Prediabetes: The Warning Signs And Prevention

It is easy to see the vast changes in American lifestyles over the past 50 to 100 years. Some changes have been for the better and some for the worse. Americans’ eating and lifestyle habits have taken a turn for the worse. Fast food chains are everywhere; processed foods have taken over the majority of aisles at the grocery store, and sugary drinks are readily accessible everywhere you turn. Junk is literally EVERYWHERE! The movement away from exercising and cooking fresh, home-made meals and into the fast food lane has lead to a dramatic increase in type 2 diabetes. What’s even more concerning is that there are about 86 million people who are prediabetic and on their way to becoming type 2 diabetics. They just don’t know yet.

Understanding Prediabetes

What exactly is prediabetes?

WebMD states, “If you have it, your blood sugar (glucose) level is higher than it should be, but not in the diabetes range.” What’s worse is that, if you discover that you have prediabetes, you are likely to develop type 2 diabetes within the next five years.

Staggering Statistics

The Centers for Disease Control states, “In 2009−2012, based on fasting glucose or A1C levels, 37% of U.S. adults aged 20 years or older had prediabetes. Applying this percentage to the entire U.S. population in 2012 yields an estimated 86 million Americans aged 20 years or older with prediabetes.” That is an astounding number.

Even people who think they are taking care of themselves and show no sign of being overweight can be unaware that they are prediabetic. It is important to be proactive in stopping diabetes by taking an extra step to take care of yourself, and now is the time.

What is the first step?

The first step is finding out if you are at risk of being prediabetic.

Risk Factors

If you think you may be at risk of having prediabetes, consider these risk factors:

• Weight – The Mayo Clinic says, “Being overweight is a primary risk factor for prediabetes.” The more overweight you are the more likely it is that your cells will become resistant to insulin. This is what leads to type 2 diabetes.
• Age – The older you get, the more likely to are to have prediabetes. Aging is inevitable, but by staying active, eating healthy foods, managing your weight, and keeping your blood pressure under control you can reduce your risk of prediabetes.
• Family History – If someone in your immediate family, for instance one of your parents or siblings, has type 2 diabetes, then you are at higher risk. However, a family history of diabetes does not condemn you to having it as well.  The lifestyle choices you make can prevent or delay prediabetes.
• High Blood Pressure – If you have ever been diagnosed with high blood pressure, you are at higher risk for prediabetes. High blood pressure and prediabetes are manageable and treatable if you make lifestyle changes that benefit your health.
• Gender - Men are more likely than women to have prediabetes.
• Ethnicity – If you are African American, Hispanic or Latino, American Indian or Asian, you are more likely to develop prediabetes and type 2 diabetes.
• Activity Level – The more active you are, the easier it will be to avoid prediabetes. Active can mean many things. You can get out and mow the lawn, walk, run, go to the gym, or play a sport you love. There are numerous ways to get or stay active. Find what you love doing that gets your heart rate pumping and do it at least 3-5 days per week.

The Finger Test – An Interactive Way To Find Out If You Might Be At Risk

Dr. Richard Besser reported on ABC News that one quick way is to find out if you may be prediabetic, meaning you are at risk of having diabetes, is to use a simple finger test. 

READ Milk Thistle, Overlooked Herb for Diabetes

What Do I Do If I Am At High Risk?

Contact your doctor. Your general practitioner will evaluate you and help determine whether or not you need to see a doctor who specializes in prediabetes, otherwise known as an endocrinologist. 

Your doctor can screen you with a blood test known as an A1C that indicates your blood glucose level average over the past couple of months. The A1C will determine your exact blood glucose level and can accurately determine whether or not you are prediabetic. This is the same test that diabetics use to monitor and evaluate how well they are managing their diabetes.

If you are found to be prediabetic, your doctor is going to recommend some ways to reverse the situation and help prevent you from becoming full-blown diabetic. Nothing too painful though!

Making Lifestyle Changes To Reverse Prediabetes

Lifestyle Changes – Your Choices Affect More Than You Think

The way you live your life is the number one predictor of prediabetes, and it’s the number one prevention. The choices you make every day will determine your medical future.

Every day you have the choice to go walk around your neighborhood or watch TV. Every day you have a choice about the foods that you put into your mouth.  Choosing to eat right and exercise helps you lose weight and keep it off. Weight management is key to neutralizing this chronic illness.

It is not always easy to make the right choice, but choosing health over prediabetes determines your quality of life. If you want to live longer and spend money on vacation instead of prescriptions and medical monitoring supplies, the choice will be simple – take care of yourself.

One suggestion to help you stay on track is to get your family involved. Chances are that if everyone is eating the same healthy meals together and everyone is participating in exercise together, then everyone will feel invested and stay on track. Plus, you are teaching your children healthy life-long habits so everyone can avoid being prediabetic. Along with greater percentages of adults being at risk for prediabetes, children are also at greater risk now more than ever.

Teaching your children a different way of life starts with you setting the example.

Simple Ways To Stay Healthy

• Cook at home – Drive away from fast food joints as fast as you can.
• Nix sugary drinks – Carry water with you or try mineral water if you like carbonated beverages.  Speaking from experience, if you can substitute water for all sugary drinks you will probably crave sugar less often, and be more sensitive to extremely sweet foods.
• Get out and exercise in a way you enjoy – You must truly enjoy the activity to stay the course.
• Use food tracking apps – You might enjoy keeping track of your food and feel ownership of what you eat if you track it.
• Use wearable technology – Keep track of your exercise and challenge yourself by using the latest Fitbit or other activity level monitor. Some people find them very motivating.
• Learn to read food labels – Educating yourself on how to read nutrition labels is vital. It helps you determine if what you’re eating is truly healthy. If you rely on what the manufacturer advertises on the front of the label, such as “a low fat food,” the information is deceiving. Many times when fat is removed from a food, the manufacturer adds in sugar or carbohydrates to make the product taste better. In this case, it is better to eat the natural, full-fat food.
• Hire a registered dietician – They can help you change the way you eat in very delicious ways.
• Hire a personal trainer – They can teach you how to work out and fully utilize your local gym.

READ Turning Back The Clock On Prediabetes: Managing Your Blood Glucose Levels

Join A Prediabetes Program

If you need help learning about a healthy lifestyle, you can join a Center for Disease Control, or CDC, approved prediabetes program. These specially designed programs are proven lifestyle changing courses, and they can help you prevent or delay type 2 diabetes. 

Conclusion:

Prediabetes is an epidemic that is taking control in America. It is affecting both the young and the old. It’s a costly disease that is only becoming more prevalent, and it can lead to type 2 diabetes which can debilitate you and destroy your quality of life. By being proactive and taking care of yourself now, you will not have to become a statistic. Prediabetes is completely preventable.  All you have to do is put your health first.