It can be confusing to learn you’re at risk for a serious health condition when you feel fine. Take prediabetes — a condition where blood sugar levels are higher than normal but not high enough to be classified as diabetes. UNC Health at MOSAIC can help.
“People can be shocked when they learn they have higher blood sugars because prediabetes typically has no symptoms,” says UNC Health endocrinologist Delfin “Dale” Iglesia, MD.
But there’s good news. “There is time to improve your numbers and prevent or delay the disease from progressing,” he says.
Iglesia recommends the following steps for people with prediabetes:
1. Make dietary changes.
Losing weight has been proven to help delay or prevent type 2 diabetes; Iglesia notes that a 7% weight loss can lower your risk by 58% in three years.
“When it comes to losing weight, diet is the biggest part of the equation,” he says. “Small changes make a big difference. A nutritionist or your doctor can target specific changes you’ll feel motivated to do.”
2. Get moving.
Exercise, when paired with dietary changes, can help you lose weight, but it also provides other benefits.
“Even if you don’t lose weight, adding physical activity helps blood sugar management,” Iglesia says. “Aim for 150 minutes per week of moderate physical activity, like brisk walking. Even if you don’t meet that guideline, something is better than nothing.”
Exercise also helps to reduce stress and help with sleep, addressing two other diabetes risk factors.
3. Ask for help.
If previous attempts at lifestyle changes do not stick, don’t give up. “These changes aren’t always easy,” Iglesia says. Ask your doctor about local or online resources, such as nutritionists, fun exercise programs and diabetes education classes.
It’s also important to see your primary care provider regularly; don’t avoid an appointment because you’re worried that your blood sugar numbers have increased.
“Prediabetes and diabetes are a team game,” Iglesia says. “You have people on your team who will be there to help you. You’re not alone in this.”
For more tips from Dr. Iglesia, check out this article from UNC Health Talk.
