It’s another World Diabetes Day, and we can’t stress enough how important it is to have access to diabetes care and prevention. They say that knowledge is power, and so understanding diabetes gives you an advantage in taking action towards prevention. Because there are no obvious symptoms of prediabetes, you may have it and be unaware of it. However, almost everyone has prediabetes before developing type 2 diabetes.
What is prediabetes?
Prediabetes is defined as a person’s blood glucose (sugar) level being higher than normal but not yet high enough to be diagnosed with type 2 diabetes. People with prediabetes are on the path to developing type 2 diabetes and are also at a higher risk of developing other serious health problems such as stroke and heart disease.
How do you diagnose prediabetes?
The A1C test, also known as the haemoglobin A1C or HbA1c test, is a straightforward blood test that measures your average blood sugar levels over the previous three months. It is one of the most commonly used tests for diagnosing prediabetes and diabetes, as well as the primary test for assisting you and your health care team in managing your diabetes.
Reversing prediabetes
The good news is that prediabetes can often be reversed if detected early. What is the first step? Being here and taking the risk test. So, if you haven’t already, take the risk assessment now.
If you have taken the risk test, you can begin reversing prediabetes by changing your diet, increasing your physical activity, and attending our Understanding Diabetes 101 webinar.
“I just went to the doctor and was told everything is fine,” you may be thinking. However, this does not guarantee that your doctor tested for prediabetes during your annual physical. If you’re unsure whether you have prediabetes, ask your doctor at your next appointment.
Type 1 and Type 2 diabetes
The main difference between the two types of diabetes is that type 1 diabetes is a genetic disorder that often shows up early on in life, and type 2 is largely diet-related and develops over time. Your immune system attacks and destroys the insulin-producing cells in your pancreas if you have type 1 diabetes. Check out Odogwu’s story.
Get started on nutrition:
- Work with your registered dietitian-nutritionist to determine your BMR and daily calorie needs in relation to your daily average level of physical activity. Book a consultant here.
- Determine how much time you spend eating/snacking per day, what portions you consume, and when you eat.
- Make a meal plan—meal planning can help you make healthier food choices.
- Consider whether you’ll prepare your own meals, use meal delivery services, or eat out.
- Make a healthy eating plate for yourself every day.
- Every day, begin with a full glass of water.
- Begin with familiar foods and work your way up to trying new ones.
- Allow yourself a cheat day for cravings. [portioned]
- Keep a food diary to keep track of your meals and stay focused on your nutrition goals.
- Pay attention to your body.
Nutrition tips
- Healthy cooking methods include roasting, broiling, grilling, steaming, and baking. Frying should be avoided.
- Low-fat does not imply unappetizing. Herbs and spices can be added to make it more delicious.
- Include salads into your daily diet. They can be tasty!
- Do not disregard the importance of reading food labels.
Get started on fitness:
- Work with your doctor to determine the level of physical activity you should engage in.
- Determine how much time you can devote to exercise per day.
- Set fitness goals—having specific objectives can help you stay motivated.
- Consider where you’ll begin exercising: the gym, your neighborhood, or a park.
- Include a variety of activities in your daily routine.
- Every day, begin with a full glass of water.
- Begin with warmups and work your way up to trying out a new regimen.
- Allow for recovery time [at least a day or two].
- Keep track of your activities and stay focused on your fitness goals.
- Pay attention to your body.
Fitness tips
- Ditch the elevator. Take the stairway.
- Every week, engage in at least 2.5 hours of moderately intense activity. Aiming for 30-minute walks five days a week is a good start.
- Close parking spaces are not always the best parking spaces. Small steps can lead to big results.
- Make an exercise plan—and then try to stick to it!
Cover Photo by Matt Chesin on Unsplash
