Prediabetes explained: risks and how to reverse it

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As you age, it’s normal to expect wrinkles and thinning hair. There are other things, however, that you shouldn’t assume are normal parts of aging. For example, high cholesterol, high blood pressure and high blood sugar, which can lead to chronic disease.

There’s a simple term for certain diseases before they become the full-blown version of a disease: “pre-disease.” Pre-disease means you don’t currently have a disease, but you have a high risk for developing one and may already be experiencing symptoms.

“Pre-disease is like coming to a fork in the road. It’s time to make a choice. You can make changes to your lifestyle and stop or delay the onset of a chronic disease. Or, you can change nothing and be highly prone to developing a lifelong disease that will impact every part of your life,” said Gregory Buran, M.D., senior medical director at Wellmark Blue Cross and Blue Shield.

According to Buran, the most widely identified pre-disease is prediabetes. With prediabetes, your blood glucose (sugar) level is higher than normal, but not high enough to be diagnosed as diabetes.

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Infographic titled “Diabetes prevention” showing four prevention strategies:

• Maintain a healthy body weight
• Eat healthy foods
• Add regular physical activity every day
• Get regular preventive care

Don’t let prediabetes develop into the real thing

According to the Cleveland Clinic, prediabetes affects about 84 million Americans. And, more than eight in 10 adults with prediabetes don’t even know they have it.

If prediabetes progresses to diabetes, your health is at risk. People with unmanaged diabetes have a higher risk for heart attack and stroke, nerve and kidney damage, or loss of their feet or legs. Diabetes may also contribute to the development of Alzheimer’s disease.

Many people with prediabetes who don’t make healthy lifestyle changes develop type 2 diabetes within five years, according to the Centers for Disease Control and Prevention (CDC).

Drugs are not necessary to treat prediabetes, but they do exist. Making lifestyle changes — such as diet and exercise — goes a long way in preventing diabetes. In some cases, however, drugs are used to treat prediabetes in patients with certain conditions.

Can prediabetes be reversed?

“The biggest difference between prediabetes and diabetes is that prediabetes is reversible. Diabetes is not,” said Buran.

“Regardless of whether or not you are diagnosed with diabetes, high blood sugars cause damage to the body,” added Buran. “It’s important to note that blood sugars in the prediabetes range can cause nerve damage, eye damage and increase the risk for heart disease.”

With the right diet and level of physical activity, it's possible to avoid the health problems associated with prediabetes. Consider these tips:

• Lose five to 10 percent of your body weight. This is about seven to 15 pounds for a 150-pound woman, and nine to 18 pounds for a 180-pound man. According to the National Library of Medicine, people with prediabetes who lost about seven percent of their body weight reduced their risk of developing type 2 diabetes by 76 percent within six years.
• Focus on eating a variety of healthy foods each day. Remember to consider your portion sizes as well.
• Add regular physical activity to your day. The American Diabetes Association recommends 150 minutes of physical activity a week. This includes two days of resistance training, such as weightlifting or yoga.
• Have yourself checked for diabetes annually. Get checked more often if your doctor recommends it.

Visit the CDC website to find a diabetes prevention program locally or online.

Do you have prediabetes? Take the quiz.

Certain risk factors may increase your risk of developing prediabetes. For each "yes" answer, add the number of points listed. All "no" answers are zero points.

At-risk weight chart

Add up your score and check below to see what it means.

If your score is three to eight points

This means your risk is probably low for prediabetes now. Keep your risk low. If you’re overweight, increase your activity and eat low-fat meals with fruits, vegetables and whole-grain foods, and don’t use tobacco. If you have high cholesterol or high blood pressure, talk to your health care provider about your risk for type 2 diabetes.

If your score is nine or more points

This means your risk is high for having prediabetes now. Please make an appointment with your primary care provider soon. If you are a Wellmark member, you can search for local primary care providers when you log in to myWellmark.