Prediabetes is a warning sign for Type 2 diabetes — which is when you have dangerously high blood sugar levels. However, prediabetes is preventable and reversible. Learn what you need to know about prediabetes, so you can get screened and take action to reverse it.
Understanding prediabetes
People who are diagnosed with prediabetes have blood sugar (glucose) levels that are higher than normal, but not high enough to be called diabetes.
The cause of high blood sugar is typically an issue with insulin — a hormone made by the pancreas. Insulin helps keep blood sugar at a healthy level by moving sugar from your blood into cells that need it for energy. If your body can't make enough insulin or doesn't use it properly, your blood sugar level stays high, leading to prediabetes. Over time, living with high blood sugar can stress vital organs, such as your heart, and cause permanent damage to your eyesight and the nerves in your hands and feet.
If you have prediabetes and don't do anything about it, you may develop Type 2 diabetes. Prediabetes also increases your risk for heart disease and stroke. Changing your diet and getting more exercise can help lower your blood sugar, reverse prediabetes and reduce your risk for these chronic conditions.
Who is at risk for prediabetes?
There are some risk factors for prediabetes and diabetes that you can’t control, such as:
- Age: People 45 and older have a higher risk of developing prediabetes and Type 2 diabetes.
- Ethnicity: You are at higher risk if you are African American, Asian American, Native American or Latino.
- Family history: Having a parent, sibling or child with a history of diabetes increases your risk.
However, there are many other prediabetes risk factors that you can control, including:
- Overweight
- Lack of exercise
- Unhealthy diet
- High blood pressure
- High cholesterol levels
- Smoking
How to know if you have prediabetes
Knowing you have prediabetes gives you a chance to reverse it. Talk to your doctor if you notice any of these signs of prediabetes:
- Thirstier and hungrier than usual
- Feeling tired
- Areas of darker skin
- Blurry vision
- Small skin growths in your armpit or on your neck
- Peeing more often
You can get screened by your primary care doctor or at a free Know Your Basics screening event. They will measure your blood pressure, cholesterol, blood sugar and body mass index (BMI) to determine your risk.
If your risk is high, your doctor can diagnose prediabetes using blood tests, such as:
- Hemoglobin A1c test: Measures the average blood sugar levels over the previous 2 or 3 months
- Fasting plasma glucose test: Measures your blood sugar after fasting (not eating) for 8 hours
- Oral glucose tolerance test: Involves drinking a sugary liquid after a fasting plasma glucose test and then waiting 2 hours before testing your blood sugar again
4 actions that help reverse prediabetes
You can take steps to reverse (or prevent) prediabetes:
1. Get moving
Physical activity encourages your cells to respond to insulin and take in sugar. Exercise can also help you maintain a healthy weight. Your doctor can help you figure out an exercise plan that works for you.
Aim for 30 minutes of moderate exercise, 5 times a week. The activity should make you breathe faster, but you should still be able to talk. Moderate exercise options include:
- Brisk walking
- Dancing
- Riding a bike
- Water aerobics
- Yoga
2. Eat healthy
A diet that focuses on whole foods and limits processed and sugary foods can reduce your blood sugar and the amount of insulin your pancreas needs to make.
Every meal should include:
- Fresh fruit and vegetables that fill half your plate
- Healthy fats, which are found in olive oil, avocados, nuts and seeds
- Lean meats, such as chicken and fish
- Whole grains, such as brown rice and whole-wheat bread
If you need help figuring out a healthy diet, the Recipe for Health program offers:
- Weekly supply of fresh fruits and vegetables
- Tools and tips to help you eat and cook in a healthier way
- Wellness classes focused on nutrition and exercise
- Monthly check-ins for added support
3. Manage weight
Reaching a healthier weight can remove strain from your body and keep sugar moving through your system. If you need to lose weight, losing 7% of your body weight can lower your risk for diabetes by more than half. For example, a person who weighs 200 pounds can reduce their risk by losing 14 pounds.
Your primary care doctor can recommend a personalized plan for weight loss. Small changes that can help include:
- Choosing low-calorie foods
- Eating more plant-based foods
- Eating smaller portions
- Roasting or grilling foods instead of deep-frying
4. Stop smoking
Studies show that smoking increases the risk of developing prediabetes. Nicotine can make it difficult for your body to use insulin correctly. It also damages your cells, leading to other health problems.
If you need help to stop smoking, your primary care doctor can provide resources, guidance and support.
Contact us
If you think you may be at risk for prediabetes, come get screened. Find a doctor at MLK Community Healthcare or call (424) 529-6755 today to make an appointment.