Prediabetes What you Need to Know
What is Prediabetes?
Prediabetes is an actual condition that affects millions of Americans, and yet many people do not even realize they are at risk. According to the Centers for Disease Control (CDC), and the American Medical Association (AMA), roughly 86 million Americans are at risk of developing diabetes in their lifetime. Because there are so many people at risk, the CDC and AMA are rolling out new programs to help doctors and patients understand this disease and combat it.
The AMA and CDC Join the Fight
The AMA and CDC believe that around 30% of people who are overweight are at risk of developing diabetes. With that in mind, they developed the initiative Prevent Diabetes STAT (Screen, Test, Act- Today).
When developing the test, the CDC and AMA wanted to be sure and cover all the bases. Doctors need to understand which patients are at risk of developing diabetes so they can order blood tests for those patients and then refer them to the proper physicians to get help. It is also important for patients to have access to as much information as possible so that they can understand the risks and get the help they need.
Who is at Risk
Women who are overweight, women who have a child that is over 9 pounds at birth, are at a slightly higher risk of developing diabetes. Patients who have family members with diabetes are also at higher risk. However, experts are seeing a rise in the number of new patients who didn’t have risk factors previously. This is especially true in overweight patients.
How can patients prevent diabetes? Proper screening is a good start. Exercise and diet are also very important. Experts agree that anyone who is prediabetic can increase their odds of not developing diabetes by simply changing their diet, exercising more and losing the weight.
Diets that are high in fruits and vegetables and whole grains can go a long way in preventing diabetes. Most experts agree that patients who are prediabetic should also do their best to avoid processed foods.
Early intervention is always best for any health concern. Working with a doctor and dietician can go a long way in preventing diseases such as diabetes. Anyone who is concerned should discuss it with their doctor as soon as possible and visit the website Prevent Diabetes STAT.
Is the CDC and AMA doing enough to raise awareness
Healthy Diet Lowers Risk
A healthy diet plays a role in lowering the risk for diabetes or prediabetes, and if you have already been diagnosed with prediabetes, adhering to a healthy diet can reverse it and prevent the onset of diabetes. The recommendation from the American Diabetes Association is the Diabetes plate method.
The Diabetes plate method involves filling your plate first half way with non-starchy vegetables. Then 1/4 of the plate would comprise proteins, and 1/4 of the plate would be carbohydrates, finally finishing it with an 8 ounce glass of water.
When you are planning your healthy diet, consider adding some of these superfoods to your diet.
Beans- kidney, pinto, navy and black beans are substantial sources of protein. If you choose canned beans, be sure to rinse them thoroughly to get most of the salty water off of them and lower your salt intake.
Include dark green leafy vegetables in your diet as well. These would include spinach, collards, and kale. Mixing fresh dark green leafy vegetables into your scrambled eggs in the morning is a great way to add them to your diet and start your morning routine off right.
Other superfoods include citrus fruits, tomatoes, fish high in omega-3 fatty acids, such as salmon, herring, sardines, mackerel, trout and albacore tuna. Remember, when you are choosing fish, focus on broiled, baked or grilled, and stay away from fried or breaded fish.
Some Other Suggestions Include Getting Exercise
Rather than park up front at a store or work, park further out and enjoy a nice brisk walk. People who work at desks can also get relief by doing some of their work standing up rather than sitting down and walking in place at their desk.
Walk to lunch rather than driving, the fresh air and exercise can help boost metabolism. Drink a large 8 oz glass of cold water first thing in the morning before eating breakfast to jumpstart the metabolism and drinking at least seven more glasses of water throughout the day. Heather McClees suggests among these things to ensure you also get enough sleep. People who aren’t getting enough sleep are overweight and at a higher risk of developing health problems.
How to Prevent Diabetes if you are Prediabetic
- Eat a diet rich in fruits and vegetables and low in carbs
- Exercise daily
- Have your blood sugar monitored to determine whether you are at risk
- Lose weight
- Discuss other options with your doctor
Ways to Prevent Diabetes
Exercise
| Food
| Drink
|
|---|---|---|
Walk 15 minutes a day
| Eat fresh fruits and vegetables
| Drink 8-8oz glasses of water a day
|
Take the Stairs
| Maintain a diet high in fiber low in fat
| Avoid soft drinks especially diet sodas
|
Fit in an Exercise Routine 3 days a week
| Avoid processed foods
| Choose Black Coffee or Plain Tea instead of sweetened tea and creamer
|
Focus on Cardio
| Keep track of your carbs
| Add a splash of lemon juice or lime juice to your water to give it flavor rather than additives.
|
Anyone can overcome prediabetes
People should see being prediabetic more than a wake-up call than a sure sign that diabetes is imminent. Anyone can receive a prediabetic diagnosis, and individuals should take that diagnosis seriously. By working with a doctor and nutritionists, however, you can take that diagnosis and turn it into a positive outcome rather than becoming diabetic.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2015 Rachel Woodruff
