What is Prediabetes?

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes.

It serves as a warning sign, indicating a high risk of developing diabetes and cardiovascular diseases if no preventive measures are taken. 

Key Concepts About Prediabetes

>Insulin Resistance: In prediabetes, your body cells become resistant to insulin, meaning they don’t respond well to the hormone, making it harder for glucose to enter cells. This leads to higher glucose levels in the bloodstream.

>Blood Sugar Levels: Prediabetes is typically diagnosed through blood tests that measure glucose levels. You will have these results if you are prediabetic;

  • Fasting blood sugar: 100-125 mg/dL (5.6-6.9 mmol/L).
  • Oral glucose tolerance test: 140-199 mg/dL (7.8-11.0 mmol/L) two hours after drinking a sugary solution.
  • Hemoglobin A1c (HbA1c): 5.7% to 6.4%.

Risk Factors for Prediabetes 

You will be at risk of being prediabetic if:

  • You are overweight or obese.
  • You have a sedentary lifestyle like alcohol taking and lack of exercise.
  • There is a family history of type 2 diabetes.
  • You are over the age of 45.
  • You have high blood pressure and high  cholesterol.
  • You have a history of gestational diabetes (diabetes during pregnancy).

What you can do to address Prediabetes 

1). Lifestyle Changes

✓Diet: You should focus on a healthy, balanced diet that includes whole grains(wheat, maize), vegetables, fruits, lean proteins(meat, liver), and healthy fats. Reducing refined sugars and processed foods(like cakes, canned foods) can lower blood sugar spikes.

✓Exercise: You should have regular physical activities, such as walking, cycling, or strength training, can improve insulin sensitivity and help manage weight. Aim for at least 150 minutes of moderate-intensity exercise per week.

✓Weight Loss: Even modest weight loss (5-7% of body weight) can significantly reduce the risk of developing type 2 diabetes.

2)Monitoring Blood sugar levels:

Always have regular checkups with your healthcare providers to monitor blood sugar levels and other health indicators like cholesterol and blood pressure.

Use of devices like glucose monitors can help track changes of insulin levels over time.

3). Medications (if needed):

In some cases, your doctor may prescribe medications like metformin to help manage blood sugar levels, especially if lifestyle changes are not enough or if you have additional risk factors.

4). Stress Management:

Chronic stress can affect your blood sugar levels. Always have relaxation techniques like mindfulness, meditation, or yoga that can help reduce stress and support your overall health.

5). Long-Term Prevention:

By making and maintaining these lifestyle adjustments, it is possible to reverse prediabetes and significantly lower the risk of developing type 2 diabetes.