The U.S. Centers for Disease Control and Prevention has reported that more than one in three adults in the United States lives with prediabetes. Using early detection methods along with lifestyle changes are both good ways of managing prediabetes, preventing it from developing into type 2 diabetes and other illnesses. 

Though prediabetes has few, if any, symptoms, it should be taken seriously. A glucose (blood sugar) level that is higher than normal ranges can increase your likelihood of developing heart disease or type 2 diabetes in the future, and it also increases the risk of having a stroke. 

Here is more on what you should know about the common condition of prediabetes and steps you can take to potentially reverse prediabetes with good habits before it advances to type 2 diabetes. 

What is prediabetes?

The Mayo Clinic states that prediabetes occurs when you have a higher-than-normal blood sugar level but not high enough to be considered type 2 diabetes. 

Healthcare providers use an A1C test to determine your level. Prediabetes is any A1C that falls between 5.7% and 6.4%. If your A1C reaches 6.5%, you’ll be diagnosed with diabetes (either type 1 or 2, depending on the specifics of your case). 

In the prediabetic range, the higher A1C could signify that your blood sugar levels are on the rise. That can be a red flag that your body can’t create or use insulin correctly. Sustained high blood sugar levels increase the risk of developing type 2 diabetes in the future, which may require you to take medications like metformin or insulin. 

Signs of prediabetes progressing into diabetes include:

• Increased thirst
• Frequent urination
• Fatigue
• Intense hunger (also called polyphagia)
• Unexplained weight loss
• Blurry vision
• Dark spots on the skin
• Skin infections
• Slow wound healing

The good news is that lifestyle changes can help manage and even reverse prediabetes. Taking these steps early is the key to preventing damage to the kidneys (diabetic nephropathy), eyes (diabetic retinopathy), and nerves (diabetic neuropathy). Preventing the progression to diabetes can also help you avoid an increased risk for stroke and heart disease. Keep reading for steps to bring your A1C down below 5.6%.

Actionable tips for managing prediabetes

The good news about prediabetes is that it serves as a warning about a disease you don’t yet have. That means there are options to help manage and reverse it.

Lowering your A1C is usually possible with healthy changes to your lifestyle. Some prediabetes diet changes and exercise tips for lowering your A1C include:

• Keeping in touch with your doctor. Get regular checkups to monitor your glucose level, and be sure to take medications (such as metformin) as prescribed. Your provider can also refer you to a dietician or nutritionist.
• Eating healthy foods. Try a diet rich in fruits, vegetables, and nuts. Olive oil and whole grains also help lower the risk of prediabetes. 
• Losing weight. Prediabetes and obesity are closely related. If you have a metabolic condition such as obesity, losing weight can reduce your risk of type 2 diabetes and delay or prevent it altogether. Losing just five percent of your body weight can have a significant difference.
• Getting active. Try to work out at a moderate level for at least 150 minutes each week (these fitness apps can help you reach this goal). Or, if you can, try 75 minutes of vigorous aerobic activity weekly. 
• Giving up smoking. When you don’t smoke, your body can use insulin more effectively. This change can help reduce your blood sugar level. 

Top resources for managing prediabetes

To learn more about managing prediabetes and what you can do to manage it, visit these resources:

• American Diabetes Association: With diabetes, action is the best medicine
• American Diabetes Association: Get smart about risks and diabetes prevention
• The U.S. Centers for Disease Control and Prevention: Prediabetes – Your Chance to Prevent Type 2 Diabetes
• The U.S. Centers for Disease Control and Prevention: Prediabetes Risk Test
• Johns Hopkins Medicine: Prediabetes Diet

With these resources and an eye on your health, you can make a difference in your risk of developing type 2 diabetes. 

*Disclaimer:

The information provided in this blog post is intended for general informational purposes only and does not constitute medical advice. It is not a substitute for professional medical consultation or treatment. Always consult with a qualified healthcare provider for any questions you may have regarding a medical condition.

SmartMatch does not endorse or recommend any specific products, treatments, or procedures mentioned in this article. Reliance on any information provided in this blog post is solely at your own risk. We encourage you to discuss any health concerns or questions with your doctor before making any decisions about your health or treatment.