She Strengthens

Understanding Prediabetes: Taking Control of Your Health

Are you concerned about your blood sugar levels? You’re not alone. Prediabetes, also known as borderline diabetes, affects millions of people worldwide. The good news is that with the right knowledge and actions, you can prevent type 2 diabetes and even reverse prediabetes.

What is Prediabetes?

Prediabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be classified as type 2 diabetes. It’s often referred to as intermediate hyperglycemia. With prediabetes, your pancreas can still produce insulin, but your body becomes resistant to it, leading to high blood glucose levels.

Recognizing the Symptoms

Prediabetes often shows no symptoms, making it essential to be aware of the risk factors. If you do experience symptoms, they may include:

• Darker skin in your armpits or on the back or sides of your neck
• Small growths called skin tags in the same areas
• Changes in vision (although this is more common in people with diabetes)

Risk Factors for Prediabetes

Certain factors increase your likelihood of developing prediabetes. These include:

• Being overweight or obese
• Having high cholesterol
• A diagnosis of metabolic syndrome
• Having a family history of type 2 diabetes
• Being over 45 years old
• Exercising less than three times a week
• Belonging to certain ethnic groups, such as African American, Hispanic, Latino, Native American, or Native Alaskan
• Having polycystic ovary syndrome (PCOS) or a history of gestational diabetes

Taking Control of Your Health

If you’ve been diagnosed with prediabetes, don’t panic. With lifestyle changes and, if necessary, medication, you can manage and even reverse the condition. Here are some steps to take:

• Get Moving: Aim for at least 2.5 hours of moderate-intensity exercise per week, including cardio and strength training.
• Manage Your Weight: Losing 5-7% of your body weight can help control blood sugar levels.
• Eat a Balanced Diet: Focus on whole, fiber-rich foods, and limit your carbohydrate intake.
• Stay Hydrated: Drink plenty of water and reduce sugary drinks.
• Cut Back on Sugar: Limit added sugars and refined carbohydrates.
• Find Support: Connect with friends, family, or online communities for encouragement and advice.
• Talk to a Professional: Consult with a dietitian or certified diabetes educator for personalized guidance.

Reducing Stress and Quitting Smoking

Chronic stress and smoking are significant risk factors for developing diabetes. Make sure to prioritize stress-reducing activities, such as meditation or yoga, and quit smoking altogether.

You Got This!

Remember, prediabetes doesn’t define your awesomeness. By taking control of your health and making positive lifestyle changes, you can prevent type 2 diabetes and live a healthier, happier life.