8 things that can increase your risk of prediabetes

Prediabetes, a precursor to type 2 diabetes, is a condition that occurs when blood sugar levels are higher than normal levels. The number of people with this disease is increasing nationwide, and prediabetes is a concern because it can increase the risk of developing type 2 diabetes, heart disease, and experiencing other complications.

According to the Centers for Disease Control and Prevention, 86 million Americans currently have prediabetes. That's one in three adults. Of these 86 million people, 9 out of 10 people do not know they have the disease, and it is predicted that by 2030, 470 million people worldwide will have the disease.

Looking at these surprising statistics, you may have a few questions. “Am I already prediabetic?” How do I know if I'm at risk? If someone in my immediate family has diabetes, I'm more likely to develop it You may be wondering how many there are. Are there any warning signs or signs that your blood sugar levels are higher than they should be? Should you start checking your own blood sugar levels with your relatives? Diabetes can run in families, so if you It's natural to be curious about whether you're at risk and how you might develop it.

Fortunately, a healthy diet and lifestyle changes can delay the onset of diabetes and prevent complications. Additionally, not everyone who develops prediabetes will develop full-blown diabetes. Learn more about prediabetes, its symptoms, factors that increase your chances of developing it, and what you can do to prevent diabetes.

8 risk factors for prediabetes

You may be at higher risk of prediabetes than others if you:

1. Your BMI is in the overweight category.
2. You are over 45 years old.
3. Your parent or sibling has type 2 diabetes.
4. I exercise less than three times a week.
5. Have you ever given birth to a baby weighing more than 9 pounds?
6. Have had diabetes during pregnancy (gestational diabetes).
7. Have a history of polycystic ovary syndrome (PCOS)
8. If you identify as African American, Hispanic/Latino, Native American, Pacific Islander, or Asian American, these people are at particularly high risk for type 2 diabetes. Possibly.

If you have one or more of these risk factors, talk to your doctor about your risks and ask if you should be tested for prediabetes.

What is prediabetes?

Prediabetes, also known as “impaired fasting glucose” or “impaired glucose tolerance,” occurs when blood sugar levels are slightly higher than normal, but not as high as diabetes. When you eat food, mainly carbohydrates, your blood sugar levels rise. Insulin, secreted by the pancreas, is the main hormone that processes sugar in the blood and helps control blood sugar levels. In people with prediabetes or diabetes, one of two things happens: either the pancreas doesn't produce enough insulin, or the cells don't respond to the insulin the pancreas produces.

When the body does not respond to insulin and cannot process sugar in the bloodstream, a condition known as insulin resistance develops. This sets off a chain of events. To process sugar in the blood, the body produces additional insulin. As time passes without lifestyle changes, insulin resistance worsens. The body is unable to compensate for the high sugar levels in the blood, and type 2 diabetes begins.

To be diagnosed with prediabetes, fasting blood sugar levels must be between 100 and 125 mg/dl (milligrams per deciliter). Hemoglobin A1C (HbA1c) is also an indicator of blood sugar patterns, with levels between 5.7% and 6.4% indicating prediabetes.

Prediabetes is a risk factor for heart disease, commonly affecting small arteries and increasing the risk of stroke and heart attack.

Symptoms of prediabetes

Prediabetes is a “silent” disease. There are usually no symptoms. You may feel normal while the disease is progressing, but this may last for several years.

Annual health exams can help detect abnormally high blood sugar levels. Most health care providers will test your blood sugar levels during your routine office visit. If your numbers show an unusual pattern, your doctor may request blood tests to see if you have prediabetes.

4 ways to lower your risk of prediabetes

If you have been diagnosed with prediabetes, you can prevent progression to diabetes by following these steps.

1. Maintain a healthy weight

If you are overweight, moderate weight loss will reduce your risk of developing diabetes. Losing just 7% of your body weight can lower your risk of type 2 diabetes by 58%. For a person who weighs 200 pounds, this is a weight loss of 14 pounds. However, keep in mind that healthy, sustainable weight loss is 1 to 2 pounds per week.

2. Move more

Exercise regularly. Doing 30 minutes of physical activity five times a week can reduce your risk. Choose your favorite activity to get your body moving, whether it's dancing, swimming, or running. And remember that every move counts. Use the stairs instead of the elevator and get up from your desk every hour. These small movements add up over the course of a day.

3. Eat a balanced diet

Choosing healthy foods and developing eating patterns that are beneficial to your health can go a long way in reducing your risk of diabetes. A Mediterranean diet rich in whole grains, fruits, vegetables, and fish has been shown to potentially lower the risk of diabetes. A review of the literature concluded that greater adherence to the Mediterranean diet reduces the risk of diabetes by 19%.

4. Invest in a blood sugar monitor

A blood sugar monitor is a useful tool to check your blood sugar levels at home. If you have prediabetes, paying attention to your blood sugar levels can help and motivate you to make the necessary changes to your diet.

conclusion

These lifestyle changes can make a big difference and reduce your risk of developing diabetes. Medications such as metformin can help reduce your risk of diabetes, but ask your doctor if you need them. Lifestyle modifications are more effective than drugs at reducing symptoms of prediabetes, lowering blood sugar levels, and preventing progression to type 2 diabetes.