A prediabetes diagnosis can seem chilling, but it ’ s in truth an opportunity to take master of your health before there are any good consequences. We ’ ra here to empower you with clear answers to all your pressing Qs on how to reverse prediabetes and the changes you can make right now to ensure it never turns into Type 2 .
In This Article:
What is Prediabetes ? | Causes | Detecting Prediabetes Symptoms | Diagnosis | Risk Factors | Complications and Comorbidities | Lifestyle | Treating Prediabetes
Reading: What Is Prediabetes?
What is prediabetes?
Prediabetes is a warning sign that type 2 diabetes ( T2D ), which affects 1 in 3 american adults, might be in your future. typically, this means that your blood sugar is higher than normal, but not yet high enough for a type 2 diagnosis .
fortunately, prediabetes does not have any serious symptoms. Think of it as a call to legal action. “ The way I explain prediabetes to my patients is that your body is struggling to keep your blood glucose levels in a healthy range, ” says dietician Lauren Antonucci RD. “ You shouldn ’ metric ton panic, but you should start making real changes in your diet and life style to prevent your rake sugar from rising and turning into type 2. ”
What causes prediabetes?
Insulin is a hormone made by your pancreas that helps your body convert glucose into fuel. When you eat a meal, the carbohydrates in your food are converted into glucose, otherwise known as blood sugar .
That glucose stays in your bloodstream until your pancreas releases insulin. The insulin acts like a key that opens your cells to allow the glucose to enter, where it ’ south then used to fuel your body. Without insulin or when insulin is not working effectively, that glucose stays stuck in your bloodstream and accumulates, causing your lineage sugar to rise .
During type 2 diabetes, your pancreas can hush produce insulin, but that insulin gradually become less effective at helping the glucose into your cells .
Prediabetes is an index that your body is beginning to stop using insulin a efficiently as it should. In early words, your consistency is starting to become immune to insulin. When your torso resists insulin, the glucose levels in your rake resurrect, which is how you develop prediabetes and, if that process is not stopped and allowed to progress, type 2 diabetes .
What are prediabetes symptoms to watch out for?
“ If prediabetes was easily to detect, you wouldn ’ t have people go years and years before getting diagnosed with type 2 diabetes, ” says Antonucci .
typically, adults experience either no symptoms at all, or the insulin immunity symptoms are so gradual or slender they may go unnoticed for years. sometimes, though, there are warning signs. These include :
- Increased thirst
- Increased hunger
- Unexplained weight loss, even if eating more
- Frequent urination
The stopping point symptom happens because surfeit sugar in your bloodstream triggers your body to make more urine in order to flush the glucose out. The more you urinate, the more likely you are to become exsiccate, which can lead to a cycle of increase starve and crave signals .
Diabetes symptoms men experience can besides cause sexual issues such as erectile dysfunction ( ED ) and decrease sex drive .
How do doctors diagnose prediabetes?
Diabetes is a measure of levels of sugar in your bloodstream. Physicians check this in two different ways :
1. A standard blood glucose test
This requires you to fast before a blood test, so your phencyclidine or endocrinologist can check the level of glucose in your bloodstream at any given time. ideally, fasting glucose levels should be 99 mg/dL or lower. If your fasting blood glucose levels are between 100 and 125mg/dL, it could be considered prediabetes, says Martha McKittrick RD. “ I like to have people get a second examination done, to make surely it ’ randomness accurate, ” she says. A read higher than 126 mg/dL indicates diabetes .
2. An A1C blood test
The test for A1C, or hbA1c, is a non-fasting blood quiz that measures the average total of glucose in your blood stream over a period of three months and is measured in percentages. A healthy percentage is under 5.7 %. A solution between 5.7 and 6.4 % suggests prediabetes. Anything higher than 6.5 % indicates diabetes .
A person who is prediabetic may not constantly show symptoms. In fact, the majority wear ’ t. Oftentimes, an asymptomatic person will only get a prediabetes diagnosis if their general doctor gives them a blood glucose screen or checks their hbA1C readings and finds an atypical result .
