As part of Diabetes Awareness month, I want to take some time to talk about prediabetes. The CDC estimates that more than 1 in 3 adults in America have prediabetes, and even more alarming is that more than 80% don’t know they have it. As a primary care doctor, I understand how important it is to know whether you have prediabetes and to treat it, especially as having prediabetes puts you at increased risk of developing type 2 diabetes, heart disease and stroke.
What is prediabetes?
Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough to be classified as diabetes. To find out what your blood sugar levels are, your doctor or advanced practice provider* (APP) will give you either a glycated hemoglobin (A1C) or fasting blood sugar test. Diagnosis of prediabetes is determined if your A1C test level is between 5.7% and 6.4% or your fasting blood sugar test has a value between 100 to 125 mg/dL (5.6 to 6.9 mmol/L).
How to manage your prediabetes?
Knowing you have prediabetes is half the battle, and now you and your doctor or APP can discuss the best way for you to manage your prediabetes to keep it from turning into full-blown diabetes (type 2 diabetes). While every person’s management plan will differ based on their individual needs, here are some lifestyle changes you can make to lower your sugar levels and manage your prediabetes.
1. Enjoy a healthy diet
One of the easiest ways to manage prediabetes is by eating healthy foods. A diet rich in fruits, vegetables, nuts, whole grains, and olive oil can help you manage your prediabetes. These foods are packed with fiber that slows down the absorption of sugar into your bloodstream and prevents spikes in blood glucose.
Try to include colorful fruits and veggies, and whole grains like brown rice and oatmeal in your meals. Cooking with olive oil instead of butter or margarine and snacking on nuts like almonds and walnuts can also make a big difference.
2. Get regular physical activity
Another key to managing your prediabetes is engaging in physical activity. When you exercise, your muscles use glucose for energy, reducing the amount of sugar in your blood. Aim for at least 30 minutes of physical activity per day. This could be anything from walking and bicycling to gardening or even house cleaning.
Here are the most important things to remember:
3. Manage your weight
If you're overweight, losing even a small amount of weight can significantly lower your risk for developing type 2 diabetes. The key is to start small. According to the CDC, even losing 5-10% of your body weight can make a difference in your health and well-being.
Keeping a detailed log of your blood sugar can help you and your primary care doctor or APP manage your prediabetes and help keep it from turning into type 2 diabetes. How often and when you should check is something you should discuss with your doctor as it should be tailored to your specific needs. By checking your blood sugar, you can also learn how food and exercise affect your sugar levels.
5. Visit your primary care doctor or APP
Think of your doctor or APP as the coach of your health team. They will offer advice and support on your health journey and work with you to manage your prediabetes. Here are a few examples of how they can help:
It is important to see your primary care doctor or APP regularly as they can help you catch any changes early to help keep you on the right track.
Prediabetes is a serious condition, but if caught early, you can make the changes necessary to keep it from getting worse or turning into type 2 diabetes. Focusing on making healthy choices, such as eating right, staying active and working with your doctor or APP are all important steps to managing your prediabetes and keeping you healthy and enjoying life.
*An advanced practice provider includes a nurse practitioner or physician assistant.