Prediabetes – How to Prevent Type 2 Diabetes
How is prediabtes diagnosed?
WIth a haemoglobin A1C blood test (HbA1C). This measures average blood glucose level over previous 2-3 months. This test doesn’t require fasting and can be done any time.
- Normal HbA1c = 20-41 mmol/mol (or 4-6%)
- Prediabetes is diagnosed if HbA1c = 42-47 mmol/L (6-6.5%)
- Diabetes is diagnosed if HbA1c = 48 mmol/mol or over (>6.5%).
Note. An HbA1C value of 42-47 mmol/mol is diagnostic for prediabetes. The higher the A1C, the higher the risk that your prediabetes will progress to type 2 diabetes.
1. Lose weight and keep it off
Weight control is the single most important part of diabetes prevention. You may be able to prevent or delay diabetes by losing 5 to 10% of your current weight. And once you lose the weight, it is important that you don’t gain it back.
2. Follow a healthy diet
It is important to reduce the amount of calories you eat and drink each day, so you can lose weight and keep it off. To do that, your diet should include smaller portions and less fat and sugar.
You should also eat a variety of foods from each food group, including plenty of whole grains, fruits, and vegetables.
3. Take regular exercise
Exercise has many health benefits, including helping you to lose weight and lower your blood sugar levels. These both lower your risk of type 2 diabetes.
Try to do physical activity 5 days a week. If you have not been active, talk with your doctor to figure out which types of exercise are best for you.
You can start slowly and work up to your goal. A long walk 3 days a week is a good start.
4. Don’t smoke
Smoking can contribute to insulin resistance, which can lead to type 2 diabetes. If you already smoke, try to quit.
5. Talk to your doctor
To see whether there is anything else you can do to delay or to prevent type 2 diabetes. If you are at high risk (or have prediabetes), they may suggest that you take one of a few types of diabetes medicines (e.g. an SGLT2i like dapagliflozin) before you need it.
People at risk of prediabetes and type 2 diabetes
Before you can do the above, it’s important to recognise you are at risk.
As symptoms of Type 2 diabetes are hard to spot (and prediabetes has no symptoms), it is important to know their risk factors.
These include being overweight/obese, Black/Asian/Oriental or having a family history of diabetes. If you have one or more of these you should try hard to prevent the disease.
Summary
We have described what are 5 ways to prevent diabetes, if you have prediabetes. We hope it has been helpful.
You can do something. Take it seriously and act soon. Even small things will help.
