糊：
高血糖會造成眼睛的水晶體腫大因而影響眼睛的對焦能力。血糖調節能力下降、血糖值忽高忽低也會改變眼球裡的液體多寡，造成短暫的視線模糊或看東西不清楚。
 8.      私密部位頻繁地受感染：
高血糖會使身體的免疫功能下降，因此可能更容易產生尿道感染或私密部位反覆地產生酵母菌感染。

9.      傷口癒合很慢：
高血糖會讓身體更難修復受損的細胞，所以如果發現傷口、瘀青都很慢才能癒合，就需要注意是否有其他糖尿病前期的症狀。

★ 糖尿病前期怎麼辦？

如果自己或親朋好友是糖尿病高風險族群，或有糖尿病前期的現象，可以參考以下幾項作法來改善或避免真的進入糖尿病前期：

●       檢視自己有沒有糖尿病的風險因子： 
前面有提到可能造成糖尿病的因素 ( 基因、年齡、生活習慣、飲食、家族病史、體重過重⋯⋯等等 )，所以如果覺得自己可能是糖尿病的高風險族群，建議去諮詢醫生，並適當地改變生活習慣。
●       飲食均衡：
限制飲食中的加工食品、甜食、高脂肪食物；注意要多吃營養豐富、原型的食物 ( 未經加工且沒有化學添加物，保留了原來樣貌、型態的食物 )，例如：瘦肉、蔬菜、水果、未精製的全穀雜糧⋯⋯等等。
同時也要注意飲食的份量，確保每餐都有吃到均衡的蛋白質、碳水化合物、脂肪。
●       定時測量血糖值：
如果是屬於高風險族群的讀者更要和專業醫療人員討論、制定目標血糖值、適當的血糖測量時間，才能夠了解自己血糖的變化，並在需要的時候尋求幫助。
●       多運動、提高活動量：
運動可以幫助身體控制血糖、提高身體對胰島素的敏感度，所以每週至少要做到 150 分鐘的中等強度運動、活動，例如：快走、騎腳踏車、游泳⋯⋯。
中強度運動指的是：運動進行中，呼吸、心跳有變得更快，但還可以說話的狀態。
可以盡量分散運動時間 ( 例如：每個禮拜做 3 次 30 分鐘的運動或活動 ) ，也可以盡量多樣化，讓這樣的習慣可以更有趣、也更可以長期維持。
●       控制壓力：
長期的慢性壓力也可能會造成身體血糖控制能力下降、產生胰島素阻抗，所以要找到能幫自己健康地釋放壓力、好好照顧自己的方法，養成習慣，每天做一些能夠減緩壓力事情：冥想、正念、呼吸練習、瑜珈⋯⋯等等。

●       尋求專業醫療人員協助：
台灣的醫療照護體系非常完善，所以有需要的時候，一定要找有執照的營養師或習慣的家庭醫生協助，制定適合你的計劃來逆轉糖尿病前期的狀態、回答可能的問題或疑慮。

結語

我們常常會顧著衝事業、為了給家人更好的生活而忽略了照顧自己，但照顧好自己就是照顧好自己愛的人最好的方法！

如果已經有糖尿病前期的症狀，必須正視自己的健康狀態，我們都不是鋼鐵人，所以只能好好飲食、好好運動、好好生活，拿回自己健康的掌控權！

你可以的！

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。

How to Know if You Have Pre-Diabetes: Causes, Symptoms, and Guidelines

Imagine this: You're at a family gathering, surrounded by the comforting aroma of home-cooked meals and the laughter of loved ones. As you indulge in your favorite dishes, you can't shake off the feeling of constant thirst, despite sipping on multiple glasses of water throughout the evening. You attribute it to the warmth of the gathering. 

 As the night progresses, you find yourself making frequent trips to the bathroom. It's not until later, when reflecting on the evening's events, that you begin to wonder: could this unquenchable thirst and frequent urination be more than just a passing inconvenience? Could they be subtle signs of something more serious? 

You know your body best, and sometimes, seemingly innocuous symptoms that spring up can be early indicators of underlying health concerns, like pre-diabetes. In this article, we'll delve into the signs, symptoms, and guidelines to help you identify if you may be at risk for pre-diabetes and help you to take proactive steps to manage your health.

What is Pre-diabetes?

Pre-diabetes may also be referred to as borderline diabetes, impaired glucose tolerance (IGT), impaired fasting glucose (IFG), impaired glucose regulation (IGR), or non-diabetic hyperglycemia. Regardless of the name your healthcare provider uses, this is a critical juncture—a warning sign that your body's blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. The good news is that pre-diabetes is reversible with lifestyle changes. This bears repeating, so, for the people in the back – pre-diabetes is reversible if you make the right changes.

Causes of Pre-Diabetes

Pre-diabetes can develop because of various factors, with genetics playing a significant role in predisposing individuals to the condition. Pre-diabetes occurs when your body's cells become resistant to the effects of insulin, a hormone produced by the pancreas that helps regulate blood sugar levels. As a result, glucose accumulates in the bloodstream, leading to higher-than-normal blood sugar levels.

Over time, if left untreated, pre-diabetes can progress to type 2 diabetes—a chronic condition characterized by elevated blood sugar levels. A family history of type 2 diabetes can increase the likelihood of developing pre-diabetes. Additionally, lifestyle factors such as poor dietary habits, physical inactivity, and excess body weight (especially around your middle) contribute to the development of insulin resistance—a key mechanism underlying pre-diabetes.

