The chance of developing type 2 diabetes is increased if you have prediabetes. Still, you can take action to maintain your blood sugar in a healthy range and potentially reverse the illness.
According to Ann Whelan, RD, CDE, at The Ohio State University Wexner Medical Center in Columbus, some patients feel empowered to identify early with prediabetes and are optimistic about avoiding type 2 diabetes. More optimistic people may believe they can avoid diabetes and become healthy at the same time if they make dietary adjustments and increase their physical activity, she adds.
As a result, Whelan points out; some individuals get overwhelmed by the lifestyle adjustments that diabetes needs or worry about access to adequate treatment, resources and education, and social support. In addition, they may worry that they may develop type 2 diabetes and be more affected by the diagnosis.
Whelan adds that some people may learn to work at their speed to achieve tiny, achievable improvements in their health over time if they have the correct assistance.
What Is Prediabetes?
Those with prediabetes have blood sugar levels higher than usual but not high enough to warrant a diagnosis of diabetes. “impaired fasting glucose” and “impaired glucose tolerance” are both terms used to describe prediabetes, depending on the blood test used to diagnose it. (1)
According to Whelan, the presence of insulin resistance is implied by a diagnosis of prediabetes. The pancreas produces insulin, a hormone that permits blood sugar to enter cells. According to Whelan, insulin can no longer function when you become insulin resistant; therefore, the pancreas produces extra insulin to make up for it. Prediabetes is a condition when blood sugar levels are normal or slightly raised. (2)
Because of this, the Centers for Disease Control and Prevention (CDC) estimates that 84 million Americans have prediabetes, which is one in every three individuals in the United States.
More than 90% of these folks are unaware that they have it. Whelan explains that if insulin resistance is not addressed, it may lead to type 2 diabetes since the pancreas cannot adequately compensate for the condition.
What Are the Risk Factors and Symptoms of Prediabetes?
Prediabetes has many of the same risk factors as type 2 diabetes:
- Obesity or excessive weight
- Not exercising regularly
- Pre-existing diabetes mellitus during pregnancy (diabetes during pregnancy)
- Over the age of 45
- Having a family history of type 2 diabetes
- African-American, Hispanic and Latino, American Indian, Asian and Pacific Islander, and Pacific Islander
It is common for prediabetes to have no symptoms or indicators. However, the symptoms of type 2 diabetes might include increased thirst, frequent urination, impaired vision, and exhaustion as the illness worsens, according to Whelan. (3)
If you notice darkening of the skin on your neck, armpits, elbows, and knees, you may have acanthosis nigricans (a darkening of the skin).
It’s a good idea to see a doctor if you see any of these skin changes.
Prediabetes is caused by what? Why Experts Aren’t Sure
Experts feel that obesity, particularly around the midsection, and a lack of physical exercise are important factors to insulin resistance. Chronic inflammation may be caused by excess fat around the waist, related to high blood pressure and heart disease. Maintaining a healthy blood sugar level in the body may be achieved by regular physical exercise.
Other risk factors and possible causes of insulin resistance include ethnicity, steroid usage, aging, sleep disorders such as sleep apnea, and smoking.
Screening for and Diagnosing Prediabetes: How Is It Usually Done?
If you get a standard blood test (at any age) or routine screening for type 2 diabetes, you may find prediabetes by coincidence (at age 45). (4)
Alternatively, if you have risk factors for prediabetes and type 2 diabetes, your doctor may prescribe a screening test to determine whether you have the disease.
The same tests used to screen for type 2 diabetes are used to screen for prediabetes (also called the HbA1c test or the hemoglobin A1c test).
A1C is a blood glucose average over two to three months. Prediabetes testing should begin around the age of 45, according to the American Diabetes Association’s 2018 Standards of Medical Care in Diabetes. After that, it should be repeated every three years if the findings are normal. Even if they haven’t reached the age of 45, persons who are obese or overweight and have at least one of the following risk factors should consider being tested: (5)
- Diabetes is a first-degree relative.
