Upcoming EventsAs recently as five years ago, many people had never heard of prediabetes. Lately, more and more people are starting to understand that prediabetes means they have a blood sugar level that is above normal, but not quite high enough to be type 2 diabetes.
Eighty-six million Americans—one out of three adults—now have prediabetes. Yet nine out of 10 of them don’t even know they have it. Without intervention, 15% to 30% of people with prediabetes will develop type 2 diabetes within 5 years. People with type 2 diabetes have an increased risk of heart attack and stroke.
Preventing Prediabetes Through Diet and Exercise
The good news is that people with pre-diabetes can often avoid developing type 2 diabetes by eating a healthy diet, getting regular exercise and losing weight. I have heard from a number of patients who have attended classes I’ve taught on pre-diabetes that they lost weight, started exercising more and their blood sugar dropped significantly.
If you have pre-diabetes, you don’t have to lose a lot of weight to reduce your risk of developing diabetes. By losing just 5% to 7% of your body weight, you can reduce your risk. For example, a 200-pound person can reduce their risk just by losing 10 to 14 pounds, and staying active.
Eating and exercise guidelines for a person with pre-diabetes are similar to those for anyone trying to live a healthy lifestyle. For dinner, take a nine-inch plate and fill half with vegetables, one-quarter with a protein such as fish or chicken, and one-quarter with carbohydrates such as whole-grain pasta. You can add a serving of fruit (such as a small piece of fresh fruit or ½ to one cup of cut up fruit) and a serving of dairy (such as an 8-ounce cup of milk or a 6-ounce serving of yogurt).
Try to be active for 30 minutes a day, five days a week, in whatever way you find enjoyable. Brisk walking is always a good way to keep moving.
Who is at Risk of Prediabetes?
People at increased risk for prediabetes:
- Are overweight
- Are at least 45 years old
- Have a parent or sibling with type 2 diabetes
- Are physically active fewer than three times per week
- Have given birth to a baby weighing more than 9 pounds
- Had diabetes while pregnant
You can also take an online quiz from the Centers for Disease Control and Prevention (CDC) to see if you are at increased risk. If you think you might be at risk, talk to your doctor about getting a blood test to check your blood sugar level. Montefiore Nyack Hospital will be offering a CDC-recognized Diabetes Prevention Program in 2017.
We all know we should eat right and exercise. But getting the results of a blood test that tells you that you have prediabetes gives you extra motivation to make changes now to improve your health and lose weight—and avoid developing diabetes.
