Here’s a detailed guide to help you recognize, detect, and manage prediabetes effectively:
12 Signs You May Have Prediabetes
- Increased thirst – Feeling thirsty more often than usual.
- Frequent urination – Needing to urinate more frequently, especially at night.
- Fatigue – Feeling unusually tired or lethargic.
- Blurred vision – Temporary changes in eyesight.
- Slow healing cuts or infections – Wounds take longer to heal.
- Unexpected weight changes – Losing or gaining weight without trying.
- Dark patches of skin (Acanthosis nigricans) – Usually on neck, armpits, or groin.
- Tingling or numbness – Especially in hands or feet due to nerve issues.
- Increased hunger – Feeling hungry shortly after meals.
- Frequent infections – Such as yeast or urinary tract infections.
- Mood changes – Irritability or difficulty concentrating.
- High blood pressure or cholesterol – Often linked to insulin resistance.
How to Detect Prediabetes
- Fasting blood glucose test: Measures blood sugar after 8 hours without eating.
- HbA1c test: Reflects average blood sugar over the past 2–3 months.
- Oral glucose tolerance test: Measures blood sugar response to sugar intake over 2 hours.
Prediabetes ranges:
- Fasting glucose: 100–125 mg/dL
- HbA1c: 5.7%–6.4%
- 2-hour glucose tolerance: 140–199 mg/dL
How to Control Prediabetes
1. Diet
- Focus on whole foods, fiber-rich vegetables, lean proteins, and whole grains.
- Limit processed foods, sugary drinks, and refined carbs.
2. Exercise
- Aim for 150 minutes of moderate exercise weekly (walking, cycling).
- Include strength training twice a week.
3. Weight Management
- Losing 5–7% of body weight can significantly reduce diabetes risk.
4. Regular Monitoring
- Keep track of blood sugar levels with your healthcare provider.
5. Lifestyle
- Manage stress, get quality sleep, and avoid smoking.
Summary
Prediabetes often has subtle or no symptoms, so testing is crucial. Lifestyle changes can prevent progression to type 2 diabetes.
I can also create a visual checklist or meal plan to help manage prediabetes easily.
