Pre-Diabetes: Seize Control and Defy Type 2 Diabetes with Empowering Lifestyle Changes

By Type2 Advice

Introduction

If you have been told that you have pre-diabetes, you might be feeling worried, confused, or overwhelmed. You might be wondering what it means for your health and what you can do to prevent or delay type 2 diabetes.

Pre-diabetes means that your blood sugar levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. It also means that you are at high risk of developing type 2 diabetes and its complications, such as heart disease, stroke, kidney damage, nerve damage, and vision loss.

Pre-diabetes is very common. According to Mayo Clinic¹, about one in three American adults has pre-diabetes. And many of them don’t even know it. Pre-diabetes usually doesn’t cause any symptoms, so it can go unnoticed for years.

But pre-diabetes is not a life sentence. It is a wake-up call that you need to take action to improve your health and well-being. The good news is that with some simple lifestyle changes, you can lower your blood sugar levels and reduce your risk of type 2 diabetes by up to 50%².

In this article, we will explain what causes pre-diabetes, how it is diagnosed, and what you can do to take control of your health and defy type 2 diabetes.

What causes pre-diabetes?

Pre-diabetes happens when your body doesn’t use insulin properly. Insulin is a hormone that helps your cells take up glucose (sugar) from your blood and use it for energy. When your cells become resistant to insulin, glucose builds up in your blood instead of going into your cells. This leads to high blood sugar levels.

There are many factors that can contribute to insulin resistance and pre-diabetes, such as:

  • Being overweight or obese
  • Having a large waist size
  • Being physically inactive
  • Eating too much sugar and refined carbohydrates
  • Having a family history of diabetes
  • Being older than 45
  • Having high blood pressure or high cholesterol
  • Having a history of gestational diabetes or polycystic ovary syndrome
  • Being of certain ethnic backgrounds, such as African American, Hispanic, Native American, Asian American, or Pacific Islander

Some of these factors are beyond your control, such as your age, genes, or ethnicity. But others are within your reach, such as your weight, diet, and activity level. By making some positive changes in these areas, you can improve your insulin sensitivity and lower your blood sugar levels.

How is pre-diabetes diagnosed?

Pre-diabetes is diagnosed by measuring your blood sugar levels with a blood test. There are different types of blood tests that can be used to diagnose pre-diabetes:

  • A1C test: This test shows your average blood sugar level for the past two to three months. It is expressed as a percentage. Less than 5.7% is normal. 5.7% to 6.4% is consistent with pre-diabetes. 6.5% or higher indicates diabetes.
  • Fasting plasma glucose (FPG) test: This test measures your blood sugar level after an overnight fast (no food or drink for at least eight hours). Less than 100 mg/dL (5.6 mmol/L) is normal. 100 to 125 mg/dL (5.6 to 6.9 mmol/L) is consistent with pre-diabetes. 126 mg/dL (7 mmol/L) or higher indicates diabetes.
  • Oral glucose tolerance test (OGTT): This test measures your blood sugar level before and two hours after drinking a sweet liquid (glucose). Less than 140 mg/dL (7.8 mmol/L) is normal. 140 to 199 mg/dL (7.8 to 11 mmol/L) is consistent with pre-diabetes. 200 mg/dL (11.1 mmol/L) or higher indicates diabetes.

If you have any risk factors for pre-diabetes or diabetes, such as being overweight or having a family history of diabetes, you should talk to your doctor about getting tested. The sooner you know your blood sugar status, the sooner you can take action to improve it.

What can you do to prevent or delay type 2 diabetes?

The most effective way to prevent or delay type 2 diabetes is to make some lifestyle changes that can lower your blood sugar levels and improve your insulin sensitivity. These include:

  • Losing weight: If you are overweight or obese, losing even a small amount of weight can make a big difference in your blood sugar levels. According to Mayo Clinic¹, losing just 5% to 10% of your body weight can reduce your risk of type 2 diabetes by more than half.
  • Eating healthy: A healthy diet can help you control your weight and blood sugar levels. You should aim for a balanced diet that includes plenty of vegetables, fruits, whole grains, lean protein, healthy fats, and low-fat dairy products. You should also limit your intake of sugar, refined carbohydrates, saturated fat, trans fat, salt, and alcohol.
  • Being active: Physical activity can help you burn calories, lose weight, lower blood pressure and cholesterol levels,

and increase insulin sensitivity. You should aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, swimming, or dancing. You should also do some strength training exercises at least twice a week, such as lifting weights or doing push-ups.

  • Quitting smoking: Smoking can increase your risk of type 2 diabetes by damaging your blood vessels and reducing the amount of oxygen that reaches your cells. Quitting smoking can improve your blood circulation and lower your blood pressure and cholesterol levels.

Managing stress:

Stress can raise your blood sugar levels by triggering the release of hormones that make your liver produce more glucose and make your cells more resistant to insulin. Stress can also make you more likely to overeat, smoke, drink alcohol, or skip exercise. Managing stress can help you cope better with challenging situations and reduce the negative effects on your health. Some ways to manage stress include practicing relaxation techniques, such as deep breathing, meditation, yoga, or tai chi; getting enough sleep; seeking social support; and engaging in hobbies or activities that make you happy.

Making these lifestyle changes may not be easy at first, but they can have lasting benefits for your health and well-being. You don’t have to do it alone. You can seek help from your doctor, a dietitian, a fitness trainer, a counselor, or a support group. You can also set realistic goals, track your progress, reward yourself for achievements, and learn from setbacks.Remember that every step you take counts. By taking control of your health today, you can defy type 2 diabetes tomorrow.

Conclusion

Pre-diabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. It also means that you are at high risk of developing type 2 diabetes and its complications, such as heart disease, stroke, kidney damage, nerve damage, and vision loss.

Pre-diabetes is very common, but often goes unnoticed because it doesn’t cause any symptoms. The only way to know if you have pre-diabetes is to get tested by measuring your blood sugar levels with a blood test.

Pre-diabetes is not a life sentence. It is a wake-up call that you need to take action to improve your health and well-being. The good news is that with some simple lifestyle changes, you can lower your blood sugar levels and reduce your risk of type 2 diabetes by up to 50%.

The lifestyle changes that can help prevent or delay type 2 diabetes include:

  • Losing weight
  • Eating healthy
  • Being active
  • Quitting smoking
  • Managing stress

These lifestyle changes may not be easy at first, but they can have lasting benefits for your health and well-being. You don’t have to do it alone. You can seek help from professionals and support groups. You can also set realistic goals, track your progress, reward yourself for achievements, and learn from setbacks.

Remember that every step you take counts. By taking control of your health today, you can defy type 2 diabetes tomorrow.

## References

(1) Prediabetes - Symptoms and causes - Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278. (2) Prediabetes | Diabetes UK | Reduce risk type 2 diabetes. https://www.diabetes.org.uk/preventing-type-2-diabetes/prediabetes. (3) Prediabetes - Diagnosis and treatment - Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/prediabetes/diagnosis-treatment/drc-20355284.

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