Prediabetes: A Window of Opportunity

By: Terri Mendoza, Director of the Diabetes Prevention and Control Program, MA Department of Public Health

A touch of sugar? Borderline diabetes? Has your doctor told you that you have either of these? If so, you most likely have prediabetes. But there’s good news-- by making just a few changes now, you can delay or even prevent yourself from getting diabetes in the future.

Here’s what you need to know:

What is prediabetes?
It is when the level of sugar in your blood is high, but not high enough to be considered diabetes.

Why should I worry about prediabetes?
People with prediabetes are more likely to develop diabetes within 10 years and are more likely to have a heart attack or stroke.

How do I know if I have prediabetes?
People with prediabetes usually have no symptoms. The only way to tell if you have prediabetes is by a blood test. If you are 45 years or older, you should be tested for prediabetes. If you are under age 45, are overweight or obese AND you have one of the following risk factors, ask your doctor to check for prediabetes:

Are physically active less than three times a week

Have high blood pressure

Have abnormal cholesterol levels (an HDL or “good” cholesterol <35>250 mg/dL)

Are Latino, African-American, Native American, Asian or Pacific Islander

Have a parent, brother or sister with diabetes

Gave birth to a baby weighing more than nine pounds or had gestational diabetes (diabetes that first appeared during pregnancy but may have gone away after your baby was born)

Have had high blood sugars in the past

Have certain health conditions, like blood vessel problems, Polycystic Ovarian Syndrome (PCOS), or acanthosis nigricans

Here’s What You Can Do About It:

Watch your weight:
If you are overweight, losing just 5 to 7% of your current body weight can help. That means that if you weigh 200 pounds, losing just 10 to 14 pounds can help prevent diabetes. Eating a variety of fruits and vegetables, lean meats, low-fat dairy products, and whole grains will help you lose those pounds safely.

Get moving:
Being physically active for 150 minutes a week, or 30 minutes a day 5 days of the week, can also help you lose weight and keep you healthy. Now that milder spring weather is coming our way, it will feel great to go for a walk, ride a bike, play ball, swim, roller skate…you name it!

Keep checking:
It’s important to keep tabs on your blood sugar levels. If you have prediabetes, ask your doctor to check your blood sugar every year to make sure it’s not going up.

For more information on how to prevent diabetes, visit Small Steps, Big Rewards. And for free educational materials, visit the Massachusetts Health Promotion Clearinghouse or call 1-800-952-6637.

----

This article was originally published on the MA Department of Public Health blog, Commonwealth Conversations.