Prediabetes is your body’s early warning system, and it gives you a powerful opportunity to prevent Type 2 diabetes.
Our family practice team at Chesapeake Wellness Center, with offices in Cecilton and Elkton, Maryland, is committed to providing the expert care you need to live your healthiest life.
Let’s break down what prediabetes means, what you can do about it, and how to take back control of your well-being, one step at a time.
Prediabetes means your blood sugar levels are higher than they should be but not high enough for a diabetes diagnosis. It’s like standing at a crossroads where one path leads to Type 2 diabetes and the other to improved health and prevention.
The diagnosis likely came when your doctor noticed an upward trend in fasting blood sugars, often spotted during routine physical exams and screening labs. Your provider may have also obtained a blood test (A1C) to evaluate your average blood sugar levels over three months.
The good news? With the right lifestyle changes, many people can reverse prediabetes or significantly delay the onset of diabetes.
Prediabetes doesn't usually cause symptoms, but it can quietly increase your risk of:
Fortunately, now that you know, you can take action.
Once you receive the diagnosis, our team is a valuable resource for detailed information about prediabetes and steps that can help prevent its progression to diabetes. These may include:
You don’t need to go on a severely restrictive diet to address prediabetes. Think of this as a lifestyle shift, not a temporary fix.
Focus on fiber and whole foods, including vegetables, whole grains, legumes, and fruits in moderation.
Cut back on sugar and refined carbs. Swap white bread, pasta, and pastries for whole-grain options. It’s also essential to watch your portions. Even without changing your diet, eating less can help lower blood sugar.
If what to eat and not eat sounds overwhelming, consider working with a registered dietitian specializing in diabetes.
Insulin resistance is a key factor in prediabetes. Exercise helps your body use insulin more efficiently; it doesn’t have to be intense.
Try brisk walking, biking, dancing, or another exercise you enjoy to keep motivated. Give yourself permission to start small since even 10-minute walks after meals can lower your blood sugar.
If you’re overweight, losing just 5%-7% of your body weight can reduce your risk of Type 2 diabetes by 50%. Thus, if you weigh 200 pounds, losing 10–14 pounds can make a difference.
Sleep affects how your body regulates sugar. Most adults require 7-9 hours of quality sleep each night.
Tips to help you achieve that include:
Restful sleep can help digestion, lower blood pressure, and decrease blood sugar.
Chronic stress can spike blood sugar and make lifestyle changes harder. Try breathing exercises or yoga.
Regular monitoring can catch any changes early. We generally recommend checking your A1C every 3-6 months, monitoring your blood pressure, and evaluating your cholesterol. Your provider may also recommend home blood glucose checks and other monitoring labs.
Use this opportunity to take charge of your health. Don’t aim for perfection. Aim for progress. Even small, consistent changes can lead to health benefits over time.
Schedule a visit at Chesapeake Wellness Center for more information about managing prediabetes and reversing its effects on your health. Call the office or request an appointment online.
