It’s not an exaggeration to say that type 2 diabetes is running rampant throughout the United States, in both children and adults. The numbers keep going in the wrong direction, and according to the American Diabetes Association, about 38.4 million Americans, or 11.6% of the population, are living with diabetes as of 2021.
Prediabetes is the precursor stage of type 2 diabetes that causes higher-than-normal blood sugar levels, but not quite high enough to warrant a diagnosis of type 2 diabetes. Still, this is a worrisome health condition that increases your risk for stroke, heart disease, and developing full-blown type 2 diabetes.
If you struggle with elevated blood sugar levels but haven’t yet been diagnosed with type 2 diabetes, Dr. Mingliarti Tjahjana and Kendra Blythe, NP at One Health Medical Care can offer education and treatment so you can reverse course and reclaim your health.
This November, in recognition of National Diabetes Month, we have good news: Lifestyle changes can help you avoid a serious diagnosis, and as your partners in care, we want to see you succeed and avoid the perils of type 2 diabetes.
It’s important to understand what happens in your body when diabetes itself takes hold. This condition develops when your blood sugar gets too high, the result of your pancreas either making insufficient amounts of insulin, or your body may not respond to insulin as it should. Insulin is the hormone that’s responsible for enabling your body to transform what you eat into energy to fuel it.
Though there are several types of diabetes — type 1 is usually diagnosed in a person’s youth and gestational diabetes affects pregnant women — but type 2 is by far the most common type of diabetes, and it’s the one that’s preceded by prediabetes.
Type 2 diabetes is so concerning because it greatly increases the risk of many serious health complications, including neuropathy, kidney disease, heart disease, vision problems, and more.
Prediabetes is alarming because it’s stealthy: It typically causes no symptoms, so damage and problems may start in your body before you realize anything’s wrong.
Unfortunately, the statistics surrounding prediabetes are just as discouraging as the ones for type 2 diabetes — about 98 million Americans are living with prediabetes, but over eight in 10 people (80%) don’t know they have the condition.
When it comes to prediabetes, it’s not all bad news. Why? It can often be reversed with lifestyle changes. If you’ve been diagnosed with prediabetes, these are the changes that can have great impact and measurably lower your chances of a future with type 2 diabetes:
Exercise is vital if you have prediabetes, and it doesn’t have to be torture. Aim for 30-60 minutes of activity a day, five days a week, and you’ll be in a good place. It’s great to keep challenging yourself too, by taking up a new activity or attending a group exercise class you haven’t tried before.
Dietary changes also make a big difference in addressing prediabetes. You should concentrate on eating lots of fruit and non-starchy veggies, lean proteins, whole grains, and healthy fats like olive oil and avocados. Avoid or limit heavily processed foods, cookies and cakes, and simple carbohydrates like white bread and pasta.
Weight loss is also key in helping to reverse prediabetes, so if you have some extra pounds to lose, your diet and exercise changes can help you shed excess weight. Even a few pounds of weight loss can make a big difference to blood sugar control.
Look into a smoking cessation program, since this habit harms you in innumerable ways. Count putting you at risk for prediabetes as another. People who smoke are up to 40% more likely to develop type 2 diabetes as those who don’t smoke.
Proper rest supports your health and helps address prediabetes, so if you suspect you may have a condition like sleep apnea, seek treatment for it.
Stress is part of everyone’s life, so try to manage it well by getting enough exercise, spending time outside, connecting with your loved ones, engaging in favorite hobbies, and doing calming things like yoga and meditation. Uncontrolled stress makes blood sugar harder to control.
If you have other health conditions, like high cholesterol or high blood pressure, work with our team to keep them well-managed.
These steps can make a world of difference when it comes to reversing prediabetes, so that type 2 diabetes never enters the picture. In fact, if you have prediabetes, simply losing weight by eating better and increasing your physical activity can cut your diabetes risk in half.
If you’re concerned about prediabetes, call or click online to schedule an appointment at One Health Medical Care in Reston, Virginia today.
