What You Need to Know About Prediabetes, and How to Reverse It

Prediabetes means your blood sugar is higher than normal, but not high enough to be called type 2 diabetes. It is very common. Many adults have it and do not know, because it usually has no symptoms. The good news is that prediabetes is a warning sign, and warning signs give you time to act.

We talk with a lot of families in the Antelope Valley about blood sugar. Diabetes runs in many of our families. Understanding prediabetes is one of the best ways to protect yourself and the people you love.

How you find out

Prediabetes is usually found with a simple blood test at your doctor's office. Your doctor may check your fasting blood sugar or a test called A1C, which shows your average blood sugar over the past few months. If you are over 35, are overweight, have a parent or sibling with diabetes, had diabetes during pregnancy, or are not very active, ask your doctor if you should be tested.

What raises your risk

Some risk factors you cannot change, like age and family history. Others you can. Extra weight around the waist, little physical activity, poor sleep, and a diet high in sugary drinks and processed foods all make it harder for your body to use insulin well. Insulin is the hormone that moves sugar from your blood into your cells.

Small steps that make a real difference

Research has shown that modest lifestyle changes can lower the chance that prediabetes turns into type 2 diabetes. You do not need to change everything at once. Pick one or two steps and build from there:

• Walk for about 30 minutes most days, even in short 10 minute sessions
• Swap sodas and sweet juices for water or unsweetened drinks
• Fill half your plate with vegetables at lunch and dinner
• Choose whole grains, beans and lean proteins more often
• Aim for steady, regular sleep
• If your doctor recommends it, work toward losing a small amount of weight

You do not have to be perfect. Small changes you can keep up are better than big changes you drop after a week.

In the summer, walk early in the morning or in the evening, or try a mall or indoor space when it is very hot. Bring water every time.

For some people, a doctor may suggest medicine along with lifestyle changes. If that happens, we will explain what the medicine does, how to take it, and what side effects to look for. We can also help you keep track of refills so you do not miss doses. Medicine works best when it supports healthy habits, not in place of them.

Know your numbers

Our free health classes, including the ABCD's of Chronic Disease Management, help you understand your blood sugar, blood pressure and cholesterol numbers. When you know your numbers, you can see your progress. Many people find that motivating.

Prediabetes is not a diagnosis to fear. It is an invitation to take care of yourself a little earlier. You have time, and you do not have to do it alone.

Call us at 661.941.4402 to reserve a seat in a free class or to request a free medication review.

This article is general education, not medical advice.