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

What Is Prediabetes?

Prediabetes is a condition defined by blood sugar levels that are higher then normal, but not high enough to indicate Type 2 Diabetes. In many instances, people with Prediabetes will develop Type 2 Diabetes in 10 years or less. In some cases prediabetes can already begin to cause long-term damage to the heart and circulatory system. Lifestyle changes such as dietary changes, increased physical activity and weight management can balance blood sugar levels and prevent the advent of Type 2 Diabetes.

The Symptoms Of Prediabetes Are Subtle

Typically someone with prediabetes will not feel nor see any symptoms. However, there are some early precursors. Some individuals with prediabetes notice a darkened skin area around the neck, armpits, knuckles, knees and elbows. If you've moved from prediabetes to Type 2 Diabetes you may notice increased thirst, frequent urination, general fatigue and blurred vision. 

Causes Of Prediabetes

Glucose in our bodies comes from foods we eat that contain carbohydrates. These foods affect blood sugar levels. As these carbohydrates are digested, insulin excreted by the pancreas helps to allow sugars to enter our cells. As a result, insulin actually lowers the amount of sugar in our bloodstream. Ultimately insulin levels drop as sugar levels drop. However, one of the early symptoms of prediabetes is when the sugar begins to build in your bloodstream because the pancreas can't make enough insulin, or the cells become resistant to insulin. In some cases both conditions occur.

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While the specific causes of the body's failure with insulin have not been determined, there are certain risk factors unique to some people. 

• Body weight: If you have a BMI (body mass index) over 25 your risk for prediabetes is high. This is particularly true for people with a large circumference around the abdomen. Studies have shown that fat cells concentrated around the belly can cause increased insulin resistance. 
• Physical activity: Lack of physical activity has been linked to both weight gain and a lack of overall metabolism effectiveness.
• Genetics: If you have a family history of diabetes statistics show that you are likely to develop Prediabetes and Type 2 Diabetes.
• Race and ethnic factors: A higher rate of Diabetes develops in people of African, Asian or Hispanic descent. 
• Age: The risk for Prediabetes and Type 2 Diabetes begins to increase at age 45 and continues to rise.  The risk increases significantly at age 5 and after.
• Related Health Issues: Conditions like high LDL cholesterol and high blood pressure increase your chance of developing prediabetes and Type 2 Diabetes. High Triglycerides also increase the risk. Pregnancy can cause the onset of a short-term form of Diabetes known as "Gestational Diabetes".  This could cause the onset of Prediabetes as well as a baby born weighing in excess of 4.1 kilograms or 9 pounds. Polycystic Ovary Syndrome increases the risk of prediabetes. Sleep Apnea or other issues that cause inconsistent sleep patterns have been shown to increase the chance you will develop prediabetes and Type 2 Diabetes. 

Testing For Prediabetes

There are various tests for prediabetes. Your doctor may recommend one test or a combination. All of them are designed to measure your blood sugar levels to varying degrees. 

The A1C or Glycated Hemoglobin test is designed to assess blood sugar levels for the past two to three months.  It measures the blood sugar percentage attached to hemoglobin:

·       5.7 A1C = NORMAL

·       5.7 to 6.4 A1C = PREDIABETIC

·       6.5+ = DIABETIC

Because certain factors can give a false reading your doctor may recommend additional tests like the Fasting Blood Sugar test.  

·       Less than 100  = NORMAL

·       100 - 125 = PREDIABETIC

·       125+ = DIABETIC

There is also a simpler test used during pregnancy called the Oral Glucose Tolerance test.  This involves drawing a blood sample after a fast of 8 hours followed by the ingestion of a sugar solution and another blood sample two hours later. 

·       Less than 140 = NORMAL

·       140 - 199 = PREDIABETIC

·       200+ = DIABETIC

How often you should be tested is determined by your levels and the risk factors you may demonstrate.  People with Prediabetes are tested more often and will receive further testing depending on their condition and on-going results. 

Lifestyle Changes To Manage And Prevent Diabetes

If you or someone you know has risk factors or has been diagnosed with prediabetes there are some basic lifestyle changes that can prevent or at least delay the onset of Diabetes.

1. Lose weight. Even a decrease of 5 to 10 percent of body weight can help to prevent the onset of Prediabetes or Type 2 Diabetes.

2. Eat right. Focus on nutrient dense vegetables that are high in fiber like leafy greens, broccoli and cauliflower. Eat proteins that are low in fat like skinless chicken, lean beef or salmon which is high in Omega-3 fatty acids that help to reduce LDL cholesterol levels. Avoid simple carbohydrates like sugars, pastries, candy and starchy carbs like pasta, white rice and many made with processed flours breads. 

3. Get physically active. You don't have to run a marathon. Gardening can be a great way to exercise. The same is true of walking, cycling, and swimming. Strive to do physical activities you enjoy for at least 30 minutes a day. If you can, aerobic exercise is ideal. 

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Before you make any lifestyle changes, make sure you consult with your doctor. They may have specific recommendations for you or caution you about various physical activities. Much of it depends on your age, medical history and physical condition.