The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
With nearly 1 in 12 people in the US diagnosed with diabetes, there's a good chance you know someone living with it or have been diagnosed yourself. But have you heard of prediabetes? Prediabetes is when blood sugar is higher than normal (ranging between 100 – 125 mg/dL), but not high enough to be diagnosed with type 2 diabetes. This can progress to type 2 diabetes and other health issues if left unchecked. The tricky part is that it usually doesn’t have any signs or symptoms, so most people who have it don’t know. Keep reading to learn how you can reduce your risk of prediabetes and stay healthy.
Understand common prediabetes risk factors, and what’s in your control
Knowledge is power, so it’s important to be aware of common risk factors. The good news is that some can be addressed with lifestyle changes. You may be at risk for prediabetes if:
- You have a family history of type 2 diabetes
- You are over the age of 40
- You are overweight
- You have high blood pressure
- You are Hispanic, African American, Asian, or Native American
- You had gestational diabetes or high blood sugar (fasting glucose of 100–125 mg/dL) while pregnant
There are some risk factors you can’t control, like age and family history. However, forming healthier habits can prevent or delay type 2 diabetes and lower your risk for other related health issues.
Here are the top four prediabetes prevention tips to reduce your risk.
1. Get active: transform errands into exercise
Look for creative ways to maximize your movement. Next time you’re out and about, turn errands into exercise. Park farther away at the grocery store. Take the stairs instead of the elevator. Make short trips on foot if you work or live in a walkable area. Using a fitness tracker app or smart watch can be a good way to motivate yourself and see how many steps you’re getting each day. Each little step you take toward more activity can add up to big changes.
It can also help to think about how you can fit more activity into your schedule. Look at your calendar for the week and schedule in pockets of movement where you can. For instance, instead of meeting your friend for coffee, grab coffee to go and go for a walk together. If you work from home, maybe you can take certain meetings while walking or take a walk around the block between meetings.
2. Make healthy food choices: eat clean and simple
Eating healthier doesn't have to mean sacrificing flavor. Take your meals from bland to bold by adding more herbs and spices to your meals. Roast, broil, steam, or bake instead of frying. Amp up veggie intake and consider adding a salad to your meals to feel satisfied and fend off cravings. Reading food labels can help you become more aware of what you’re putting into your body and make healthier choices. For example, if you see a lot of added sugars, sodium, or saturated fat, avoid those foods. The simpler and more recognizable the ingredients, the better.
3. Manage weight: make it a team effort
Losing weight can help lower your risk for type 2 diabetes, and a combination of more physical activity, healthier foods, and weight management can help reverse prediabetes. Try using a food diary or meal tracking app to be more mindful of what you eat. Sometimes, having the support of people around you can help. Make it a team effort by leaning on friends, coworkers, and family members. Or, if you know someone who shares the same goal, pair up and be accountability partners.
4. Ditch the cigarettes: if you smoke, it’s best to quit
If you’re a smoker, one of the most important things you can do to reduce your risk of prediabetes and type 2 diabetes — and improve your overall health — is quit. Start by making a list of all the reasons to quit smoking. Seeing the reasons written out can help drive you to action. You should also talk with your doctor about treatments or programs that can help you quit for good. For free help, call 1-800- QUIT NOW (1-800-784-8669) or visit cdc.gov/tips.
Find out if you may have prediabetes in less than 1 minute
Find out right now if you may have prediabetes by taking the CDC’s super quick Prediabetes Risk Test. If your result shows you’re at high risk for type 2 diabetes, talk to your healthcare provider about getting a blood test to confirm. If you’re diagnosed with prediabetes, consider joining a lifestyle change program offered by the National Diabetes Prevention Program.
Research shows that people who make certain lifestyle changes can cut their risk for type 2 diabetes in half and improve their overall health. Making healthy lifestyle changes can not only lead to better health, but feeling better in general and having more energy to do the things you love.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
