HEALTH & FAMILY
HOW TO STOP PREDIABETES DEVELOPING INTO DIABETES
If your doctor tells you that you have prediabetes, alarms bells should be ringing very loudly – and you should be listening to them. Prediabetes means that your blood sugar level is higher than normal, but not high enough to be classified as type 2 diabetes.
If people with prediabetes don’t change the lifestyle habits that have led to them developing high blood sugar, there’s a very good chance they will end up with diabetes. And, in fact, the damage that can result from diabetes – especially to your heart, blood vessels and kidneys – may be starting already. They also have an increased risk of heart disease or a stroke.
However, the good news is you can stop prediabetes from developing into diabetes. It does mean making lifestyle changes, but these can greatly improve your health and even prolong your life.
How do I know I’ve got prediabetes?
This is the tricky part. Generally, prediabetes has no symptoms or they are so mild you may think they’re just a normal part of ageing or they’re due to another condition.
You may notice that you are more thirsty than usual, need to urinate a lot and feel fatigued. These are some of the first signs of diabetes, but can also occur in people with prediabetes.
Sometimes people notice patches of darkened skin on certain parts of the body, including the neck, armpits, elbows, knees and knuckles.
The most common indicator linked with prediabetes is being overweight, so if you are carrying excess kilos, it’s a good idea to talk to your doctor about your risk, and have a blood test to check for prediabetes.
ymptoms of prediabetes include feeling fatigued.
Who is likely to get prediabetes?
People at greater risk of developing prediabetes (and diabetes) include those who:
Are overweight or obese. This is the primary risk factor for prediabetes.
Have a large waist – greater than 80cm for women and 94cm for men.
Eat a lot of red and processed meat and drink sugar-sweetened beverages
Are inactive. The less you move, the greater your risk of getting prediabetes.
Are over 45. While prediabetes can develop at any age (including in children) it is more prevalent in older people.
Have a family history of diabetes.
Are Maori or Polynesian.
Had gestational diabetes during pregnancy. Both you and your baby have an increased risk of prediabetes.
Have polycystic ovarian syndrome. This condition, which results in irregular periods, excess hair growth, skin problems and obesity, increases the risk of prediabetes.
Have sleep apnoea.
Have high blood pressure and high levels of triglycerides – a type of fat that is found in the blood.
How do I stop prediabetes turning into diabetes?
Lifestyle changes can help delay or prevent the onset of diabetes if you have prediabetes. These include:
Losing weight. This is one of the most important things you can do, according to a large study called the Diabetes Prevention Programme. Even losing as little as 10 or even five percent of your total body weight can make a difference. This is because fat – and particularly abdominal fat – is biologically active, and produces hormones and substances that can disrupt other hormones such as insulin, interfering with its ability to do its job.
Insulin’s role is to move glucose from your blood to your muscles, liver and fat cells, where it is used for energy. If it isn’t working properly, the glucose remains in your blood and high levels can then damage your blood vessels, leading to problems like heart disease, stroke and diabetes.
Exercising. Moderate exercise can help you to lose weight, but it is also important when it comes to preventing diabetes because it makes our muscles more sensitive to insulin. It speeds up the removal of glucose from the blood stream to muscles, which need more glucose as fuel during activity. This reduces high levels of glucose in the blood, which can cause damage to vessels. Many diabetes experts recommend getting at least 30 minutes moderate to vigorous exercise a day. Strength training exercise that builds muscle is also important.
Eating a healthy diet. Eat healthy fats and proteins, along with plenty of vegetables, especially those that are high in fibre. Take it easy on starchy veges, such as potatoes. When it comes to carbohydrates, opt for wholegrain versions rather than refined ones – for example, have grainy bread rather than white bread because the fibre in the grains slows down the rate at which glucose is absorbed into your blood stream. Avoid – or eliminate if possible – sugary foods, including soft drinks. Your body will thank you.