The Prediabetes Range: 7 Steps to Take After Your Diagnosis Receiving a prediabetes diagnosis can feel unsettling, but it’s also a powerful opportunit...

The Prediabetes Range: 7 Steps to Take After Your Diagnosis

Receiving a prediabetes diagnosis can feel unsettling, but it’s also a powerful opportunity. Prediabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes. Think of it as a warning sign, a chance to make lifestyle changes and prevent the full onset of the disease. The good news is that, with proactive measures, you can often reverse prediabetes or significantly delay the progression to type 2 diabetes. Let's dive into the prediabetes range and the seven key steps you can take immediately after your diagnosis.

Understanding the Prediabetes Range

Before taking action, it's essential to understand what your prediabetes diagnosis actually means. Here are the standard blood sugar ranges used to diagnose prediabetes:

• Fasting Plasma Glucose (FPG): 100 to 125 mg/dL
• Oral Glucose Tolerance Test (OGTT): 140 to 199 mg/dL (2 hours after drinking a sugary drink)
• A1C (Glycated Hemoglobin): 5.7% to 6.4%

If your blood test results fall within these ranges, you have prediabetes. Each test measures something slightly different, and your doctor will consider your individual circumstances and overall health when making a diagnosis. It's vital to have this conversation with them! Now, let's move on to what to do about it.

7 Steps to Take After Your Prediabetes Diagnosis

These are the most crucial steps you can take to improve your health and prevent the progression of prediabetes.

1. Adopt a Healthier Diet

Diet plays a pivotal role in managing blood sugar levels. Focus on:

• Limiting Processed Foods: Reduce your intake of sugary drinks, processed snacks, and refined carbohydrates like white bread and pasta. These foods cause rapid spikes in blood sugar.
• Increasing Fiber Intake: Fiber helps regulate blood sugar levels and promotes satiety. Good sources include whole grains (like brown rice and quinoa), fruits, vegetables, and legumes.
• Choosing Lean Protein: Opt for lean protein sources like chicken, fish, beans, and tofu. Protein helps you feel fuller for longer and supports healthy muscle mass.
• Eating Regular Meals: Avoid skipping meals, as this can lead to blood sugar fluctuations. Aim for balanced meals at consistent times each day.
• Portion Control: Be mindful of portion sizes to prevent overeating, which can contribute to weight gain and elevated blood sugar levels.

2. Increase Physical Activity

Regular physical activity is crucial for improving insulin sensitivity and controlling blood sugar.

Related reading: Fasting Blood Sugar Explained What Your Morning Levels Mean

• Aim for at Least 150 Minutes of Moderate-Intensity Exercise per Week: This could include brisk walking, cycling, swimming, or dancing.
• Incorporate Strength Training Exercises at Least Twice a Week: Strength training helps build muscle mass, which improves insulin sensitivity and boosts metabolism.
• Find Activities You Enjoy: Choose activities that you find enjoyable to increase your adherence to a regular exercise routine. Consider joining a sports team, taking a dance class, or hiking in nature.
• Break Up Sedentary Time: Even short bursts of activity throughout the day can make a difference. Stand up and move around every 30 minutes, take the stairs instead of the elevator, or walk during your lunch break.

3. Lose Weight (If Necessary)

Even a small amount of weight loss (5-7% of your body weight) can significantly improve your blood sugar levels and reduce your risk of developing type 2 diabetes.

Related reading: What Is Prediabetes Diagnosis Dangers And How To Reverse It

• Focus on Sustainable Lifestyle Changes: Instead of resorting to fad diets, make gradual and sustainable changes to your diet and exercise routine.
• Track Your Progress: Monitor your weight, waist circumference, and blood sugar levels to stay motivated and track your progress.
• Seek Support: Join a weight loss support group or work with a registered dietitian to receive guidance and support.

4. Monitor Your Blood Sugar Regularly

Regular blood sugar monitoring can help you understand how your diet and lifestyle choices affect your blood sugar levels.

• Talk to Your Doctor About How Often You Should Check Your Blood Sugar: Your doctor can recommend the appropriate frequency of monitoring based on your individual needs.
• Use a Blood Glucose Meter: A blood glucose meter allows you to easily check your blood sugar levels at home.
• Keep a Record of Your Blood Sugar Readings: This record can help you identify patterns and make adjustments to your diet and lifestyle as needed.
• Be Aware of Symptoms: Learn the symptoms of high blood sugar (hyperglycemia) and low blood sugar (hypoglycemia).

5. Manage Stress

Stress can significantly impact blood sugar levels. When you're stressed, your body releases hormones that can raise your blood sugar.

• Practice Relaxation Techniques: Engage in activities that help you relax, such as meditation, yoga, or deep breathing exercises.
• Get Enough Sleep: Aim for 7-8 hours of quality sleep each night. Lack of sleep can increase stress hormones and impair insulin sensitivity.
• Engage in Hobbies You Enjoy: Make time for activities that bring you joy and help you de-stress.
• Seek Social Support: Connect with friends and family members for emotional support and encouragement.

6. Get Adequate Sleep

As mentioned above, quality sleep is vital. Poor sleep negatively impacts hormones which impact blood sugar control.

• Establish a Regular Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends, to regulate your body's natural sleep-wake cycle.
• Create a Relaxing Bedtime Routine: Avoid screen time before bed, and engage in calming activities such as reading or taking a warm bath.
• Ensure a Dark, Quiet, and Cool Sleep Environment: Optimize your bedroom for sleep by making it dark, quiet, and cool.
• Avoid Caffeine and Alcohol Before Bed: These substances can interfere with your sleep.

7. Work with Your Healthcare Provider

Regular check-ups with your doctor are crucial for monitoring your progress and making adjustments to your treatment plan as needed.

• Discuss Your Progress with Your Doctor: Share your blood sugar readings, weight loss efforts, and any other relevant information with your doctor.
• Ask Questions: Don't hesitate to ask your doctor any questions you have about your prediabetes diagnosis or treatment plan.
• Consider Medication if Necessary: In some cases, your doctor may recommend medication to help manage your blood sugar levels. This is more likely if lifestyle changes are not enough.
• Get Screened Regularly: Continue to be screened regularly for both diabetes and related complications.

The Importance of Consistent Effort

Remember, managing prediabetes requires consistent effort and commitment. It's not a quick fix, but a long-term lifestyle change. Be patient with yourself, celebrate your successes, and don't get discouraged by setbacks. With dedication and support, you can effectively manage your prediabetes and reduce your risk of developing type 2 diabetes.

Related reading: Understanding Blood Sugar Levels In Non Diabetics What S Normal

Monitoring Your Progress: A Helpful Table

Tracking key indicators is essential for knowing if your lifestyle changes are making a positive impact.

By taking these steps and working closely with your healthcare provider, you can take control of your health and prevent the progression of prediabetes to type 2 diabetes. Remember that even small improvements can make a big difference in your long-term health and well-being.