Prediabetes: take steps to prevent type 2 diabetes
Millions of people have prediabetes, a condition that serves as a warning flag you that you could develop type 2 diabetes. Having prediabetes means your blood sugar (glucose) is higher than normal. Prediabetes also puts you at risk for heart disease and stroke.
About 1 in 3 adults in the U.S. have prediabetes.
In many cases, you may not know you have it—80% of people with prediabetes are unaware.1
If your medical provider suspects you have prediabetes, they will most likely order one or more blood tests. The test results will reveal if you have an official prediabetes diagnosis. These tests may include:
Fasting glucose test. This measures your blood sugar after you have not eaten for at least eight hours. A normal test result is 99 mg/dL or lower. The prediabetes range is 100 mg/dL to 125 mg/dL. Diabetes is 126 mg/dL or higher.3
Hemoglobin A1c (HbA1c). This measures your average blood sugar level over the past two-to-three months. An HbA1c result is normal if it is below 5.7%. The prediabetes range is 5.7% to 6.4%. Diabetes is 6.5% or higher. 3
Your body is talking to you
Prediabetes is your body sending you a signal, telling you to take steps to improve your health. Listen to your body. The good news is that you can lower the risk of your prediabetes developing into full-blown type 2 diabetes, which is not curable. Before you reach that point, try:
- Getting healthy. A BMI of 25 and above is considered overweight.4 A good goal is to try for a 5%-7% reduction of weight.
- Eating balanced meals. Build your plate with 50% non-starchy veggies, 25% lean protein and 25% whole grains, fruits, dairy or starchy veggies.5 Avoid sweetened beverages. Limit saturated fats and processed foods made with white flour and refined sugars.
- Staying active. Make physical activity a part of your routine. Aim for 150 minutes a week or 30 minutes, five times a week.6
- Standing up. Get your blood flowing. When sitting for long periods, stand up every 30 minutes and move around.7
- Managing stress. Stress affects your mental and physical health. It can also prevent you from taking the best care of yourself. Try techniques to help keep stress at a minimum.
- Getting good sleep. Insufficient and irregular sleep can have an impact on diabetes risk. Aim for seven to nine hours of sleep a night.8
These changes help the body’s cells use blood sugar better. Lowering your blood sugar can prevent you from developing type 2 diabetes. And that’s a win for you and your future health.
It is possible to age healthier by exchanging your not-so-healthy habits for ones that will improve your health. Learn how here.
1https://www.cdc.gov/diabetes-prevention/about-prediabetes-type-2/index.html
2https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html
3https://www.cdc.gov/diabetes/diabetes-testing/index.html
4https://www.cdc.gov/bmi/adult-calculator/bmi-categories.html
5https://www.heart.org/en/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
6https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
7https://diabetes.org/health-wellness/fitness/break-sitting-streak
8https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.