For this argue, one of the most crucial things you can do is get a physical examination with bloodwork once every year. “ Your bloodwork can tell you if your glucose levels are excessively high, and whether or not you ’ ra steer in the right steering angstrom far as controlling them before you develop type 2 diabetes, ” Antonucci says.
Although most people don ’ metric ton prove noticeable symptoms of prediabetes, if you are experiencing tire, excessive crave, excessive thirst, and frequent micturition, it ’ mho better to be dependable than deplorable. Make an appointee to get your glucose levels checked ASAP .
What are the risk factors and warning signs of prediabetes?
Your risk of developing prediabetes increases when you have any of the following :
- Unhealthy diet. Diets high in sugar and processed foods raise your blood pressure and increase your level of LDL, or “bad cholesterol” in addition to your blood glucose, putting you in danger of developing prediabetes.
- Excess weight. If you’re medically overweight, you’re at a high risk for developing prediabetes. This is especially true if you carry a lot of extra weight in your abdomen, which is known as visceral fat and can play a role in insulin resistance.
- A sedentary lifestyle that includes little to no physical exercise. Being very inactive contributes to insulin resistance and weight gain, both of which can then lead to prediabetes. Aim to move around at least 30 minutes per day, even it is just to go on a walk.
- A family history of type 2 diabetes. Prediabetes has a hereditary factor. If someone in your immediate family has T2D—or has had T2D in the past — you are more likely to develop prediabetes and type 2 diabetes yourself. Your race and ethnicity also affect your likelihood of developing prediabetes. There is a genetic component, but research has shown that racial disparities in who develops diabetes have more to do with socio-economic status and the accessibility of health care and healthy food in your community than your genes.
- A history of gestational diabetes. Diabetes during pregnancy can signal a higher risk for prediabetes and type 2 diabetes later on.
- Smoking. The nicotine in cigarettes decreases the sensitivity of your cells to insulin, which raises the glucose in your blood. Other chemicals in cigarettes cause inflammation and make it harder for those cells to absorb insulin.
- Advanced age. The older you are, the more at risk you become. At age 45, your likelihood of developing prediabetes starts to rise. By retirement age, almost 25% of seniors over 65 have prediabetes.
Does prediabetes cause complications?
Prediabetes doesn ’ t have any complications, but if left unbridled, it can develop into type 2 diabetes, which can then bring on severe complications. Some complications of T2D include :
- Kidney damage
- Eye damage
- Skin infections
- Sleep apnea
- Diabetes rash
Is prediabetes reversible?
absolutely ! You can turn back your prediabetes by adopting life style changes, including :
- Evaluating food choices. Contrary to popular opinion, you don’t have to eliminate the foods you love. For the best chance at long-term success, work with your dietitian to create a meal plan that still includes your favorite foods with slight alternations if necessary, so you don’t feel deprived and can stick to it long-term. Some examples of this might include switching out white rice for cauliflower rice as an accompaniment to your usual dishes, or swapping “zoodles” made from squash or other vegetables for pasta so you can still enjoy your favorite recipes with less starch.
- Exercise. Exercise is a great way to reverse prediabetes for a number of reasons. First, a fitness regimen can help you shed the pounds that increase your risk for prediabetes without restrictive dieting. Additionally, when you exercise, your body uses more glucose, which helps clear it out of your bloodstream. Finally, exercise activates a cell receptor called GLUT-4, which actually helps absorb glucose out of your bloodstream and move it into your cells. Cardio and weights both are exercises that help activate the GLUT-4 mechanism. The American Diabetes Association recommends at least 150 minutes of moderate physical activity each week, which most commonly averages out to 30 minutes, five times a week. But you can also divide it up into longer workouts on days when you have more time available if you know you will be too busy to exercise on others.