- Race or ethnicity at increased risk, such as African-Americans, Hispanics, and Native Americans
- Anglo, Asian-American, or Pacific Islander descent
- Cardiovascular illness in one’s family history
- Hypertension
- Women with polycystic ovarian syndrome (PCOS)
If your fasting plasma glucose and hemoglobin A1c levels are within the range of 5.7 to 6.4 percent, you may have prediabetes.
It is possible to detect prediabetes by doing an oral glucose tolerance test (OGTT), which entails fasting overnight, drinking a glucose solution, and having blood sugar levels checked one hour and two hours later.
Nonetheless, this test is often used mainly to screen for gestational diabetes since it is more time-consuming and costly than other tests. But, according to Whelan, it may also be used to detect and diagnose type 2 diabetes.
Dealing With the Emotional Toll of a Prediabetes Diagnosis
Whelan recommends checking with your local hospital or YMCA to see if they provide any in-person support groups for those newly diagnosed with prediabetes. Sometimes just knowing you’re not alone and doing your best to understand the sickness is enough, she adds.
Whelan points out several online support groups and blogs for persons with prediabetes. They give educational knowledge and emotional support. In addition, Whelan says mental health specialists can assist when you’re dealing with more challenges than you can handle on your own, in addition to family members and healthcare professionals who can give support and encouragement.
May diet, weight loss, and lifestyle change effectively reverse prediabetes?
The good news is that there are ways to cure prediabetes and avoid becoming type 2 diabetes.
Data and studies support this idea. According to the Centers for Disease Control and Prevention, for example, preventing type 2 diabetes by decreasing merely 5 to 7 percent of your body weight is possible.
According to one research, patients with prediabetes who get lifestyle counseling are 37 to 20 percent less likely to acquire type 2 diabetes in the four years after their prediabetes diagnosis. (6)
Diabetes Prevention Program (DPP), major research that evaluated the impact of weight reduction and increased physical exercise on prediabetes, concluded that the illness is reversible. (7)
As much as 45 percent of the 3,234 overweight people participating in the DPP research were members of racial or ethnic minority groups.
Individualized nutritional and physical activity guidance and encouragement led to a 58% reduction in diabetes risk among study participants.
There is now a Diabetes Prevention Program (DPP) at participating YMCA locations around the United States and other locations. DPP programs provided by the YMCA may be found on the CDC’s list of local DPP programs. According to the U.S. Department of Health and Human Services, National DPP programs will be eligible for Medicare coverage in 2018. (8)
For the 84 million Americans who have prediabetes, this means they can get a proven, low-cost treatment that can help prevent or postpone type 2 diabetes.
How to Follow a Prediabetes Diet: What to Eat and What to Avoid
According to Whelan, people with prediabetes may eat the same healthy diet as everyone else. But, as a general rule, she recommends that you eat these foods:
- Intake of a greater variety of fruits and vegetables, with a minimum of 1 cup of veggies at each meal
- Make it a point to eat fish at least twice every week.
- Without the skin, such as round or loin portions of beef and poultry.
- Use more plant-based proteins like beans rather than meat and poultry.
Traditional cooking methods such as roasting or grilling rather than deep-frying or pan-frying. - Instead of using butter, lard, or shortening, use oil in the kitchen.
- calorie-free beverages such as water
In addition, Whelan recommends that you reduce your intake of:
- Soft drinks and juice are the norms.
- White bread, rice, and potatoes are examples of refined carbs.
- Low-fat treats like fruit instead of high-fat desserts like ice cream or cake
- Processed meats, such as hot dogs, sausage, and bacon that are high in fat and calories
- Certain margarine, packaged baked products, and certain peanut butter all contain trans fats (check the label)
- Alcohol. If you’re a woman, limit yourself to one drink a day and no more than two alcoholic beverages a day for men. Alcoholic beverages have a volume of 12 fluid ounces (oz) per glass, whereas beers, wines, and liquors each have 5 oz per glass.
