I’ve Been Diagnosed with Prediabetes: Now What?

Prediabetes is a condition where you have blood sugar levels that are higher than normal but are not yet high enough to be classified as Type 2 diabetes. If you're one of the 96 million Americans diagnosed with prediabetes, it's natural to worry about your health and feel unsure about what steps to take next.  

The good news is that prediabetes is reversible. With the right medical care and appropriate lifestyle changes, you can prevent or delay the onset of Type 2 diabetes. At Integrative Primary Care in Katy, Texas, which serves the Houston area, our board-certified providers can help.    

Take a moment to explore why prediabetes can develop and the proactive steps you can take to manage your condition and restore your health.   

Understanding the risk factors for prediabetes

Prediabetes is a warning sign that your body is not effectively using insulin, which is a hormone that helps regulate blood sugar levels. Several factors can increase your risk of developing prediabetes, including:

Weight

Being overweight or obese significantly raises your risk of developing prediabetes. This is because having a higher-than-normal body weight contributes to insulin resistance, making it harder for your body to keep blood sugar levels under control.

Sedentary lifestyle

When you don’t get enough regular physical activity, your risk for prediabetes rises. Conversely, regular exercise helps improve insulin sensitivity. What’s more? Exercise helps you maintain a healthy weight, further lowering your risk for prediabetes.

Unhealthy diet

Eating a diet high in processed foods, sugary drinks, and unhealthy fats can contribute to prediabetes. On the other hand, eating a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help you prevent or manage this condition.

Family history

Having a family history of diabetes increases your risk of developing prediabetes. This is because your genetics play a role in your susceptibility to the condition. Keep in mind, however, that genetics alone doesn’t lead to prediabetes.

If left untreated, prediabetes can progress to Type 2 diabetes. Rather than looking at prediabetes as a life sentence, it’s helpful to view it as an opportunity to make positive changes and prevent the onset of diabetes.

Reclaiming control of your health

Getting a prediabetes diagnosis is an opportunity to make positive changes to your lifestyle and reduce your risk of developing Type 2 diabetes. Toward this end, our team at Integrative Primary Care has put together a list of strategies you can use to take control of your condition:

Adopt a healthy eating strategy

One of the best ways to cope with prediabetes is through healthy eating. Start by focusing on eating a balanced diet, which should include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. 

At the same time, try moving away from unhealthy choices. Start by limiting your intake of sugary foods, refined carbohydrates (white flours and rice), and saturated (animal) fats. You’ll also want to stay away from sugary drinks and juices. 

Get active every day

Being active and exercising daily can help lower your blood sugar and improve your circulation. While it’s best to get active every day, you don’t have to sweat it out at the gym for hours on end. 

Instead, do something enjoyable to be sure you keep your body moving. For example, take a walk around the block, ride a bike through the park, or do some gardening. Try to get at least 150 minutes of aerobic activity each week, and add in strength training exercises at least two days a week.

Achieve and maintain a healthy weight

Losing even a modest amount of weight can significantly reduce your risk of developing Type 2 diabetes. It’s best to lose weight gradually so you can keep it off. Talk with your Integrative Primary Care provider about our weight loss treatments. We can give you expert help so you can lose those unwanted pounds.

Manage stress in healthy ways

Chronic stress can play a role both in the development of prediabetes and in its progression to Type 2 diabetes. Stay on track by engaging in healthy stress-reducing activities, such as meditation, yoga, deep breathing exercises, or hobbies that bring you joy.

Monitor your glucose levels

By regularly monitoring your blood sugar levels, you can track changes and ensure your glucose levels stay within the recommended range. The providers at Integrative Primary Care offer the latest monitoring techniques. Monitoring your glucose levels can help you gauge the effectiveness of the lifestyle modifications you make.

Schedule regular checkups

Make sure to schedule regular diabetes checkups with your provider at Integrative Primary Care. Your physician monitors your progress, provides expert guidance, and makes adjustments to your prediabetes treatment plan as needed.

If you’ve been diagnosed with prediabetes — or if you want to get tested — we can help. To learn more, call 832-500-7585 or book an appointment online with Integrative Primary Care today.