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How to Stop Prediabetes from Progressing to Diabetes?

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How to Stop Prediabetes from Progressing to Diabetes?
  • July 20, 2024
Many of us juggle busy lives, often neglecting our health until a wake-up call arrives. Prediabetes, a condition marked by slightly elevated blood sugar levels, might be one such nudge.
But the good news? Prediabetes is a chance to course-correct, significantly reducing your risk of developing type 2 diabetes.
Let’s delve into prediabetes, understand its implications, and explore practical strategies to prevent it from progressing into a more serious condition.

What is prediabetes?

Prediabetes is a condition in which blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. Think of it as a yellow traffic light—a warning to slow down and adjust your course before reaching a red light (diabetes). 

While prediabetes often presents no immediate symptoms, ignoring it can lead to serious health complications down the road, including heart disease, stroke, and kidney problems.

What are the risk factors for prediabetes?

While anyone can develop prediabetes, certain factors increase your risk. Understanding these factors can empower you to take preventive measures:

Weight

Carrying excess weight, particularly around your abdomen, is a significant risk factor. Fat tissue can contribute to insulin resistance, hindering your body’s ability to effectively utilize blood sugar.

Family history

If you have a close family member (parent or sibling) with type 2 diabetes, your risk is higher. Genetics plays a role in insulin sensitivity, and a family history suggests a potential predisposition.

Age

The risk of prediabetes increases as we age, particularly after 45. This is partly due to natural changes in body composition and insulin sensitivity.

Physical inactivity

A sedentary lifestyle significantly increases your risk. Regular physical activity improves insulin sensitivity and helps your body manage blood sugar levels more effectively.

Gestational diabetes

If you develop gestational diabetes (diabetes during pregnancy), you have a higher risk of developing prediabetes or type 2 diabetes later in life.

Certain medications

Some medications, like steroids and antipsychotics, can raise blood sugar levels and contribute to insulin resistance.

How is prediabetes diagnosed?

Early detection is crucial in managing prediabetes. The good news is that prediabetes can be diagnosed with a simple blood test.
Here are the two main tests used:

This test measures the percentage of red blood cells coated with sugar over the past 2-3 months.

It provides a snapshot of your average blood sugar control over a longer period. A HbA1c level between 5.7% and 6.4% indicates prediabetes.

This test measures your blood sugar level after not eating for at least 8 hours. It is typically done first thing in the morning.

A fasting blood sugar level between 100 mg/dL (5.6 mmol/L) and 125 mg/dL (6.9 mmol/L) suggests prediabetes.

How to prevent prediabetes from progressing to diabetes?

Prediabetes is often reversible through healthy lifestyle changes. Incorporating these changes into your daily routine can significantly improve your blood sugar control and reduce your risk of developing type 2 diabetes.

A healthy, balanced diet

Focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean protein sources. These foods are rich in essential nutrients and fiber, which promote satiety and regulate blood sugar.
Sugary drinks, refined carbohydrates like white bread and pastries, and processed meats contribute to blood sugar spikes. Instead, opt for water, unsweetened beverages, and whole grains.
Additionally, mindful eating is vital. Use smaller plates, chew your food thoroughly, and pay attention to your body’s hunger and fullness cues to avoid overeating.

Exercise

Aim for at least 150 minutes of moderate-intensity exercise per week. Here are some examples you can incorporate into your routine:
Brisk walking, jogging, swimming, cycling, dancing – these activities get your heart rate up and improve your body’s ability to use insulin effectively.
Building muscle mass helps your body burn calories more efficiently and improves insulin sensitivity. Include strength training exercises that target all major muscle groups, such as bodyweight exercises, free weights, or resistance bands.
This type of workout involves alternating short bursts of intense activity with periods of recovery. HIIT can be a time-efficient way to boost your fitness level and improve insulin sensitivity.
If you have joint pain or limitations, low-impact exercises like swimming, water aerobics, or using an elliptical trainer can still be very beneficial.

Sleep

Chronic sleep deprivation disrupts your body’s natural hormonal balance, including those regulating blood sugar. Aim for 7-8 hours of quality sleep each night to optimize your body’s functions and maintain healthy blood sugar levels.

Weight management

If you’re overweight or obese, losing even a modest amount of weight (5-10% of your body weight) can significantly improve your blood sugar control and reduce your risk of developing type 2 diabetes. Focus on creating a sustainable calorie deficit through healthy eating and exercise habits.

Stress management

Chronic stress can elevate blood sugar levels. Techniques like yoga, meditation, and deep breathing exercises can help manage stress effectively.

Working with a healthcare professional

Partnering with a doctor, registered dietitian, or diabetes educator can provide personalized guidance, support, and motivation on your journey toward healthier blood sugar levels.

Support groups

Connecting with others who understand the challenges of prediabetes can be a valuable source of encouragement and information.

Windermere Medical Group: Your Partner on the Path to Health

Have you been diagnosed with prediabetes, or are you worried you might be at risk? You’re not alone. Prediabetes affects millions of people, but the good news is it’s often reversible with the right approach.
At Windermere Medical Group, we understand the importance of early intervention and personalized care. We’re not just your primary care provider; we’re your partner in your journey to optimal health. Some of the services we provide include diabetes management, wellness exams for adults, and more.

Our board-certified physicians have extensive experience in managing prediabetes and other chronic conditions. They’ll take the time to understand your unique needs and develop a personalized plan to help you reach your goals.

Contact us today or visit one of our locations near you:

Don’t wait until prediabetes progresses. Schedule an appointment with Windermere Medical Group today.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

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