Prediabetes and You: Understanding the Basics
Juanita GruberPrediabetes is a condition that serves as a wake-up call, signaling that your blood sugar levels are higher than normal but not yet high enough to qualify as type 2 diabetes. It's a pivotal stage where lifestyle changes can make a world of difference in preventing the progression to diabetes. Managing prediabetes effectively involves understanding its implications and making necessary adjustments.
If you've been diagnosed with prediabetes, you're not alone. According to the Centers for Disease Control and Prevention (CDC), more than 1 in 3 adults in the United States have prediabetes—but over 80% of them don’t know it! Educating yourself is the first step toward taking control of your health.
What Causes Prediabetes?
Prediabetes often develops due to a combination of factors, including:
- Poor dietary choices: Diets high in processed sugars and refined carbohydrates can lead to insulin resistance. Managing prediabetes requires careful attention to these dietary choices.
- Physical inactivity: Sedentary lifestyles increase the risk of elevated blood sugar levels.
- Excess weight: Being overweight, especially around the abdomen, increases insulin resistance.
Genetics and age can also play a role, but the good news is that lifestyle adjustments can significantly lower your risk of developing type 2 diabetes.
Key Steps to Manage Prediabetes
1. Adopt a Balanced Diet
Managing prediabetes doesn’t mean you have to give up all your favorite foods. Instead, it’s about making smarter choices:
- Fill half your plate with non-starchy vegetables.
- Opt for whole grains over refined grains.
- Choose lean protein sources like chicken, fish, or plant-based proteins.
Portion control is also critical. Using tools like portion control bowls or portion control plates can help you serve just the right amount of food, reducing the risk of overeating and supporting your managing prediabetes goals.
2. Stay Physically Active
Regular physical activity improves insulin sensitivity, allowing your body to use sugar more effectively. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, cycling, or swimming.
3. Monitor Your Blood Sugar
Regular monitoring helps you understand how your body responds to different foods and activities. Work with your healthcare provider to determine the best strategy for managing prediabetes and tracking your progress.
4. Focus on Weight Loss
Losing even a small percentage of your body weight—5% to 7%—can significantly reduce your risk of progressing to type 2 diabetes. Combine healthy eating with regular exercise to achieve sustainable results and effectively manage prediabetes.
Why Acting Now Matters for Managing Prediabetes
Prediabetes doesn’t always show symptoms, so it’s easy to ignore. However, without intervention, most people with prediabetes will develop type 2 diabetes within 10 years. Early action can prevent complications like heart disease, kidney damage, and nerve issues.
Small changes can lead to big results. Whether it’s swapping sugary drinks for water, incorporating daily walks, or using specialized tools like portion control bowls and plates to help guide your meals, every step counts in managing prediabetes.
Final Thoughts
Prediabetes is a manageable condition with the potential for complete reversal through thoughtful lifestyle changes. Empower yourself with knowledge, stay consistent, and seek support when needed. Tools, resources, and expert guidance can make this journey of managing prediabetes more straightforward—and rewarding.