Understanding Prediabetes: Steps to Prevention and Management

Prediabetes is a crucial indicator that your blood glucose levels are elevated beyond the normal range but not high enough to be diagnosed as type 2 diabetes. Recognising and addressing prediabetes can prevent the progression of diabetes and reduce associated health risks.

What is Prediabetes?

Prediabetes, also known as non-diabetic hyperglycaemia, is a condition where blood glucose levels are elevated. In the UK, this is typically identified through the following thresholds:

• HbA1c levels: 42–47 mmol/mol (6.0–6.4%).
• Fasting glucose: 5.5–6.9 mmol/L.

Prediabetes often presents without symptoms, making regular health checks essential, particularly for those at higher risk.

Risk Factors:

• Being overweight or obese, especially with central adiposity.
• A sedentary lifestyle.
• A family history of type 2 diabetes.
• Certain ethnicities, such as South Asian, African-Caribbean, or Black African.
• Age (more common in individuals over 40 or over 25 in certain ethnic groups).

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Why Does Prediabetes Matter?

Prediabetes is a major risk factor for developing type 2 diabetes, which is associated with severe health complications such as:

• Cardiovascular disease.
• Chronic kidney disease.
• Nerve damage (neuropathy).
• Vision impairment or blindness.

According to Diabetes UK, more than 13.6 million people in the UK are at risk of developing type 2 diabetes. Early intervention during prediabetes can significantly reduce these risks.

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Steps to Prevent or Reverse Prediabetes

1. Make Dietary Changes

The NHS and Diabetes UK recommend a diet focused on:

• Whole grains and fibre: Choose wholemeal bread, brown rice, and oats over refined carbohydrates.
• Fruits and vegetables: Aim for at least five portions a day, with an emphasis on non-starchy vegetables.
• Healthy proteins: Include lean meats, fish, eggs, tofu, and legumes.
• Healthy fats: Use olive oil and consume nuts and seeds in moderation.
• Reduce sugar and processed foods: Minimise sugary drinks, snacks, and highly processed meals.

2. Move more – Increase Physical Activity

Regular exercise is a cornerstone of managing prediabetes. The NHS advises:

• Aerobic activity: 150 minutes of moderate-intensity activity weekly, such as brisk walking or cycling.
• Strength training: Activities like resistance exercises twice a week to build muscle.

3. Achieve and Maintain a Healthy Weight

Losing 5-10% of body weight can significantly reduce your risk of progressing to type 2 diabetes. Regular exercise will aid in sustainable weight management.

4. Monitor Your Blood Glucose

Regular blood tests (HbA1c or fasting glucose) can track improvements and help adjust your lifestyle plan.

5. Prioritise Sleep and Stress Management

• Sleep: Poor sleep is linked to insulin resistance. Aim for 7-9 hours per night.
• Stress reduction: Practice mindfulness, yoga, or relaxation techniques to keep cortisol levels in check.

6. Engage with Structured Support Programmes

The NHS Diabetes Prevention Programme (NHS DPP) offers support for individuals identified as having non-diabetic hyperglycaemia. This includes education on healthy lifestyle choices, group support, and personalised care plans.

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How to Check Your Risk

You can assess your risk using the Diabetes UK Know Your Risk tool or by consulting your GP for a blood test (HbA1c ). Regular screening is especially important if you fall into a high-risk group.

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Take Action Today

Prediabetes is a reversible condition when caught early. Making simple, evidence-backed lifestyle changes, can reduce your risk of developing type 2 diabetes and enjoying better overall health.

Thanks for stopping by

Amina

Further Resources:

• NHS Diabetes Prevention Programme
• Diabetes UK
• Speak with your GP or practice nurse for tailored advice and support.