Are You Prediabetic? A Wake-Up Call!

Have you been told you have prediabetes? It can feel like a wake-up call, but it's not a diagnosis of diabetes just yet. Instead, it's a critical opportunity to make some changes and avoid further health complications. Let's dive into what prediabetes is, why it matters, and most importantly, what you can do to turn things around.

What is Prediabetes?

Prediabetes means your blood sugar levels are higher than normal but not high enough to be classified as diabetes. Think of it as a warning light on your health dashboard. According to a 2014 review, lifestyle changes can reduce the risk of progressing to diabetes for up to 10 years. A 2019 study found that 5% to 15% of people with prediabetes develop diabetes each year.

Other Names for Prediabetes

Healthcare professionals might use different terms to describe prediabetes, such as:

• Impaired Glucose Tolerance (IGT): Higher-than-normal blood sugar after a meal.
• Impaired Fasting Glucose (IFG): Higher-than-normal blood sugar in the morning before eating.
• Hemoglobin A1C Level: A range between 5.7% and 6.4%.

Symptoms: The Hidden Signs

Prediabetes often has no clear symptoms, making it tricky to catch early. However, some people might notice dark, thick, and velvety patches of skin, especially around the elbows, knees, neck, armpits, and knuckles. This condition, known as acanthosis nigricans, can be a sign of insulin resistance.

If you've been diagnosed with prediabetes, watch out for:

• Increased thirst
• Increased urination, especially at night
• Fatigue
• Blurry vision
• Sores or cuts that won't heal

These symptoms might indicate that your prediabetes has progressed to type 2 diabetes. If you experience any of these, talk to your doctor for further tests.

Causes: Why Does Prediabetes Happen?

The main culprits behind prediabetes are insulin resistance and metabolic disturbances.

• Insulin Resistance: Your cells don’t respond properly to insulin, causing higher blood sugar levels.
• Metabolic Disturbance: Worsening hyperglycemia (high blood sugar) and insulin resistance.

A normal fasting blood glucose level is under 99 mg/dL. For prediabetes, it's between 100 to 125 mg/dL. Once it exceeds 125 mg/dL, it’s classified as diabetes.

Risk Factors: Who's at Risk?

Prediabetes can affect anyone, but some factors increase your risk:

• Age: Over 45 years old.
• Body Weight: BMI over 25.
• Waist Size: More than 40 inches for men and 35 inches for women.
• Race and Ethnicity: Higher rates among African American, Asian American, Hispanic, Alaska Native, Pacific Islander, or Native American populations.
• Diet: High intake of red meat, processed meat, alcohol, and sugary drinks.
• Stress: People with high stress levels.
• Physical Inactivity: Lack of regular exercise.
• Family History: Immediate relatives with type 2 diabetes.
• Tobacco Use: Smoking increases insulin resistance and waist size.
• Medical History: Conditions like nonalcoholic fatty liver disease, sleep apnea, gestational diabetes, PCOS, high blood pressure, and increased cholesterol.

Prevention: How to Turn the Tide

The good news? You can prevent type 2 diabetes! According to the CDC, losing just 5% to 7% of your body weight can significantly reduce your risk. Here are some practical steps:

• Eat More Fiber: Include fruits, vegetables, nuts, seeds, whole grains, and legumes.
• Limit Sweets and Sugary Drinks: Cut down on soda, sweet tea, and sports drinks.
• Exercise Regularly: Aim for at least 150 minutes of activity per week.
• Quit Smoking: If you smoke, consider quitting.
• Manage Stress: Practice meditation, yoga, deep breathing, and other relaxation techniques.

Diagnosis: Knowing for Sure

To diagnose prediabetes, doctors use blood tests, not glucose meters. Here are the main tests:

• Hemoglobin A1C Test: Measures average blood sugar over the past three months. A value between 5.7% and 6.4% indicates prediabetes.
• Fasting Plasma Glucose Test (FPG): Measures blood sugar after an 8-hour fast. Levels between 100 to 125 mg/dL indicate prediabetes.
• Oral Glucose Tolerance Test (OGTT): Blood sugar is tested after fasting and again two hours after consuming a sugary drink. Levels between 140 to 199 mg/dL indicate prediabetes.

Treatment: Reversing Prediabetes

Treating prediabetes focuses on preventing type 2 diabetes. The Diabetes Prevention Program found that lifestyle changes can reduce the risk of diabetes by about 58%. 

Here's how:

• Healthy Diet: Eat fibre-rich foods and lean proteins. Limit carbs and portion sizes.
• Regular Exercise: Stay active with at least 150 minutes of exercise per week.
• Weight Management: Aim for a moderate weight.
• Medication: Take prescribed medications as directed by your doctor.

Some people also explore complementary and alternative medicine (CAM) treatments like supplements, meditation, and acupuncture. Always consult your doctor before trying CAM treatments.

Low-Carbohydrate Diet

A low-carb diet might help manage blood glucose, insulin resistance, and weight. While research often focuses on type 2 diabetes, similar benefits may apply to prediabetes. Low-carb diets usually restrict carbs to less than 26% of daily calories (around 130 grams per day). Consult your doctor before making significant dietary changes.

Complications: What If You Don't Treat Prediabetes?

Untreated prediabetes can progress to type 2 diabetes and lead to:

• Heart disease
• Stroke
• Nerve damage
• Kidney damage
• Eye damage
• Foot damage (potentially leading to amputation)
• Skin infections
• Hearing problems
• Alzheimer's disease

Conclusion: Taking Action

Prediabetes is a warning sign, but it’s also an opportunity to make positive changes. By adopting a healthy lifestyle, you can reverse prediabetes and significantly reduce your risk of developing type 2 diabetes and other health issues. So, take charge of your health today—eat well, stay active, manage your stress, and talk to your doctor about your best plan of action. Your future self will thank you!