About 34.2M Americans have Diabetes, while a staggering number of 88M adults suffer from prediabetes. Out of those who have the latter, more than 84% of them do not even know they have a condition that is both preventable and reversible.  

What does it mean when a person is prediabetic?

Prediabetes is a condition whereby a person has a higher than normal blood sugar level. This is caused by the pancreas not secreting enough insulin to bring glucose into the body’s cells or the cells themselves becoming resistant to insulin and failing to intake sugar adequately. When this happens, sugar is not processed properly and builds up in the blood stream.

The exact cause of prediabetes is unknown, although family history and genetics both play a big role. This means that one’s risk increases if you have a parent or sibling with type 2 diabetes. Other predisposing factors include:

Weight: Being overweight and the presence of fatty layers especially around the abdomen makes the cells more resistant to insulin.

Waist size: A larger than normal waist size (40 inches and over for men and 35 inches and over for women) can indicate insulin resistance.

Diet: Consuming red and processed meat and drinking sugar-sweetened beverages also increase one’s risk of prediabetes. A healthy diet is one that consists of adequate servings of fruits, vegetables, nuts, whole grains, and olive oil to name a few.

Inactivity: Engaging in regular physical activity helps control weight, uses up sugar for energy, and makes the body use insulin more efficiently.

Age: The risk of prediabetes increases after age 45, although the condition can also develop at any age.

Race: Studies have shown that African Americans, Hispanics, Native Americans, Asian Americans, and Pacific Islanders are more likely to develop prediabetes.

Gestational Diabetes: Having diabetes during your pregnancy can put you and your child at risk for developing prediabetes.

Polycystic ovary syndrome: This condition is common among women. It is characterized by irregular menstrual cycles, excess in hair growth, and obesity. This syndrome can put women at higher risk of prediabetes.

Sleep: Studies have shown that people with a history of obstructive sleep apnea have an increased risk of insulin resistance.

Smoking: Tobacco smoke can also cause insulin resistance.

Complications:

Unrecognized heart attacks, and kidney damage are some of the major complications of having prediabetes not to mention high blood pressure, high cholesterol, stroke, nerve damage, vision problems, and amputations if it ends up to type 2 diabetes.

Prevention:

There are several ways by which we can prevent and reverse prediabetes. However, it gets tricky when people who already have it, do not manifest any signs or symptoms. So how can we avoid being one of the many unaware victims?

 Remember to:

• Know your risks by knowing your history.

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• Maintain a healthy weight by following a healthy diet that is rich in vegetables, fruits, and whole grains. Read food labels and create your own unique diet profile.

• Have a log of your daily activities. Get at least 150 minutes or more of moderate exercise a week which is also equivalent to 30 minutes of moderate physical activity 5 times a week. Taking 10,000 to 15,000 steps a day is ideal if you count steps as a way to monitor your physical activity.

• Be aware of the social habits that make you prone from getting prediabetes. (i.e. Quit smoking.)

• Control high blood pressure and high cholesterol. Get evaluated by your primary care physician.

• A new study published in The Journal of Clinical Endocrinology & Metabolism, shows that taking at least 1,000 units of Vitamin D daily may significantly reduce the risk of prediabetes from progressing to a diagnosis of type 2 diabetes. 

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Sources:

https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278

https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-how-to-reverse-prediabetes/

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