If your doctor has told you that you have prediabetes, a “touch of diabetes,” or “borderline diabetes,” you might be wondering what this means and what you can do about it. You might also be feeling scared or even hopeless. While these are normal feelings to have, rest assured that there is hope! There are proven steps that you can take to greatly lower your risk of developing type 2 diabetes. Keep on reading to find out how.
Prediabetes
First, let’s define prediabetes: Prediabetes means that your blood sugar is higher than normal but not high enough yet to be diagnosed as type 2 diabetes. Think of prediabetes as a wake-up call, says the Centers for Disease Control and Prevention (CDC). You have a chance to turn things around, get healthier and prevent getting type 2 diabetes down the road.
Also, about 96 million people have prediabetes in the United States; they have up to a 50% chance of getting type 2 diabetes over the next five to 10 years. But again, there are proven steps to lower your risk! In fact, about nine in 10 cases of prediabetes in the U.S. can be avoided by making lifestyle changes, says the Harvard T.H. Chan School of Public Health.
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What you can do to prevent type 2 diabetes
Lowering your chances of getting type 2 diabetes is a journey to improving your health. After making changes, you might notice some benefits almost right away, such as lower blood sugar, better sleep, and even more energy. Here are tips to get you started.
Set a weight-loss goal.
Losing just 5% of your body weight can help you reverse prediabetes. As an example, if you weigh 240 pounds, losing 5% of your weight means that you would need to lose 12 pounds.
- Figure out your 5% weight-loss goal.
- Think about what you might change in your eating and activity habits to help you reach that goal.
- If you think you need more support, consider working with a registered dietitian, or joining weight-loss program. Your dietitian or health care provider can review weight-loss plans that are safe, tailored to your preferences, and effective to help you make the best choice.
Come up with a healthy eating plan.
You don’t need to skip meals or try the latest fad diet, since those are often surefire ways to regain any weight that you’ve lost (and then some). Instead, think about your eating habits and what might need some changing.
- Swap out sugary drinks for water, seltzer water, and unsweetened tea (you’d be amazed at the calories and carbs in soda, juice, and sport drinks).
- Stock your fridge and cupboards with healthier foods, such as vegetables, fruits, whole grains (e.g., brown rice, quinoa, oatmeal), poultry, lean meat, fish, and olive oil.
- Plan out your meals ahead of time.
- Use the plate method as an easy-to-use tool to help you eat more healthfully. This resource can help.
Move more.
Our bodies are meant to move, but if you’re not active right now, you might feel uncomfortable or worried about being sweaty, in pain, or out of breath. Luckily, none of these have to happen. There are a lot of painless and even fun ways to be active. The goal is to do some activity for at least 150 minutes a week, which can mean 30 minutes a day. You can break up your activity into smaller segments, too.
- Set a goal for when you’ll be active, and for how long. For example, you might start out by walking 10 minutes a day, every day. Then, gradually increase the time as you get more comfortable. Check with your healthcare provider before starting any physical activity plan.
- Think about some activities that you might like to do — walking is easy, but maybe you’ve always wanted to learn how to swim or dance. Or dust off that exercise bike!
- Wear comfortable clothes and shoes for when you’re active.
- Ask a friend or family member to join you. You’ll have fun and you’ll also help motivate each other.
Stop smoking.
Did you know that smokers are about 50% more likely to develop type 2 diabetes than non-smokers? And heavy smokers have an even higher risk. Quitting smoking usually isn’t easy, and it may take a few tries before you stop for good. But since smoking is linked with so many health problems, this is a goal worth pursuing.
- Talk with your health care provider about your goal to quit smoking and to find out what the best options are to help you.
Making a “quit plan,” which includes listing reasons for quitting, picking a quit date, getting support, and removing reminders of smoking has helped many people successfully quit. For more on a “quit plan,” the CDC’s website.
• To learn more about other tools and tips for quitting smoking, visit smokefree.gov.
Find support.
When you embark on a health journey, it really helps to have support. Share your health goals with your friends and family so that they can encourage you and cheer you on, especially on days when you might feel a little discouraged. If you don’t have a friend or family member to support you, there are other ways to get support.
- Consider joining the CDC-recognized National Diabetes Prevention Program (DPP) to learn how to make lasting lifestyle changes that can help you prevent or delay type 2 diabetes. You’ll work with a trained lifestyle coach and be with others who are working towards the same goal of preventing diabetes. To find a program near you, visit the CDC’s website.
• Contact your local hospital or medical center to find out if they offer diabetes prevention or weight-management support groups.
• If you prefer an online program, look into programs such as Noom, Omada, or Canary Health. You might also look into programs such as WW (formerly WeightWatchers), Jenny Craig, or Nutrisystem.
Want to learn more about prediabetes? Read “What Is Prediabetes: Symptoms, Treatments, and More.”
Want to learn more about type 2 diabetes? Read “Diabetes Testing: Type 2 Diabetes,” “Type 2 Diabetes and a Healthy Family Lifestyle,” and “Welcome to Diabetes.”
Living with type 2 diabetes? Check out our free type 2 e-course!
