Prediabetes: Could It Be Happening To You?
Making healthy choices is difficult when the consequences of your bad choices don’t show up right away. That’s one reason why it’s touch for some folks to recognize that they’re on a glide path to Type-2 diabetes. But we’re here to alert you to the signs and help you prevent or reverse prediabetes (and prevent full-blown Type-2 diabetes). Yes, reversal of diabetes is possible – and you can do it yourself.
What is prediabetes?
Prediabetes is when your glucose levels are higher than normal, but not yet at a level where you’ve developed diagnosable Type-2 diabetes; a fasting glucose level of 100 mg/dL to 125mg/dL signals prediabetes. Rising glucose levels in prediabetes indicate that you might have become resistant to insulin, the hormone secreted by your pancreas that shuttles glucose to your cells for energy.
Unfortunately, one in three Americans has prediabetes, and 90% of them are unaware of it. If that’s you, the health risks associated with prediabetes – heart attack, stroke, kidney failure, brain dysfunction and Type-2 diabetes – can sneak up on you, and you don’t want that!
Do you have prediabetes?
Recently, representatives from the Centers for Disease Control and Prevention, the American Diabetes Association, the American Medical Association and the Ad Council appeared on e Dr Oz Show to talk about an at-home quiz that will tell you if you’re a candidate for prediabetes.
The test – which you can find online at www.DoIHavePrediabetes. org – asks seven simple questions and takes less than a minute to complete. It focuses on risk factors such as being overweight or physically inactive, having a history of high blood pressure or a family history of diabetes, and gender, age and ethnicity. If the online tool shows that you could have prediabetes, you should follow up with your doctor for a glucose test to confirm results. Click here to find out more about this lifestyle disease.
Next steps: how to reverse or prevent prediabetes and prevent Type-2 diabetes
Once you know that you have elevated glucose levels, it’s time to take steps to reclaim your health and secure a happier future.
1. Eat more healthfully
Fill up on vegetables and fruits (five to nine servings daily), 100% whole grains (two servings minimum), and avoid added sugars and syrups, trans and most sat fats, and processed foods. Remember to read nutrition and ingredient labels
so you can make better choices about what you eat.
2. Get active
Get at least 150 minutes of light aerobic activity weekly (say, a brisk 30-minute walk five days per week). Even 10 minutes at a time adds up. Small steps lead to big changes in how well you’ll live the rest of your life. The key is to start today. Your goal: do what we do – get 10 000 steps (including a 30-minute walk) daily. Make a pedometer your constant companion.
3. Manage your weight
Losing just 5% to 7% of your body weight can reverse prediabetes and help to control Type-2 diabetes. You can do that.
4. Quit smoking or don’t start
Smoking increases the risk of serious health problems associated with prediabetes and Type-2 diabetes by causing inflammation in your blood vessels and triggering insulin resistance. Click here to find out whether rooibos can help prevent Type-2 diabetes.