Take Control: How to Prevent Type 2 Diabetes

Did you know that over 1 in 3 American adults has prediabetes? Even more surprising, most people don’t know they have it.

Did you know that over 1 in 3 American adults has prediabetes? Even more surprising, most people don’t know they have it. Prediabetes means your blood sugar is higher than normal, but not yet in the diabetes range. The good news is that prediabetes doesn't have to become diabetes. You can take steps now to protect your health.

The same test that checks for diabetes can also identify prediabetes. Everyone age 35 and older should get screened at least every 3 years. You should get tested sooner or more often if you are overweight and have other risk factors such as a family member with diabetes, high blood pressure, a history of gestational diabetes, or if you are not physically active. Testing is simple and can be done with a regular blood test at your doctor's office.

If you have prediabetes, you can cut your risk of getting diabetes by more than half. Research shows that losing just 7% of your body weight can make a big difference. For someone who weighs 200 pounds, that's only 14 pounds. You don't need a special diet to get started. Focus on eating more vegetables, choosing whole grains, and cutting back on sugary drinks. A Mediterranean-style diet with plenty of greens, fruits, and healthy fats works well for many people.

Getting more physical activity is another important step. Aim for 150 minutes of exercise each week, which is just 30 minutes a day, 5 days a week. Walking, dancing, gardening, or any activity you enjoy counts. Even if you don't lose weight, being active can lower your diabetes risk. The key is to find activities you like and can stick with over time.

Lowering your risk of diabetes helps protect your body over time. High blood sugar can harm your heart, kidneys, and eyes, and increase the risk of heart disease, stroke and vision loss. It can also damage your nerves, causing pain or numbness in your feet. Cuts and sores may heal slowly and lead to serious infections.

Talk to your doctor about getting tested if you haven't been screened recently. If you have prediabetes, ask about joining a diabetes prevention program. Small changes today can help you avoid diabetes tomorrow and protect your health for years to come.

By Carolina Mendes Pessoa, MD, an endocrinology specialist at the Rutland Diabetes & Endocrinology Center, a clinic of Rutland Regional Medical Center.