Written by UConn Dietetics Masters student Dana Chamberlain
More than 1 in 3 adults in the United States have prediabetes, but over 80% of them don’t know that they have it1. Could you be one of them?
What is Prediabetes?
Prediabetes is a condition where blood sugar levels are higher than normal, but not high enough to be considered diabetes.1 A hemoglobin A1C level of 5.7-6.4% indicates prediabetes while a level of 6.5% or higher indicates diabetes.1 Although the exact cause is unknown, several factors contribute to its development, with insulin resistance being one of them.2 Insulin is a hormone that helps cells absorb glucose from the bloodstream. When cells become “resistant” to insulin, glucose remains in the bloodstream, resulting in higher-than-normal blood sugar levels.
If left untreated, prediabetes can progress to type 2 diabetes within five years.3 Risk factors can include age, overweight/obesity, poor diet, physical inactivity, smoking, and family history.2 It also increases your risk of developing heart disease, stroke, and kidney disease1. However, prediabetes can be reversed through changes to your lifestyle.
What Can I Do to Prevent Prediabetes?
Many people with prediabetes do not have any symptoms;2 get screened!
Get regular physical activity: Exercise, especially after meals, can improve insulin sensitivity.4 Aim for 30 minutes of moderate-intensity physical activity (e.g., brisk walking) on at least 5 days of the week. Try breaking up your exercise into smaller chunks, such as a 10-minute walk after breakfast, lunch, and dinner.
Maintain a healthy weight: Excess adipose tissue (fat) can disrupt insulin’s ability to work properly.2 If overweight, losing 5-7% of your weight can reduce your risk by half! 1
Eat a balanced diet: Try to eat a variety of foods from each of the food groups, such as fruits, vegetables, lean proteins, low-fat or fat-free dairy, and whole grains.
Make water your main beverage: Staying hydrated with water instead of sugary drinks can help keep your blood sugar levels stable and reduce excess calorie intake.
Quit smoking: Quitting smoking can improve insulin sensitivity in the body.5 If you need help, check out the Connecticut Commit to Quit program for free resources.
References:
- https://www.cdc.gov/diabetes/communication-resources/prediabetes-statistics.html#:~:text=About%2098%20million%20American%20adults,t%20know%20they%20have%20it
- https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278
- https://www.cdc.gov/diabetes-prevention/about-prediabetes-type-2/index.html
- https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise
- https://www.fda.gov/tobacco-products/health-effects-tobacco-use/how-smoking-can-increase-risk-and-affect-diabetes
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
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