Prediabetes can affect one out of every three Americans without them realizing it and can often serve as a precursor to Type 2 diabetes. Knowing you may be prediabetic can help you avoid the onset of the disease, while taking action can help correct it.
Prediabetes risk factors
There are particular risk factors that could make you more vulnerable to prediabetes, even if you feel perfectly healthy:
- Being overweight, with a BMI over 25
- Being inactive
- Being aged 45 or older
- Having a family history of Type 2 diabetes
- Being African-American, Hispanic, American Indian, Asian-American or a Pacific Islander
- Having experienced gestational diabetes during pregnancy or having given birth to a baby weighing more than 9 pounds
- Having polycystic ovary syndrome
- Having high blood pressure
- Having HDL cholesterol below 35 mg/dL or a triglyceride level above 250 mg/dL
Signs of prediabetes
If any of these factors apply, you should get your blood sugar levels tested. You should also be tested if you experience any of the following conditions that can be wrongly attributed to other illnesses:
- Blurry vision
- Excessive thirst
- Frequent urination
- Extreme fatigue
- Sleep impairment or chronic insomnia
- Sudden unexplained weight loss
- Darkened skin areas
If blood tests reveal you have prediabetes, there are several lifestyle changes you can implement to address the issue.
Preventing prediabetes
- Losing a small amount of weight can significantly improve how your body processes blood sugar
- Engage in regular physical activity to promote blood flow
- Stop smoking
- Lower inflammation by eating antioxidant-rich foods and avoid sugary, carb-heavy foods that can spike blood sugar
- Sleep well to combat fatigue-induced cravings
When it comes to diet, these tweaks may make all the difference:
- Drink a cup of water between meals and at meal times to feel fuller
- Opt for whole fruits, and avoid fruit juice, soda, and energy drinks
- Have fresh fruit and vegetables on hand and ready to eat
- Keep track of what you eat and the reasons behind it
- Increase your fiber intake to help lower blood sugar levels
If you suspect you belong to a high-risk group for diabetes and/or notice any warning signs of prediabetes, it’s essential to get tested.
