Prediabetes: What Is It and How Can You Prevent It?

We have heard about diabetes, how it is a disease that is affecting more and more people of all ages, but are you familiar with prediabetes? According to the Centers for Disease Control and Prevention, about 41 million Americans, ages 40 to 74, have prediabetes?

What is PreDiabetes?
Prediabetes is a condition in which blood glucose levels are higher than normal, but not yet high enough to be classified as full-blown (type 2) diabetes. There are generally no symptoms; a diagnosis is based on the results of a blood test. The higher levels of blood sugar associated with prediabetes can still damage your heart and circulatory system, however, greatly increasing your risk of heart disease and stroke.

Key risk factors for prediabetes are:

• Age
• Overweight
• Lack of physical activity
• Family History
• Race
• Gestational diabetes

Signs and Symptoms
Often, prediabetes has no signs or symptoms. But it's important to watch for the classic red flags of type 2 diabetes— excessive thirst and frequent urination.

Other signs and symptoms of type 2 diabetes may include:

• Constant hunger
• Unexplained weight loss
• Weight gain
• Flu-like symptoms, including weakness and fatigue
• Blurred vision
• Slow healing of cuts or bruises
• Tingling or loss of feeling in hands or feet
• Recurring gum or skin infections
• Recurring vaginal or bladder infections

Screening and Diagnosis

Interesting enough, many any people find out they have prediabetes through blood tests done for another condition or as part of a routine exam. If you recognize these signs and symptoms or overweight with one or more additional risk factors for prediabetes, ask your doctor about earlier testing.The American Diabetes Association recommends blood glucose screening for everyone at age 45.

To Your Health,

Amy Lundberg
Aim For It,Fitness Coaching LLC
President

Delay and Prevention of PreDiabetes

Most people with prediabetes go on to develop type 2 diabetes within 10 years. However, prediabetes doesn't have to become type 2 diabetes. With healthy lifestyle changes, you can bring your blood sugar back to normal levels.

• Eat healthy foods. Choose foods low in fat and calories. Focus on fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without compromising taste or nutrition.
  
• Get more physical activity. Aim for 30 minutes of moderate physical activity a day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day.
  
• Lose excess pounds. If you're overweight, the American Diabetes Association says that losing just 5 percent of your body weight can improve blood sugar control and reduce the risk of cardiovascular disease. For example an individual weighs 200 lbs, 5% would be a loss of 10 pounds. When you focus on losing 1 pound a week in 10 weeks you have lost your 5% and received the health benefits to listed above. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.

Remember, healthy lifestyle choices can help you prevent prediabetes and its progression to type 2 diabetes.  Even if diabetes runs in your family, diet and exercise can help you prevent the disease.

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Make Walking Work For You

Exercise fights diabetes in ways other than weight loss. Studies are just starting to show the preventive power of fitness. The famed Nurses' Health Study, for example, found that those individuals who worked up a sweat more than once a week reduced their risk of developing diabetes by 30 percent. Chinese researchers determined that people with high blood sugar who engaged in moderate exercise (and made other lifestyle changes) were 40 percent less likely to develop full-blown diabetes.

So what is the ideal moderate exercise for prediabetics and diabetics?  You  guessed it:  Walking.  The combination of a healthy diet and regular physical activity such as walking can help you slim down--an important benefit since being overweight is a major risk factor for diabetes.

If you already have diabetes, walking helps you control the disease and avoid many of its consequences. Why does walking have such protective effects? Besides helping you get rid of extra pounds, it actually increases the number of insulin receptors on your cells. Insulin helps blood sugar move into cells, where it needs to go. Otherwise, it just sloshes around in your bloodstream, gumming up the blood vessel walls.

According to The American Diabetes Association, you must exercise for at least 30 minutes, three times a week to enhance your body's use of insulin. Even a leisurely walk for 20-30 minutes a day is beneficial. If you don’t have 20 minutes to spare, at least do two 10-minute walks.

If your goal is to lose weight, however, you would do well to walk five to seven times each week. But of course, you will want to work up to that level slowly, especially if you have been sedentary. If you skip a day, don't try to make up for it by walking twice as fast or twice as far during your next workout. Vigorous exercise can actually cause blood sugar to rise, especially in people who have insulin deficiencies.

For more information on prediabetes and diabetes please visit The American Diabetes Association at www.diabetes.org

Gain Clarity

When it comes to balancing family, work, and fitness are you like most, putting yourself on the bottom of the priority list? Deadlines to be met, kids off to camp, groceries yet to be bought and the nap can wait.

The truth is many of us are not listening to our inner self or taking the time to find what that means. When life feels chaotic and out of control, within ourselves there is tremendous chaos, and constant "on the go."

Are you ready to gain clarity on what you need to find perspective,confidence, and a better, healthier, toned body?

If so, I am offering a one hour session to reveal to you the number one step every person must do to achieving balance and a healthier, fit, toned body.

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Tips To Transform the Leisure Stroll To A Workout

Noticing as you begin your walk your speed is good, feeling like you are going at a good clip then half way through you realize your down to a stroll. If you would like to transform your leisurely stroll into a bona fide workout, follow these guidelines:

•  Take long strides using your gluteal muscles (the muscles in the buttocks) to propel you forward.
• Bend your arms slightly, swinging them as you walk.
• Stand up straight with your abdominal muscles tucked in.
• Maintain a pace at which you are breathing deeply but can still carry on a conversation, although you would prefer not to.
• If your breathing becomes labored and conversation difficult, you are working out too hard. Anytime you feel out of breath or have any pain, slow down or take a break. If these problems persist, consult your doctor.

You needn’t make it your ambition to train and look like an Olympic athlete to reap the many health benefits of walking. What’s important is that you maintain a healthy weight and achieve a certain degree of conditioning. Make the decision to Just Do It and release all the excuses of why not too. In no time you will being feeling better and more confident in your self and no longer strolling.