How To Recognise, Prevent Or Reverse Prediabetes
You Doctors Michael Roizen, MD, and Mehmet Oz, MD explain that prediabetes is when your glucose levels are higher than normal, but you haven’t yet developed Type-2 diabetes. A fasting glucose level of 100 mg/dL to 125mg/dL signals prediabetes. Rising glucose levels in prediabetes indicates that you might have become resistant to insulin. And insulin is the hormone secreted by your pancreas that shuttles glucose to your cells for energy.
One in three Americans has prediabetes. 90% of them are unaware of it. The health risks can sneak up on you. These are heart attack, stroke, kidney failure, brain dysfunction and Type-2 diabetes. You don’t want that!
Are you at risk?
An at-home quiz – which you can find online at www.DoIHavePrediabetes.org – asks seven simple questions. It 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. This will confirm the result
Next steps: how to reverse or prevent prediabetes and prevent Type-2 diabetes
Now it’s time to take steps to reclaim your health.
- 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.
- Get active. Get at least 150 minutes of light aerobic activity weekly (say, a brisk 30-minute walk five days per week). 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.
- Eat more healthfully. Fill up on vegetables and fruits (five to nine servings daily), 100% whole grains (two servings minimum).
- 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.
- 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.