Screening for Prediabetes and Preventing Type 2 Diabetes
Screening for Prediabetes
The US Centers for Disease Control and Prevention estimates that about 96 million American adults—more than 1 in 3—have prediabetes, or blood sugar levels that are higher than normal, but not high enough to be diagnosed as diabetes. Most people don't have any noticeable symptoms and don't know they have it.
The American Diabetes Association recommends having your blood sugar tested at age 35 and every three years after that if your results are normal. Adults of any age who are overweight, have a BMI of 25 kg/m2 or more (for Asians it's 23 kg/m2), have recently gained weight, or carry excess weight around their belly should also get tested. Other reasons to ask your doctor about having your blood sugar tested include:
You're hungry or thirsty a lot
You're peeing more than usual
You have a parent, brother, or sister with type 2 diabetes
You exercise less than three times a week
You feel tired a lot
You had gestational diabetes when you were pregnant or gave birth to a baby who weighed more than 9 pounds
You've been diagnosed with polycystic ovary disease.
Another risk factor to consider is your race or ethnicity. African Americans, Latinos, Native Americans, Pacific Islanders, and Asian Americans of South Asian descent, such as India, Pakistan, and Bangladesh, have an increased risk of developing diabetes compared to White Americans.
Preventing Type 2 Diabetes
If your doctor tells you, that you have prediabetes, regular exercise, losing some weight, and keeping it off can reduce your chances of developing type 2 diabetes by more than half, 71% if you're older than 60. Regular exercise means activities like walking briskly, 30 minutes a day, five times a week. As for losing weight, you don't have to go crazy. Losing just 5 to 7 percent of your body weight, about 10 to 14 pounds for a 200-pound person, can make a big difference in your blood sugar levels.
Other steps you might consider taking include:
Working with a nutritionist to learn healthier eating habits; why it is important to avoid refined carbohydrates like white bread, white rice, pasta, and many snack foods. How to read food labels to help you reduce your salt, fat, and sugar intake, how to pair foods to prevent blood sugar spikes, and why it's important to slow down and be more mindful when you eat.
Working with a trained coach to help you explore different kinds of exercises and working with weights. Exercise helps you keep your weight down and helps the body use insulin better. Studies show that just increasing your physical activity can help cut your risk for diabetes by 30 to 50%.
Starting an exercise routine with a friend to keep each other motivated
Learning about how a few minutes of meditation can help you manage the stress in your life
Increasing the quality of your sleep