Prediabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be classified as type 2 diabetes. The good news? Prediabetes is a warning sign, but it’s not a guaranteed sentence. With some lifestyle changes, you can reverse prediabetes and prevent type 2 diabetes altogether.
Do I Have Prediabetes?
The tricky thing about prediabetes is that it often has no symptoms. In fact, most people with prediabetes don’t even know they have it. That’s why regular checkups with your doctor are important. They can screen you for prediabetes with a simple blood test.
There is one possible sign of prediabetes to watch out for: darkened patches of skin in the armpits, neck, or groin. This is called acanthosis nigricans. If you notice this, be sure to mention it to your doctor.
Treating Prediabetes
The best treatment for prediabetes is lifestyle changes. These same changes can also help prevent type 2 diabetes if you don’t already have it. Here are the key areas to focus on:
- Diet: Eating a healthy diet is crucial. This means plenty of fruits, vegetables, and whole grains. Limit processed foods, sugary drinks, and unhealthy fats.
- Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Weight loss: If you’re overweight, losing even a small amount of weight can significantly improve your blood sugar control.
- Manage stress: Chronic stress can contribute to high blood sugar levels. Find healthy ways to manage stress, such as yoga or meditation.
Making it Happen
Making lifestyle changes can be challenging, but it’s important to remember that you’re not alone. Your doctor can be a great resource for support and guidance. There are also many resources available online and in your community to help you on your journey to better health.
Here are some additional tips for success:
- Set realistic goals: Don’t try to change everything overnight. Start with small, achievable goals and gradually build on them.
- Find an exercise buddy: Having someone to exercise with can help you stay motivated.
- Make healthy swaps: There are plenty of healthy alternatives to your favorite unhealthy foods. Find healthy recipes that you enjoy.
- Reward yourself: Celebrate your successes along the way.
By making some positive changes to your lifestyle, you can prevent or reverse prediabetes and live a long and healthy life.