Though the precise causes of insulin resistance and prediabetes remain elusive to researchers, excess weight and sedentary lifestyles are believed to be primary contributors to these conditions. Diets high in processed foods, sugar, and unhealthy fats can lead to weight gain and metabolic disturbances, while sedentary lifestyles further exacerbate insulin resistance. Moreover, aging and certain medical conditions, such as polycystic ovary syndrome (PCOS) and gestational diabetes during pregnancy, can also elevate the risk of pre-diabetes.

Understanding these multifaceted causes of pre-diabetes empowers individuals to take proactive steps towards prevention and management through lifestyle modifications and targeted interventions.

Signs of Pre-Diabetes

People with type 2 diabetes almost always have pre-diabetes first. But pre-diabetes usually doesn’t show any symptoms. Most people who have pre-diabetes aren’t aware of having it! However, one potential indicator is the appearance of darkened skin in specific areas such as the neck, armpits, and groin.

The transition from pre-diabetes to type 2 diabetes is slow, and can be reversed. This transition may be signaled by classic signs and symptoms such as:

1.       Unexplained Fatigue: Feeling unusually tired, even after a full night's sleep, could be a sign of fluctuating blood sugar levels. Chronic fatigue can stem from the body's inability to effectively utilize glucose for energy production.
 
2.       Increased Hunger: Experiencing frequent hunger or sudden cravings, especially for sugary or starchy foods, may indicate insulin resistance—a hallmark of pre-diabetes. Insulin resistance prevents cells from absorbing glucose properly, leading to persistent feelings of hunger.
 
3.       Weight Gain: Gradual weight gain, particularly around the abdomen, can be a red flag for insulin resistance and pre-diabetes. Excess weight, especially visceral fat, contributes to insulin resistance and impaired glucose metabolism.
 

4.       Unintended Weight Loss: Unintended weight loss can be a warning sign of prediabetes progressing to type 2 diabetes. As the condition worsens, fluctuations in weight may occur despite no changes in diet or physical activity.

 
5.       Frequent Urination: Needing to urinate more often, especially at night, could be a result of the kidneys working harder to filter excess sugar from the blood. Elevated blood sugar levels lead to increased urine production as the body attempts to eliminate excess glucose.
 
6.       Blurry Vision: Fluctuating blood sugar levels can affect the fluid levels in your eyes, leading to temporary blurriness or changes in vision. High blood sugar levels can cause the lenses in your eyes to swell, affecting your ability to focus clearly. 
 

7.       Frequent Infections: High blood sugar weakens the immune system, making you more susceptible to infections such as yeast infections or urinary tract infections. Persistent or recurrent infections may be a sign of compromised immune function due to uncontrolled blood sugar levels.
 
8.       Slow Healing: Wounds, cuts, or bruises taking longer than usual to heal may be a sign of impaired blood sugar control. Elevated blood sugar levels interfere with the body's ability to repair damaged tissues and can delay the healing process. 
 

Guidelines for Managing Pre-Diabetes

If you suspect you may have pre-diabetes or are at risk due to family history or other factors, here are some practical guidelines to help you take control of your health:

·       Know Your Risk Factors: Understanding your risk factors, such as genetics, age, and lifestyle habits, can help you make informed decisions about your health. If you have a family history of diabetes or are overweight, you may be at higher risk for pre-diabetes. Speak to your doctor if you think you are at higher risk. 
 
·       Adopt a Balanced Diet: Focus on incorporating whole, nutrient-dense foods into your diet, such as fruits, vegetables, lean proteins, and whole grains. Limit your intake of processed foods, sugary snacks, and high-fat meals. Pay attention to portion sizes and aim for a balanced mix of carbohydrates, proteins, and fats in each meal.
 
·       Monitor Your Blood Sugar: Regularly monitor your blood sugar levels, especially if you have risk factors for pre-diabetes. This can help you track changes over time and identify any fluctuations that may require intervention. Work with your healthcare provider to establish target blood sugar levels and develop a monitoring schedule that works for you.
 
·       Stay Active: Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Physical activity helps improve insulin sensitivity and can aid in managing blood sugar levels. Incorporate a variety of activities into your routine to keep it enjoyable and sustainable.

·       Manage Stress: Chronic stress can contribute to insulin resistance and poor blood sugar control. Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, or yoga. Find healthy ways to cope with stress and prioritize self-care.

·       Seek Support: Don't hesitate to reach out to healthcare professionals, such as your primary care physician or a registered dietitian, for guidance and support. They can help you create a personalized plan to manage pre-diabetes effectively and address any questions or concerns you may have. 

Conclusion

You know your body better than anyone else. Paying attention to the seemingly slight changes in your energy, weight, mood, and other health concerns can enable you to catch the early indicators of more serious diseases. It is important to remember that pre-diabetes is not a life sentence—it's a wake-up call.

By recognizing the signs and symptoms of pre-diabetes and taking proactive steps to manage your health, you can prevent its progression to type 2 diabetes and improve your overall well-being. Remember, small changes can make a big difference in managing pre-diabetes and living a healthier, more vibrant life. Stay informed, stay proactive, and remember that you have the power to take control of your health journey.

You got this!

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.