Pre-diabetes means that a person's blood sugar numbers are higher than normal
but not high enough to be called diabetes. Millions of people have pre-diabetes
but do not know it.
Having pre-diabetes puts you at greater risk for getting type 2 diabetes
within the next 10 years. It also means that you are at higher risk for heart
disease and stroke.
How do you know if you have pre-diabetes?
If you are at risk for diabetes, your health care provider may want you to be
tested. Two blood tests can be done for pre-diabetes and diabetes: a “fasting
glucose” test and a “glucose tolerance” test. Your health care provider will
tell you which test you should have and will give you instructions.
Should you be tested for pre-diabetes?
You are at higher risk for diabetes and should be tested if:
You are overweight or have a Body Mass Index (BMI) of 25 or over.
Click here to calculate
your BMI
You are 45 years of age or older
You have a parent, brother, sister or child with diabetes
Your family background is African American, American Indian, Asian
American, Hispanic American/Latino or Pacific Islander
You have had diabetes during pregnancy (gestational diabetes) or had a
baby that weighed more than 9 pounds at birth
Your blood pressure is 140/90 or higher, or you have been told that you
have high blood pressure or are on medications to lower your blood pressure
Your HDL cholesterol is lower than 40, or your triglyceride level is 250
or higher
You are not active, or you exercise less than 3 times a week
If your tests show that your blood sugar is higher than normal, but lower
than the diabetes range, then you have pre-diabetes. You should have your blood
sugar level tested yearly if your test result is in the pre-diabetes range or if
you are at risk for type 2 diabetes.
Can you reverse pre-diabetes?
Yes. Physical activity and losing weight make the body work better and help
to lower blood sugar levels. A major study in 2002 found that changes in diet,
exercise and weight loss reduced the risk of diabetes by 58%. In fact, many of
the people with pre-diabetes returned to normal blood sugar levels.
How can you increase your physical activity?
If you are not already active, start slowly with an activity that you enjoy
and gets you moving. Start with about 10 minutes 5 days a week. Slowly build up
to 30 minutes a day at least 5 days a week. Remember to:
Warm up: This gets your body ready for physical activity. Swing
your arms, tap your feet, shrug your shoulders, or march in place. Spend a
few minutes doing this first
Get moving: Walk, dance, bike, do chair exercise, or anything
that is fun for you. Make sure you are in a safe place and have proper
clothing including good shoes
Cool down: Stretch your arms and legs slowly and don't bounce.
Hold each stretch for about 30 seconds. Spend a few minutes doing this after
your activity to avoid sore muscles
Other ideas for keeping you physically
active:
Park farther away from the store and walk
Lose your remote control and get up to change the TV channels, or lift
light weights when watching TV
Walk around while talking on the phone
Go to the mall or the local grocery store and walk the aisles. Walking
with a shopping cart is helpful if you have problems moving well or keeping
your balance
Visit places you like with your family, such as the zoo, the museum or a
park
Take the stairs instead of the elevator
What about your weight and diet?
A small weight loss of 5%-7% of your body weight is what you want to aim for.
In a 200-pound person this would be 10-15 pounds. You can do this when you add a
healthy diet to your physical activity. A healthy diet means fewer calories and
less fat. Here are a few tips:
Eat 3 small- to medium-size meals at regular times throughout the day
Eat more fresh fruit, veggies, nuts and whole grains
Keep meat, poultry, and fish servings to about 3 ounces, about the size
of a deck of cards
Limit fried foods. Baking, broiling and grilling are healthier for you
Cut down on the amount you eat of your favorite sweets and high-fat
snacks. Eat them less often or eat fruit or veggies as snacks
When eating out, take home half the meal as leftovers
Drink 6-8 glasses of water every day. Avoid regular soda pop and juice
drinks. Cut down on fruit juices
Things to remember
Diabetes is a serious disease. Make changes now for better health in the
future
Ask your health care provider to do a blood test to check for diabetes
Be physically active every day
Lose a small amount of weight
Make healthy food choices and cut down on the amount you eat
DISCLAIMER: The information presented in this site is intended for
general information and educational purposes. It is not intended to
replace the advice of your own physician. Contact your physician if you
believe you have a health problem.
Pre-diabetes means that a person's blood sugar numbers are higher than normal
but not high enough to be called diabetes. Millions of people have pre-diabetes
but do not know it.