At least 16 million Americans have pre-diabetes. But what exactly does this mean? Pre-diabetes occurs when your blood glucose (sugar) is higher than normal but not high enough to be called diabetes.
If you don't take steps to lower your blood sugar levels, you may develop "full blown" type 2 diabetes within 10 years.
Diabetes is a condition in which the body either does not make enough insulin or does not use the insulin properly. This causes a build up of glucose (sugar) in the blood. Over many years, too much glucose (sugar) in the blood damages nerves and blood vessels. Possible diabetes related problems include:
Eye damage, even blindness
Stroke, heart disease
Nerve problems
Kidney disease
Amputations
You Are At Risk for Pre-Diabetes if:
You have an apple-shaped body (you carry your extra weight around your waist).
Your waist measures 40 inches or more around the belly button (men)
Your waist measures 35 inches or more around the belly button (women) .
Your blood pressure is more than 140/90.
Your provider says you have insulin resistance. This is when your body cannot properly use insulin or sugar. This gets worse if you are obese.
GOOD NEWS!!!!
You can delay or prevent Type 2 diabetes.
Here's how...
Eat better. Plan your meals. The American Diabetes Association recommends that you eat several small meals (breakfast-lunch-dinner, plus 2 snacks) at the same time each day and choose high fiber and low fat foods. When dining out, split meals and avoid super-sizing.
Get more exercise, increasing to a goal of 30 minlltes of total physical activity on most days of the week.
Lose some weight. Even 10-15 pounds will have a very positive effect.
Tips To Increase Your Activity Level:
Write down your goals and how you plan to achieve them.
Buy a pedometer and count your steps (2000 steps equals approximately one mile).
Walk on your lunch break.
Park your car at the far end of the parking lot.
Exercise with friends.
Walk your dog and your dog walks you!
Consider strength training 2 or 3 times weekly to boost your calorie burning.
Mix it up, and try different activities you enjoy, to better stick with it.
FINALLY, pre-diabetes increases the risk for heart disease so....
Lower your blood pressure to less than 140/90
Lower LDL (bad cholesterol) to 100
Lower triglycerides to 150
Raise HDL (good cholesterol) to 40
Stop smoking
For more information contact your healthcare provider. The American Diabetes Association (ADA) has information on healthier diet, fitness, and reducing risks for pre-diabetes. You can contact the ADA at 1-800-DIABETES or www.diabetes.org.
Sources: Diabetes in Control, Issue 195; Diabetes in Control, Issue 193; Diabetes in Control, Issue 176; Diabetes Care, 11/03; ADA, The Metabolic Syndrome, Are You At Risk?; ADA Pre-Diabetes Pamphlet, 12/8/03