- Losing weight. If your doctor has medically advised weight loss for prediabetes and you don’t know where to begin (or you’ve already tried every diet with no results), ask for help. Think about it: You hire an accountant for your taxes, you pay a mechanic to service your car rather than trying to figure it out yourself. Similarly, if weight loss is important for you to protect your health in the future and avoid diabetes, it’s worth it to enlist professionals to assist you in your weight loss journey. Losing just 5 to 10% of your body weight can significantly reduce your risk of developing type 2 diabetes and eliminate your prediabetes, so invest in a nutritionist and trainer if you have found it too challenging to lose weight in the past. Many health plans pay for diabetes educators and physical therapy, and your doctor can work with you to connect you to services that are available to help you succeed within your budget. Uninsured? Nutritionist-recommended apps like Cronometer and Mindful Eating Tracker ($2.99) take the focus off of calorie counting and educate you about what you are eating while they help you make better food choices.
- Medication. If you are at a very high risk of developing type 2 diabetes after being diagnosed with prediabetes because of comorbidities such as obesity, you doctor may recommend a medication such as metformin, which keeps your liver from making more glucose when you don’t need it, so your glucose levels stay within a safer range.
What are the treatments for prediabetes?
If you catch it early, prediabetes can normally be reversed with diet and exert. Depending on how high your lineage sugar is when you ’ re first diagnosed, your repair might elect to put you on one medicine or a combination in order to get your glucose back polish to a healthy flat .
“ Going on medication for prediabetes treatment is not cut and dry, ” Antonucci says. “ Your blood carbohydrate levels, A1C, aesculapian history, and early complications might put you in a situation where medicine should be added to your treatment design to avoid type 2 – it ’ second case by case, so sour with your doctor to arrive at the best discussion for you. ”
What is a prediabetes diet?
A diet for prediabetes looks a lot different than a typical american english one. “ I like to tell my clients to reserve half of your plate for vegetables, a quarter of your plate for protein, and a quarter of your plate for goodly carbohydrates, such as whole grains and fruit, ” says McKittrick .
A person with prediabetes should not eat refined carbohydrates that are high gear in boodle, but rather get carbohydrates from unharmed grains, fruits, legumes, and starchy vegetables ( in temperance ). “ If you want to cut out carbs, you surely can, but you don ’ t have to, ” McKittrick says. “ They taste good, they give you energy, and normally it ‘s not sustainable to give them up wholly. ”
besides shoot for 25-30-grams of character from food each day, as fiber-rich foods such as oatmeal and crunchy vegetables improve insulin immunity and keep you fuller, longer .
Frequently Asked Questions: FAQs
Can diabetes go away?
Yes ! Prediabetes and type 2 diabetes are reversible conditions for most people who commit to a combination of diet, exercise, and life style changes .
What are the warning signs for prediabetes?
The primary indicator of prediabetes is a hemoglobin A1C level of 5.7 % or greater. other gamble factors include being fleshy, being 45 years or older, smoke, physical inaction, or having a family history of prediabetes .
What level of A1C is dangerous?
An A1C charge between 5.7 and 6.4 % means your blood boodle is higher than convention. An A1C read of 6.5 % indicates diabetes, and an A1C charge of 8 % or above is a sign of uncontrolled diabetes, meaning you have a higher hazard of developing complications such as kidney damage or stroke .
What’s the best way to reverse prediabetes?
The best way is a combination of 1 ) whatever way works for you and 2 ) whatever direction is sustainable .
Some people can control their lineage carbohydrate with modifications to their diet and life style, while others need medicine ampere well. The most important thing is to collaborate with your doctor of the church to find the discussion plan that gets your blood sugar in check and keeps it there so that you don ’ t develop T2D .
Is diabetes curable?
No, but it is reversible. If you catch your prediabetes before it morphs into character 2 diabetes, you can turn back the process and avoid becoming diabetic. even T2D can be kicked if it is caught before it is allowed to progress. so, take heart. You can do this !
Prediabetes Fast Facts
More than 84 % of people with prediabetes don ’ thymine know it .
Because it frequently lacks symptoms, prediabetes can go years without being detected .
88 million people in the US have prediabetes .
- 34% of Americans have prediabetes.
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