Portion Control Is Essential for Reversing Type 2 Diabetes
Whelan points out that decreasing weight may lower your risk of acquiring type 2 diabetes if you are overweight. (9) One strategy to decrease weight is to eat smaller quantities. However, it is also important to know that portions are strongly linked to blood glucose levels: Your blood sugar will rise if you consume more than the suggested amount. (10)
Following are some suggestions from Whelan on how to better manage your food portions:
- Skip the second serving and use a smaller plate.
- Track your food intake for a week to help you become more conscious of how much you’re eating and drinking.
- Stay away from munching on snacks in the middle of the day.
- Take half of your main meal home in a to-go box while eating out with a friend or family member.
Tracking Your Carbohydrate Consumption Using the Glycemic Index and Glycemic Load
The glycemic index assigns a number from 0 to 100 to foods depending on their impact on blood sugar levels. Slower increase in blood sugar after consuming a meal with a lower ranking. Increased GI values are associated with more cooked and processed meals, while lower values are associated with higher fiber and fat content. (11)
On the other hand, the glycemic load is a different metric that indicates how rapidly and how much glucose can be delivered into the circulation. Watermelon, for example, has a glycemic index of 80; however, it contains so few carbs that a serving of watermelon only has a glycemic load of 5.
Those with pre-diabetes don’t need to keep track of their carbohydrate intake, but Whelan believes it may be a helpful tool in regulating portion sizes and eating better.
Why Smoking and Prediabetes Are a Deadly Combination
Even if you don’t have prediabetes, smoking may raise your chance of acquiring type 2 diabetes. Increased tension levels and decreased blood supply to the muscles are two of the most common side effects. In addition, early research reveals that nicotine may impact blood sugar levels. (12)
Here are some tried-and-true methods for quitting smoking: (13)
- The individual, group, or telephone counseling
- Treatment delivered via a mobile phone
- Alternative nicotine delivery methods such as nicotine patches, gum, and lozenges available without a prescription, as well as prescription inhalers and nasal sprays
The Importance of Regular Exercise in the Treatment and Prevention of Prediabetes
Whelan adds that one of the greatest strategies to avoid or postpone type 2 diabetes is to remain active. She says that regular exercise may help you lose weight, reduce your blood pressure, and enhance your cholesterol levels. Whelan advises starting with a half-hour walk five days a week.
Research from 2016 examined whether oral glucose tolerance might be affected by exercise alone and found that the findings were equivalent to those of the exercise and diet group. Researchers found that the glucose tolerance of those who made dietary and exercise changes was improved by 8.2%. In contrast, the glucose tolerance of those who made just exercise changes was improved by only 6.4% in the study. (14)
Common Medication That Can Help Treat Prediabetes
According to Whelan, Glucophage (metformin) is the most often prescribed medicine to treat prediabetes. Lowering insulin resistance and reducing the amount of glucose your liver produces are benefits of taking metformin. In addition, according to Whelan, if a person has prediabetes, they may also be administered medication to assist them in controlling their blood pressure.
Possible Complications of Unmanaged Prediabetes
Following a diagnosis of prediabetes, it’s critical to take precautions to avoid developing type 2 diabetes. According to Whelan, “Diabetes is a dangerous illness that may cause a variety of long-term health issues including heart and kidney disease, eye disease, nerve damage, and more,” he adds. “You’ll have better long-term health and avoid long-term issues if you postpone or prevent it.” (15)
Why Prediabetes Isn’t an Early-Death Sentence
Whelan explains that you won’t inevitably acquire type 2 diabetes if you have Prediabetes. However, she notes that early therapy may help restore blood sugar levels. In addition, being proactive about your health may help you prevent having type 2 diabetes and help you lead a more active and healthier lifestyle.
0 Comments