Prediabetes is a serious health condition that can lead to diabetes, heart disease and stroke. But, learning you have prediabetes gives you a chance to make the changes you need to stay healthy. Let’s dive into the different factors that affect diabetes, prevention tips, and how you can
What is blood glucose?
Blood glucose, often called blood sugar, fuels our bodies and our brains. The main source is from foods we eat that contain carbohydrates. Blood sugar levels naturally rise after we eat and fall between meals.
Know your numbers
Two important glucose tests are 1) fasting glucose (FG), which shows a single point in time and 2) A1c, which shows an average over 3 months.
Normal blood sugar:
- A1c less than 5.7%
- FG less than 100 mg/dl
Prediabetes:
- A1c 5.7% -6.4%
- FG 100 -125 mg/dl
Diabetes:
- A1c 6.5% or higher
- FG 126 mg/dl or higher
Prediabetes is reversible
In prediabetes, blood glucose levels are higher than normal but not high enough to be considered diabetes. Bringing these levels under control can stop or delay progression to type 2 diabetes. Each year, 5 to 10% of people with prediabetes will progress to diabetes. Don’t be one of them!
Schedule an appointment with your provider today
Balance your glucose
Two common conditions associated with blood glucose are hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar). If you have elevated blood sugar, being physically active and eating a balance of carbohydrates and fiber, protein and healthy fats, can help improve and maintain normal blood glucose levels.
Did You Know?
1 in 3 adults in America has prediabetes, yet 8 in 10 adults with
prediabetes don’t know they have it.
Prediabetes risk factors
It’s important to get your blood sugar tested regularly if you:
- Are overweight or obese
- Are 45 years or older
- Are physically active less than 3 times a week
- Have high blood pressure or unhealthy levels of blood fats
- Use tobacco, which can increase insulin resistance
- Have a close family history of type 2 diabetes
- Come from a geographic area or ethnic background with high rates of type 2 diabetes
- Have had gestational diabetes (diabetes during pregnancy) or gave birth to a baby over 9 lbs.
Small changes offer big results
If you have prediabetes and are overweight, losing 5% to 7% of your body can improve your overall health. The following tips may help:
Increase movement – Try to get at least 150 minutes a week of physical activity. That’s 30 minutes per day, 5 days a week. Include a variety of activities each day. Activity doesn’t have to be all at once –it can add up throughout the day!
Make meals count – Balance your meals by making ½ your plate non-starchy vegetables, ¼ lean protein, and ¼ whole grains. Eat smaller, more frequent meals throughout the day and try to limit your portions of carbohydrates at meals and snacks. Carbohydrates raise blood sugars and are in grains, fruits, dairy, starchy veggies, & sweets. Limit your intake of sugar-sweetened beverages including sodas, sugary coffee, and sweet tea.
Manage stress and sleep well – Stress hormones make blood sugar rise or fall unpredictably, and stress from being sick or injured can make your blood sugar go up. Aim for 7-8 hours of sleep every night. Too little sleep triggers stress hormones, which tell your body to hang onto fat. Insufficient sleep can also increase insulin resistance, raising blood sugar.
Next steps
Your provider is your best partner on your health journey. If you have questions about prediabetes, or your health and habits in general, we encourage you to reach out to your provider to learn more.