Prediabetes means that your blood sugar levels are higher than normal but not consistently high enough to be considered diabetes. It can be considered a warning sign of Diabetes Type 2.

How do I know if I might have Prediabetes?

There are very few signs or symptoms of prediabetes. Many people with prediabetes are overweight, have too much stress, don’t sleep well or long enough, feel tired all the time regardless of the amount of sleep they get. Many people live this way, but you won’t know if you have prediabetes until you get your blood tested to see if you have high blood glucose or high blood sugar. Some people with prediabetes may experience symptoms of diabetes, especially if it’s been going on for quite some time: excessive thirst - drinking a lot of liquids, mostly water; excessive hunger, frequent urination - goes along with drinking a lot of water,  and weight gain.

How do I know I don’t have Diabetes?

You need to go your Medical Doctor to have blood work done. You won’t know if you have diabetes or prediabetes until you have your blood work done.  Often you have a series of blood tests done over time to see any ups and downs with your blood sugar and your A1C. Also, a glucose tolerance test will be done. Insulin levels may be added by your physician.

If you don’t reverse your prediabetes you will go on to develop diabetes.

Signs and symptoms of Diabetes include excessive thirst, hunger, blurry vision, slow to heal wounds, easy bruising and your bruises last a long time, you may also have a funky smell to your urine, your breath may have a bit of a fruity smell to it.

What causes Prediabetes?

Prediabetes is a warning sign that you have more fuel (sugar) in your blood than your body can use.  You are becoming out of balance. Most humans are designed by nature to be hunter gatherers, always on the move and eating only occasionally. Now a days people tend to eat 3 meals a day and sometimes several snacks in between. We weren’t made to eat that often.  We weren’t made to be stressed all the time and to sit behind a desk or a steering wheel. We were made to move - something too many of us don’t do often enough.

The fuel we do take in tends to be highly processed foods, high carbohydrates and too much sugar. These processed foods, high carbohydrates and sugar get turned into glucose after digestion. We need insulin to get the glucose from our blood into our cells to use for fuel or to store the excess glucose as fat to be used for fuel later. Over time this causes insulin resistance. Insulin resistance is when the cells in your muscles, fat, and liver don’t respond well to insulin and can’t take up glucose from your blood. Your pancreas make more insulin to help the glucose enter your cells. As long as your pancreas can keep making enough insulin to overcome your weak response to insulin your blood sugar can stay in the normal range. If you don’t change your diet and/or lifestyle you will develop prediabetes, then diabetes.

What are the risk factors for Prediabetes?

1. Family History - having a family member with prediabetes or diabetes.
2. Ethnicity - Hispanic, Latino, East Indian, Native North American, and Blacks are at highest risk.
3. Having Polycystic Ovarian Syndrome.
4. Having had Gestational Diabetes.
5. Being overweight or obese.
6. Having heart disease, high blood pressure, or high cholesterol.
7. Eating too much processed food, high carbohydrates, and anything containing sugar, such as soda, candy and pastries.
8. Not being physically active.
9. Being under high stress and not handling it well and releasing the stress.
10. Not sleeping well.

How do I reverse prediabetes?

Your can’t change the first 3 risk factors but you can change the last 4 risk factors. Your life may depend on it.  Get physically active. Start with 15 minutes a day of active movement, even walking. Start eating more fruits and vegetables and less processed foods. Eat real food that doesn’t come packaged or canned with an ingredient list on which you can’t pronounce most of the words. Quit eating sugar and anything made with wheat. Stress management is a must. Exercise is the best stress buster in the world. Get better quality sleep. Guess what?  Exercise is the best sleeping pill ever!

What is the best diet for prediabetes?

Any diet that restricts the amount of glucose you digest, such as a low carbohydrate diet or low glycemic diet. You already have to much glucose or sugar in your diet and in your blood so you want to eat foods that won’t contribute to the problem. Many people find a ketogenic diet easy for them to follow with great results. Whatever works best for you is the diet you should follow.  Experiment with low carb, keto, low glycemic, even vegan or vegetarian. The easiest diet to follow is the one that works for you, that gives you the results you need to be healthy and feel good while getting there. Find a Health Coach that knows the difference and can help you get to where you want to be.

What is the best exercise to help with prediabetes?

Any exercise that you enjoy doing is the best one for you to do because you have to like what you’re doing if you expect to continue doing it.  Walking is the easiest, cheapest exercise to do. We all know how and all you need is a good pair of shoes. Even shoes are negotiable. Walking barefoot on the beach or in the grass once in a while is good exercise and great for reducing stress. Just get moving.  Once you are “into exercise” change it up a bit. Try biking, swimming, frisbee with the kids, even gardening and yard work counts as exercise.  If you like the gym, then go. Have an expert help you set up a routine to follow and change the routine up once in a while so it doesn’t get stale. Building muscle can make the cells more sensitive to insulin, and helps to get you to a healthier metabolism.

Do I need to take medication for prediabetes?

Your Doctor may prescribe medication for you. Metformin is a very common diabetes medication and it may be prescribed for prediabetes.  It works by reducing excess glucose production in the liver. For some people, metformin may help them lose weight. Metformin is an option for those people who aren’t ready or able to make the lifestyle and diet changes necessary right away. 

Many studies have shown that dietary supplements can help reduce insulin resistance and reduce glucose levels in the blood. Some people may be deficient in Vitamin D and Magnesium. A simple blood test can check this.  Chromium, biotin, N acetylcysteine, some essential oils, even regular kitchen spices such as cinnamon, turmeric, can help reduce your blood sugar.  You may need to find a health care professional with specialized knowledge to be able to pursue this.

Can prediabetes be prevented?

Yes! Absolutely! The best prevention for prediabetes, diabetes, and most disease as well, is to stay active, eat a healthy diet with real food, sleep well, and manage your stress. With these diet and lifestyle changes your chances of living a longer, healthier life have just improved dramatically!

references  medicinenet.com

www.diabetes.ca

www.webmd.com/diabetes/what-is-prediabetes