Prediabetes is when blood sugar levels are higher than normal but not yet in the range of diabetes. If you’ve been diagnosed with prediabetes, healthy lifestyle changes can be effective, decreasing the risk of being diagnosed with type 2 diabetes.
Diabetes is a chronic condition that affects more than 38 million American adults and can have serious health implications. If diabetes is left unmanaged, it can lead to heart disease, stroke and damage to the kidneys and nerves, (known as neuropathy; nerve damage throughout the body).
Prediabetes often has no noticeable symptoms. It is diagnosed with a blood test for hemoglobin A1C with values between 5.7-6-4%. Fasting blood sugar levels between 100-125 mg/dL can also indicate prediabetes as well as a problem with how the body responds to the energy from food. Currently 98 million Americans have prediabetes diagnosis, that’s approximately 1 in 3 adults.
The risk factors for prediabetes include:
• Family history of diabetes
• Overweight or obese
• Men: waist measurement greater than 37 in
• Women: Waist measurement greater than 31 in
• Sedentary lifestyle (lack of exercise)
• History of diabetes during pregnancy (gestational diabetes)
• Polycystic ovary syndrome
• High blood pressure, high cholesterol or both
• Smoking
• Ethnic background of African American, South Asian, Pacific Islander, Hispanic/Latino, American Indian, Asian American, or Alaska native
Recommendations to address prediabetes and prevent Type 2 diabetes include:
• Maintain a healthy weight. If overweight, losing 5-10% of current bodyweight can improve the body’s sensitivity to insulin and help lower blood sugar levels
• Engage in regular physical activity. Exercise improves the circulation of insulin, moving it out of the bloodstream and into the tissues, where it can be used for energy. Exercise also helps with weight management
• Choose healthy carbohydrates. Include fresh fruits and vegetables, whole grains such as brown rice, whole wheat bread, along with lean protein such as fish and chicken in your diet. Choose heart healthy fats like olive oil and avocados.
• If you smoke, stop. Smoking increases insulin resistance, making it harder for the body to use insulin properly
• Limit refined carbohydrates such as white pasta, white bread, baked goods and sugary beverages
• Get regular checkups with your doctor to evaluate blood pressure, cholesterol and triglyceride levels.
If you’ve been diagnosed with prediabetes, lifestyle changes such as exercise, healthy eating and weight management play an important role in reducing the risk of developing type 2 diabetes. Working 1:1 with a registered dietitian can help introduce these changes in an effective way that fits with your lifestyle.
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