Prediabetes means a person’s blood glucose (sugar) level is higher than normal, but not high enough yet to be diagnosed with type 2 diabetes. People with prediabetes are on the road to develop type 2 diabetes and are also at increased risk for serious health problems such as stroke and heart disease.
Lifestyle Tips: Manage your weight, get active and eat healthier
Making changes may seem tough, but remember, even a small amount of weight loss can usually help prevent type 2 diabetes. If you can’t join a diabetes prevention program right now, there are some things you can do in the meantime to lower your risk for type 2 diabetes. These are the kinds of tips you’ll receive through the program. Losing just 5 to 7 percent of your body weight can slow or even reverse prediabetes. For a person who weighs 200 pounds, that’s only 10 to 15 pounds.
Getting Started — Weight loss can be hard because it means making changes in the way you eat and in your physical activity. Losing weight also takes time — and that can be frustrating. The good news is that you can lose weight and keep it off, even if you've never done it before.
Here’s what works for people who have lost weight and kept it off:
• They cut back on calories and fat.
• They’re physically active most days of the week.
• They eat breakfast every day.
• They keep a record of their weight, what they eat and drink and what they do for physical activity.
• It’s much easier to lose weight when you change the way you eat and also increase your activity.
Small Steps — Most people find it's easier to tackle changes in a few small steps instead of all at once. Set realistic goals within a timeframe that works for you. Learn more about making realistic, achievable goals.
Keep a Record — Many people find writing everything down helps keep them on target. Try it even just for a week or two, to get an idea of where you stand. Keep a small notebook with you all day. Write down everything you eat and drink, including the serving size. Some people set target levels for calories or grams of fat and keep track of their daily totals. Make a note of what kind of physical activity you do and for how long. It may also help to write down other information, like when or where you exercised, who you exercised with or how you felt before, during or after exercise. Check your weight once a week and write it down or use your clothes as a measure of weight loss.
Your Support System — Many people find it helpful to meet, online or in person, with people who are also trying to lose weight. Think about joining a group for weight loss, exercise or general support. Or create your own support system by talking with friends and family about your successes and your struggles. You may be surprised at how supportive they will be. Find a walking buddy or friend to work together to reach your goals to improve your health.
Quit Smoking — We now know that smoking causes type 2 diabetes. In fact, smokers are 30 to 40 percent more likely to develop type 2 diabetes than nonsmokers. And people with diabetes who smoke are more likely than nonsmokers to have trouble with insulin dosing and with controlling their disease. The more cigarettes you smoke, the higher your risk for type 2 diabetes. No matter what type of diabetes you have, smoking makes your diabetes harder to control.
If you have diabetes and you smoke, you are more likely to have serious health problems from diabetes. Smokers with diabetes have higher risks for serious complications, including:
• Heart and kidney disease
• Poor blood flow in the legs and feet that can lead to infections, ulcers and possible amputation (removal of a body part by surgery, such as toes or feet)
• Retinopathy (an eye disease that can cause blindness)
• Peripheral neuropathy (damaged nerves to the arms and legs that causes numbness, pain, weakness and poor coordination)
If you are a smoker with diabetes, quitting smoking will benefit your health right away. People with diabetes who quit have better control of their blood sugar levels. For free help to quit, call 1-800-QUIT NOW (1-800-784-8669)
The key to boosting your chances for success is to make a realistic plan and to set realistic goals. Maybe start with one change in your diet and one new type of activity. Remember to take it one step at a time, and stay patient. Permanent weight loss won’t happen overnight.
It takes less than one minute to find out if you have prediabetes. Visit DoIHavePrediabetes.org to know where you stand.
Our goal at Jasper County Health Department is to promote and protect the health of Jasper County. We are committed to continue to educate our community about health risks to become the healthier county.