Pre-Diabetes: A Common But Manageable Diagnosis
Pre-diabetes is a metabolic disorder that disrupts your body’s ability to produce or use insulin well, which causes blood sugar levels to rise slightly, particularly after meals, but not to the severity of diabetes. This diagnosis is essential to discuss and treat as it indicates a risk of developing type 2 diabetes. Unfortunately, this condition has become increasingly common in the United States due to an abundance of added sugars in our diet (think high fructose corn syrup!) and a lack of exercise.
Pre-diabetes is defined as a blood sugar between 100-125 after more than 8 hours since a person's last meal, or a hemoglobin A1C level of 5.7% - 6.4%. While this may sound alarming and irreversible, pre-diabetes is entirely manageable. With focus and intention, you have the power to prevent diabetes. The following tips can reduce the risk of type 2 diabetes by over 50%.
Move your body. Set a goal of 150 minutes per week of intentional exercise. Pick an activity that brings you joy – think hiking, yoga, jogging or dancing in your living room like nobody is watching. Try to break a sweat.
Lose 5-7% of your current weight. This realistic weight loss creates a noticeable effect on blood sugar. Using a nutrition tracking application such as My Fitness Pal or NOOM can help you study your nutrition habits and find the spots in your day that lead to excessive calories. Aim for progress, not perfection.
Remember to celebrate the “non-scale” victories. Losing weight can not only decrease your blood sugar but also increase your “good” cholesterol, lower triglycerides, decrease inflammatory markers in the body, improve obstructive sleep apnea and limit gastroesophageal reflux symptoms. The scale is not the only measure we use to monitor your health.
Enroll in the National Diabetes Prevention Program. These classes offer coaching and accountability for consistent lifestyle changes. Holland Hospital’s Center for Good Health offers this one-year program. Call 616-394-3344 to schedule an appointment, or call us for help with a referral. This program is often covered by insurance.
Come talk to us – Dr. Birkholz and I are here for you. We can meet regularly to review your blood sugar, help set achievable goals and hold you accountable to those objectives. If you’re interested in an intensive 6-month program to address weight loss and pre-diabetes, check out our new EMPOWER program!
You have what it takes to rein in your blood sugar and achieve your best self. It all starts by working with your healthcare team, being open to lifestyle changes and finding the treatment that works.