Prediabetes is a wake-up call to how easily you can develop diabetes. But it is not too late to turn things around.
If you are also one of those with prediabetes, your blood glucose (glucose) levels are higher than normal but not within the standard range of diabetes. People once called it "critical diabetes."
Normally, the body secretes a hormone called insulin to help control blood sugar. When you have prediabetes, this system does not work properly.
You may not be able to produce enough insulin after eating, or your body may respond abnormally to insulin.
Prediabetes can make you more susceptible to heart disease or stroke, but you can take steps to reduce these risks.
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1. Diagnosis
Your doctor will do one of the following simple blood tests for you:
Fasting blood glucose test: Do not eat 8 hours before this test.
The test results are as follows:
Blood glucose below 100 mg/dL, normal;
Blood glucose between 100 and 125 mg/dL, prediabetes;
Blood glucose of 126 mg/day or more, diabetes mellitus.
Oral glucose tolerance test: First, you will have a fasting blood glucose test.
Next drink a cup of sugary solution. After 2 hours, another blood test is done.
The results are as follows:
After the second test, blood glucose was below 140 mg/dL, normal;
After the second test, blood glucose between 140 and 199 mg/dL, prediabetes;
After the second test, blood glucose is 200 mg/dL or more for diabetes.
Glycosylated hemoglobin test: This test gives you your blood glucose levels over the past 2 to 3 months.
Doctors can diagnose whether you have prediabetes or diabetes based on this. If you already know you have diabetes, this test can be used to detect if your blood sugar is under control.
Normal: less than 5.6%;
Early diabetes: 5.7% to 6.4%;
Diabetes: 6.5% or more.
You may need to test again to confirm the results.
Second, change your lifestyle immediately
Lifestyle changes can help people delay or prevent prediabetes from turning into diabetes.
In a large study of the Diabetes Prevention Program, the following changes could be made to reduce the risk of developing diabetes:
Control weight. Obese people face a higher risk of prediabetes turning into diabetes. Even losing 5% to 10% of your excess weight can go a long way.
Strengthen your workouts. Studies have shown that moderate exercise of about 30 minutes a day, such as cycling, swimming, and brisk walking, can help prevent and control diabetes.
It's best to do some cardio regularly that will bring your heart rate to a target level. If you lack energy, remember to consult a doctor first.
Balanced nutrition. Eat more low-fat protein, vegetables, and whole grains.
Pay attention to controlling the calories, amounts, sugars, and carbohydrates of food. Fiber-rich foods can make people feel full without overeating.
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