Are you concerned about your risk of developing type 2 diabetes? Don't wait until it's too late. Prediabetes is a crucial stage that precedes diabetes.

By identifying prediabetes early and making changes in your lifestyle, you can significantly reduce your risk.

In this article, we will guide you through understanding prediabetes, assessing your risk factors, testing yourself, and taking action to prevent or manage prediabetes.

Read on if you want to make positive changes and live a healthier life.

What is prediabetes?

Prediabetes refers to a condition where the blood sugar levels are testing higher than normal but not yet in the range of type 2 diabetes. In simpler terms, prediabetes means borderline diabetes. 

Diabetes is a condition in which the body has difficulty regulating its blood sugar level. Normally, the hormone called insulin helps to move glucose from the bloodstream into cells, where it can be used for energy.

However, in diabetes, either the body doesn't produce enough insulin (type 1 diabetes) or the cells become resistant to its effects (type 2 diabetes).

Prediabetes serves as a warning sign, indicating an increased risk of developing diabetes and other health complications. Prediabetes affects a substantial number of individuals, with over  one third of the UK population estimated to have the condition.

Insulin Resistance and Prediabetes

Insulin resistance plays a significant role in the development of prediabetes. It refers to a condition where the body's cells become less responsive to the hormone called insulin, which is responsible for regulating blood glucose levels.

When insulin resistance occurs, the pancreas produces more insulin to compensate, but over time, this can lead to high blood glucose levels.

Insulin resistance is often associated with other health conditions such as digestive and kidney diseases, as well as metabolic syndrome. People with prediabetes may have higher than average blood glucose levels due to insulin resistance.

By addressing insulin resistance through lifestyle changes, such as maintaining a healthy weight, engaging in regular physical activity, and following a balanced diet, individuals can improve their insulin sensitivity and better manage their prediabetes.

Risk Factors for Prediabetes

Several risk factors contribute to the development of prediabetes. Here just a few will be mentioned.

These include being overweight or obese and having a sedentary lifestyle. Moreover, having a family history of diabetes, experiencing gestational diabetes during pregnancy, and having certain medical conditions like polycystic ovary syndrome or metabolic syndrome are risk factors.

Additionally, individuals with high blood pressure (hypertension) are at an increased risk of developing prediabetes.

Identifying and addressing these risk factors is crucial for preventing the progression from prediabetes to type 2 diabetes.

Blood Sugar and Prediabetes

Prediabetes is characterised by higher than normal blood sugar levels, also known as blood glucose levels.

Blood sugar levels between 100 and 125 mg/dL after fasting or between 140 and 199 mg/dL two hours after consuming a sugary drink are indicative of prediabetes.

Monitoring blood sugar levels regularly is essential for detecting and managing prediabetes.

Testing for Prediabetes

A blood test is commonly used to diagnose prediabetes with HbA1c being the most common biomarker used in the UK. This is a non-fasted blood test and can be done through your GP or at home using a finger prick device. A result of 42 to 47 mmol/mol (6.0 to 6.4%) would indicate prediabetes. You can order these directly through on us on the link below.

In addition the fasting plasma glucose test is also used in the UK. It  measures blood sugar levels after fasting for at least eight hours. A result between 5.5 mmol/L to 6.9 mmol/L indicates prediabetes.

The oral glucose tolerance test involves drinking a sugary solution, followed by blood sugar measurements two hours later. A blood sugar level between 110 and 126 mg/dL suggests prediabetes.

These blood tests help healthcare professionals accurately diagnose prediabetes and assess an individual's risk of developing type 2 diabetes.

Assessing Your Risk for Prediabetes

Assessing your risk for prediabetes involves evaluating various factors that contribute to the condition. That means you should question your lifestyle, and general body health, and incorporate more healthy foods into your everyday diet.

Inquire about whether you have a family history of diabetes, obesity, or other medical conditions like polycystic ovary syndrome or metabolic syndrome. Your parents or grandparents may be able to shed some light on your family's health history.

Additionally, age, race, and ethnicity can also play a role in determining risk. Understanding your individual risk factors helps you take proactive steps toward preventing or managing prediabetes effectively.

