Would you believe at least 54 million Americans have pre-diabetes? Pre-diabetes is a condition in which blood sugar levels are higher than normal, but not high enough to be called diabetes. A fasting blood glucose level of 100 – 125 mg/dl is considered pre-diabetes.
The truth of the matter is pre-diabetes can easily progress to Type 2 diabetes unless preventive steps are taken now. You can dramatically delay the chance of getting diabetes and even prevent it by losing a small amount of weight, moving more and simply eating healthier.
Am I at “RISK”? Wrap a tape measure around your waist, near the navel. Is your waist greater than 35 inches if you are a female, or greater than 40 inches if you are male? Are you older than 45? Are you overweight and out-of-shape from lack of activity? Do you have high blood pressure and elevated cholesterol? If your answer is “yes” to any of these questions, then you may have pre-diabetes. Pre-diabetes is also becoming more common in teenagers and young adults. It is related to weight. If you have too much belly fat and not enough activity, you are at risk for diabetes.
Lose It! Most people with pre-diabetes are overweight. A few lost pounds can make a big difference. Simply losing a modest five to seven percent of your body weight may help. For instance, if you weigh 160 pounds, by shedding 8 to 12 pounds you will significantly reduce your risk of developing full-blown diabetes.
Move It! Take the first step to prevention and walk! Find ways to move more and get active. All you need to do is take a refreshing 30-minute walk at least five days a week. If you must, break it down into 10- or 15-minute intervals until you reach a total of 30 minutes a day. Simply get MOVING and keep MOVING for 30 total minutes at least five days a week.
Studies show just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, reduces the risk for diabetes by 58%.
Eat It! Choose a healthier diet! Focus on fresh – fresh fruits and veggies, whole grain breads and cereals, lean meat, chicken and fish and a few glasses of milk or yogurt every day. Begin by eating breakfast every day, a light lunch, and less on your plate at dinner. Try filling your plate half-full of vegetables and fruits. Snack if you are hungry. Drink plenty of water and calorie-free beverages.
If you think you have pre-diabetes, talk to a Hy-Vee dietitian. Find a dietitian near you. The information is not intended as medical advice. Please consult a medical professional for individual advice.
