Did you know 96 million American adults – nearly one in three – have prediabetes? A major concern is that more than eight out of 10 people with prediabetes don’t know they have it. Could this be you? Prediabetes is a serious health condition. People with prediabetes have higher blood sugar than normal, but not high enough yet for a diabetes diagnosis. Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease and stroke.
You can have prediabetes for years without symptoms. This means you likely won’t know you have prediabetes until serious health problems show up. Talk to your doctor about getting your blood sugar tested if you have any of the risk factors for prediabetes, including:
- Being overweight
- Being 45 years or older
- Having a family history of type 2 diabetes
- Not getting enough exercise (being physically active less than three times per week)
- A history of gestational diabetes or giving birth to a baby weighing more than 9 pounds
- Race and ethnicity also play a role, with those who are Black or African American, Hispanic or Latino, American Indian or Alaska Native, Native Hawaiian or Pacific Islander, Asian being at higher risk
Curious about your risk for prediabetes? Take the 1-minute prediabetes risk test and be sure to share the results with your doctor.
Simple steps for prevention
Prediabetes doesn’t have to turn into type 2 diabetes. Here’s how you can take control of your health:
- Make gradual changes to your lifestyle
Changing aspects of your lifestyle can be challenging. It is important to remember changes do not happen overnight. Start by changing one habit each week, such as setting your alarm to go off 10 minutes earlier to allow time to eat a nutritious breakfast.
- Get active
Regular physical activity helps your body use insulin more effectively. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, cycling or swimming. You can break it up into smaller chunks—like a 10-minute walk after meals—to make it more manageable.
- Eat a balanced diet
Focus on whole foods that are high in fiber and low in added sugars and unhealthy fats. Include plenty of vegetables, lean proteins and whole grains in your meals. Reducing processed foods and sugary drinks can make a big difference.
- Maintain a healthy weight
Even modest weight loss can have a significant impact. The CDC recommends losing 5-7% of your body weight if you’re overweight. For a person weighing 200 pounds, that means losing about 10-14 pounds.
- Build a support system
Making lifestyle changes is easier when you have support. Whether it’s a friend, family member or a structured program, having encouragement can help you stay on track. Consider joining the National Diabetes Prevention Program, where trained coaches can guide you through sustainable changes.
Want to learn more about the Diabetes Prevention Program? Contact Anne Hayse at anne.hayse@jocogov.org or 913-477-8128.
Preventing prediabetes is possible, and the time to act is now. By making informed choices about diet, exercise and overall health, you can reduce your risk and improve your well-being. Talk to your doctor, assess your risk and take the first step toward a healthier future today!
