What You Need to Know About Prediabetes, and How to Reverse It:

November is National Diabetes Awareness Month, dedicated to raising awareness about diabetes prevention, management, and healthy living. A key topic we want to discuss this month is prediabetes. This condition often goes unnoticed but is essential in preventing Type 2 diabetes.

As your trusted neighborhood pharmacy, we want to help you understand what prediabetes is, how to recognize the signs, and what you can do today to protect your health for the future.

What Is Prediabetes?

Prediabetes indicates that your blood glucose levels are elevated but not high enough to qualify as diabetes. It serves as your body's early warning signal, offering an opportunity to make changes before diabetes develops.

According to the Centers for Disease Control and Prevention (CDC), more than 1 in 3 American adults, about 98 million people, have prediabetes, and more than 80% of them don’t know it. ¹ This lack of awareness is largely due to prediabetes often not presenting any obvious symptoms.

Untreated prediabetes can lead to Type 2 diabetes, raising the risk of severe health issues like heart disease, kidney failure, nerve damage, and vision loss. ¹

How Is Prediabetes Diagnosed?

You won’t know if you have prediabetes without a blood test. That’s why regular check-ups and screenings are so important. According to the Mayo Clinic, the three main tests used to diagnose prediabetes are:

1. A1C Test – Measures your average blood sugar over the past 2–3 months. ²

• Prediabetes: 5.7% to 6.4%

• Diabetes: 6.5% or higher

2. Fasting Plasma Glucose Test – Measures blood sugar after an overnight fast. ²

• Prediabetes: 100 to 125 mg/dL

• Diabetes: 126 mg/dL or higher

3. Oral Glucose Tolerance Test – Measures blood sugar before and after drinking a sweet liquid. ²

• Prediabetes: 140 to 199 mg/dL after two hours

• Diabetes: 200 mg/dL or higher

If you haven't had your blood sugar tested recently, this is the perfect time to do so during Diabetes Awareness Month.

Who’s at Risk for Prediabetes?

Prediabetes can affect anyone, but certain factors can increase your risk. Here are some risk factors to be aware of, according to the CDC: ³

• Overweight or obese

• 45 years or older

• Family history of Type 2 diabetes

• Lacking physical activity

• Having high blood pressure or abnormal cholesterol levels

• Having a history of gestational diabetes or polycystic ovary syndrome (PCOS)

• Belonging to certain ethnic groups (including African American, Hispanic/Latino, Native American, and Asian American populations)

If you relate to any of these factors, consider scheduling a blood sugar screening soon. Your local pharmacy can often assist with on-site testing or refer you to a nearby clinic.

Reversing and Preventing Prediabetes:

The good news is that prediabetes doesn’t have to progress to diabetes. In fact, by making lifestyle changes, you can reduce your risk by half. Your pharmacy team can play a significant role in helping you successfully implement these changes.

Here are some keyways to take control of your health and reverse prediabetes:

1. Focus on Balanced Nutrition

You don’t have to give up everything you love; it’s all about moderation and making smarter choices.

• Choose whole grains, lean proteins, and high-fiber foods such as vegetables, beans, and nuts.

• Limit sugary drinks and refined carbohydrates.

• Eat smaller, balanced portions throughout the day to prevent spikes in blood sugar.

Pharmacy Tip: Ask your pharmacist about blood sugar-friendly supplements and glucose monitoring devices that can help you track your progress.

2. Move Around

Regular physical activity helps your body use insulin more efficiently. According to the CDC, you should aim for at least 150 minutes of moderate exercise per week, about 30 minutes a day, five days a week. ³

Simple ways to start:

• Take a brisk walk after meals.

• Try a dance class, swimming, or biking.

• Use stairs instead of elevators.

• Park farther away to get in a few extra steps.

Pharmacy Tip: Ask the pharmacy about blood pressure monitoring stations to help you stay on top of your health goals.

3. Maintain a Healthy Weight

According to the CDC, losing even a small amount of weight, just 5–7% of your body weight, can make a big difference in preventing diabetes.

For example, if you weigh 200 pounds, losing 10–14 pounds can significantly reduce your risk.³

Pharmacy Tip: Your pharmacist can recommend meal replacement shakes, healthy snacks, or vitamin supplements that support your nutrition plan as you work toward a healthier weight.

4. Get Enough Sleep

Poor sleep can impact blood sugar regulation. Aim for 7 to 9 hours of quality sleep each night and maintain a consistent sleep schedule.

Pharmacy Tip: If you struggle with sleep, talk to your pharmacist about sleep aids or supplements like melatonin.

When to See a Provider

If your blood sugar levels are in the prediabetic range or you’re at high risk, it’s important to schedule a visit with your healthcare provider. They may order additional testing, review your medications, and help you create a personalized health plan.

During Diabetes Awareness Month, take a few moments to assess your risk, get tested, and begin adopting healthy habits. Small steps today can prevent significant issues tomorrow.

Feel free to contact or visit our pharmacy to speak with one of our pharmacists about blood sugar testing, diabetes prevention, and resources to help you achieve your health goals. Together, we can take charge of your health one step at a time.

Sources:

1: https://www.cdc.gov/diabetes-prevention/about-prediabetes-type-2/index.html#:~:text=What%20are%20prediabetes%20and%20diabetes,Prediabetes%20can%20often%20be%20reversed.

2: https://www.mayoclinic.org/diseases-conditions/prediabetes/diagnosis-treatment/drc-20355284#:~:text=Fasting%20blood%20sugar%20test%20*%20Less%20than,two%20separate%20tests%20is%20diagnosed%20as%20diabetes.

3: https://www.cdc.gov/diabetes/prevention-type-2/truth-about-prediabetes.html