If you identify several risk factors, it is essential to consult with a healthcare professional for further evaluation and guidance.

Testing Yourself for Prediabetes

If you want to assess your risk, the best method for this is testing as prediabetes is not associated with any signs or symptoms.

The first and most reliable option would be to test your own HbA1c using a finger prick blood test. You can order these test kits directly from us (visit our online shop). 

Be mindful of symptoms commonly associated with type 2 diabetes, such as frequent urination, increased thirst, unexplained weight loss, or cut and wounds which are slower to heal.

Recognising these symptoms and consulting with a healthcare professional can help determine if further testing is required.

High Blood Pressure and Prediabetes

Prediabetes and high blood pressure (hypertension) often coexist, contributing to increased health risks. High blood pressure, or hypertension, is defined as consistently elevated blood pressure levels above 140/90 mmHg in the UK.

Having hypertension increases the risk of developing prediabetes, and vice versa. Both conditions share common risk factors such as excess weight, physical inactivity, and insulin resistance.

Managing both prediabetes and blood pressure through lifestyle changes, including regular exercise, adopting a healthy diet, and potentially taking prescribed medications, can significantly reduce the risk of complications and improve overall health.

Taking Action: Lifestyle Changes

Lifestyle changes are key to preventing and managing prediabetes. Losing weight, especially if you are overweight or obese, is crucial for improving insulin resistance and reducing the risk of developing type 2 diabetes.

Aim for a healthy body weight by adopting a well-balanced high fibre diet that includes lean proteins, whole grains, fruits, and vegetables while limiting sugar-sweetened beverages and processed foods. Read our blog on a blood sugar balancing diet for more support.

Regular physical activity, such as brisk walking or other aerobic exercises, helps control blood sugar levels, helps with losing weight, and improves overall health.

Additionally, quitting smoking and managing stress can further support a healthy lifestyle and reduce the risk of prediabetes, as well as help you keep a healthy body weight.

Joining Programs and Support

Joining programs and seeking support from organisations can provide valuable assistance in managing prediabetes. It helps to meet others in a similar situation to you.

These programs offer resources, education, and support from healthcare professionals and peers who understand the challenges of living with prediabetes.

Participating in a lifestyle change program or support group can provide guidance, motivation, and accountability as you work towards adopting and maintaining a healthy lifestyle.

Remember, making positive changes to your lifestyle can delay or even reverse prediabetes, preventing the progression to type 2 diabetes and improving overall health outcomes. Working with a nutritionist can be of great support.

FAQs About Prediabetes

Now that we have explored what prediabetes is and how you can prevent it, let's take a look at some frequently asked questions about prediabetes

What are the warning signs of prediabetes?

Some warning signs of prediabetes include frequent urination, increased thirst, unexplained weight loss, fatigue, blurred vision, and darkened skin patches. However, it's important to note that prediabetes may not always cause noticeable symptoms, which is why regular screenings and blood tests are crucial for early detection.

If you notice signs of prediabetes, seek the support of a healthcare professional.

What foods should I avoid if you are prediabetic?

If you are prediabetic, it's important to avoid or limit certain foods to manage your blood sugar levels. These include sugary beverages, processed snacks and sweets, white bread and refined grains, sugary breakfast cereals, fried foods. Instead, focus on a balanced diet of whole grains, lean proteins, fruits, vegetables, and healthy fats. A high fibre will help to lower blood sugar levels.

Is prediabetes curable?

Prediabetes is a reversible condition, which means it can be effectively managed and even reversed through lifestyle changes. Working with a nutritionist can help you adopt a healthy diet, engage in regular physical activity, maintain a healthy weight, and improve sleep which in turn can improve blood sugar levels and reduce the risk of developing type 2 diabetes.

Summing Up: The Prevalence of Prediabetes and How to Test Yourself For it

You have the power to take control of your health and prevent the onset of type 2 diabetes.

By understanding prediabetes, assessing your risk factors, testing yourself, and making lifestyle changes, you can make a significant impact on your well-being.

Don't delay; start your journey towards a healthier future today. Take the first step, embrace a proactive approach, and join the countless individuals who have successfully managed prediabetes.

Feel free to get in touch for more support.