How to Prevent Prediabetes from Turning into Full-Blown Diabetes

Prediabetes is a growing problem in America, with 2 in 5 adults having the condition. Without lifestyle changes, weight loss, and treatment, prediabetes can turn into diabetes, which leads to other chronic health problems.

Great news! You can control prediabetes and prevent it from becoming something worse. At Amarillo Ufirst Urgent Care Clinic in Amarillo, Texas, Dr. Julito Uy provides chronic disease management, weight management, and annual wellness visits to stay on top of your health.

What’s prediabetes?

Prediabetes is a condition where blood sugar is elevated but not high enough for a true diabetes diagnosis. It’s typically your body’s way of warning you to take action, or diabetes may follow.

Unfortunately, prediabetes doesn’t always have noticeable symptoms. We usually find it in routine lab work, especially in those already at risk of developing diabetes.

Some people may have symptoms such as fatigue, frequent urination, increased thirst, or darkening of the skin in certain areas. 

If you have prediabetes, taking the necessary steps to prevent diabetes is crucial to your long-term health and wellness.

Tips to prevent Type 2 diabetes

Preventing diabetes isn’t as difficult as you may think, but it does take some effort. Making necessary lifestyle changes is the easiest and best way to keep your blood sugar down. The following are prevention tips for those with prediabetes.

Achieve a healthy weight

Maintaining a healthy weight is essential for diabetes prevention. You don’t have to lose a lot because every pound counts. A healthy weight improves insulin sensitivity and fasting blood sugar levels, and reduces inflammation that can lead to metabolic disease.

Get regular physical activity

Regular physical activity or exercise is another way to manage blood sugar levels. Aim to get at least 30 minutes of aerobic activity a day, about five times a week. Add in strength training at least two days a week to build muscle and improve insulin response.

Don’t smoke

Smoking significantly increases your risk of diabetes. Quitting smoking, along with other lifestyle changes, helps keep your blood sugar in check.

Eat a healthy diet

Adjusting your diet to include mostly whole foods is a great way to manage prediabetes. Focus on lean proteins, vegetables, fruits, and whole grains. Avoid overly processed foods, simple carbohydrates, and those products with a lot of added sugar.

Monitor your risk factors

If you have risk factors such as a family history of diabetes, being overweight, or high blood pressure, it’s essential to know your numbers to manage it early on.

How much weight should you lose?

Weight loss is an excellent way to manage prediabetes and get blood sugar levels down — but it’s not easy. Fortunately, you only need to lose about 10% of your body weight to see a difference in your health.

For instance, if you weigh 200 pounds, losing 20 pounds helps you prevent diabetes and control other chronic health conditions. Even losing about 5% of your weight can positively impact your blood sugar levels.

If you don’t know where to start, we offer weight loss tools and guidance to help you reach your goals. A healthy diet full of whole foods and regular physical activity are excellent places to start to prevent prediabetes from becoming worse.

At Amarillo Ufirst Urgent Care Clinic, our team is ready to help you manage prediabetes. To start getting healthier, call or visit our urgent care today, or book your visit online.