Are You At Risk for Diabetes?
An estimated 54 million people in the United States have prediabetes, a condition in which your blood sugar level is higher than normal but not yet high enough to be diagnosed as diabetes. People with prediabetes don’t process glucose properly, which means sugar builds up in the bloodstream instead of moving to the cells of muscles and other body tissues.
Being diagnosed with prediabetes, or insulin resistance increases your chance of developing type 2 diabetes and also can cause damage to your kidneys, blood vessels, and heart. Are you at risk? Read on to learn the risk factors and symptoms as well as what you can do to change your health for the better.
Risk Factors and Warning Signs of Diabetes
The cause of prediabetes is different for everyone, and poor diet and exercise habits aren’t the only influencers. In fact, genetic predisposition may make you more at risk than your lifestyle. Additionally, individuals with eating disorders are often more prone to diabetes because of their unhealthy diets and exercise habits.
Other factors that increase your risk for developing insulin resistance include hormone imbalances; increased stress; nicotine, caffeine, or alcohol abuse; exposure to toxins, including heavy metals; excessive dieting; storing more fat around the waist than the hips; and infrequent physical activity.
Prediabetes doesn’t usually have any signs besides a higher than normal blood sugar level, which can be determined through a blood test. If you’re concerned that you may have developed type 2 diabetes, some warning signs include frequent urination, increased thirst, excessive hunger, blurry vision, nausea, fatigue, and cuts and bruises that won’t heal.
Ways to Improve Your Health
The good news is that progression to type 2 diabetes isn’t inevitable. You can reduce your risk by 58 percent with sustained, modest weight loss (7 percent of your body weight) and increased moderate-intensity exercise (like walking for 30 minutes per day).
Fortunately, there are simple steps you can take right now to combat this illness. Try to eat foods that rate low on the glycemic index (GI) chart, like sweet potatoes, corn, steel-cut oats, cashews, carrots, and greens. You can also increase your fiber intake to help you feel full longer and lower the temptation to snack throughout the day. Examples of fiber-rich foods are whole-grain cereals, whole-grain bread, whole-wheat pasta, beans, legumes, and vegetables and fruits with thick, edible skin. Do your best to cut out foods with high levels of fat and sugar and moderate the amount of alcohol you consume. Make sure to watch your portion sizes and engage in regular physical activity too.
By meeting with a dietician from The Kahm Clinic, you can learn how to fuel your body properly and get your blood sugar balanced again.
To talk to a professional about prediabetes help or treatment, please reach out to our staff or schedule an appointment at The Kahm Clinic.