Pre-diabetes does not give us any warning signs. Since it is silent, it often goes undetected. According to the CDC, “Approximately 88 million American adults - more than 1 in 3 – have prediabetes. Of those with prediabetes, more than 84% don’t know they have it. Prediabetes puts you at increased risk of developing Type 2 diabetes, heart disease and stroke.” Know your risk for developing prediabetes by taking the Risk Test on the Diabetes.org website. Speak to your healthcare provider if you need to be tested for prediabetes.
Create an action plan to lower the risk for diabetes. Consider the steps below to prevent or delay developing Type 2 diabetes.
Step 1 Weight loss is key to managing prediabetes. Losing as little as 7-10% of body weight can decrease the risk of Type 2 diabetes.
Step 2 Increase physical activity to a minimum of 150 minutes per week. This can be as simple as 30 minutes of walking 5 days per week or you may choose to break the 150 minutes into shorter periods of time. Exercise effectively burns excess blood glucose and circulating blood glucose levels.
Step 3 Stop smoking. There are many resources for quitting. If you have tried to quit before, try again. Smokers are 50% more likely to develop diabetes.
Step 4 Eat a healthy diet. Monitor food intake, noting the timing and amount of carbohydrate in the diet, to understand if changes need to be made. Seek the help of a Registered Dietitian Nutritionist if you need guidance.
A person with prediabetes should be checked for Type 2 diabetes every 1-2 years. Preventing and delaying Type 2 diabetes is possible. Lifestyle changes are the keys to best health and preventing many chronic diseases, not just diabetes.
Source: WellNews from Community Employer Health