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Are you concerned about pre-diabetes? You should be. About 14% of Singaporeans, aged 18 to 69 years, are diagnosed with pre-diabetes. Pre-diabetes, often caused by an unhealthy diet and lifestyle, is a silent condition that can go unnoticed. The good news is that this condition can be reversed, and you can regain control of your health.
In this blog post, we'll guide you in understanding pre-diabetes, detecting it early, and implementing the right lifestyle changes to prevent or reverse it.
Pre-diabetes is like a stealthy intruder, often showing no symptoms while it quietly wreaks havoc on your body. This condition, characterised by impaired glucose tolerance, can go unnoticed until it progresses to type 2 diabetes.
Hence, early identification of risk factors can aid in better prevention and intervention.
Individuals at a higher risk of developing pre-diabetes include those who:
Without proper intervention, people with pre-diabetes may develop diabetes eventually.
Despite the absence of noticeable symptoms in pre-diabetes, it can be detected early through routine health screenings and blood tests. High blood glucose levels usually start subtly, inflicting harm without apparent signs.
However, when it progresses to diabetes, the symptoms become more evident and require immediate attention. Delayed detection can result in irreversible outcomes, which timely screening can prevent.
Health screenings can be instrumental in identifying individuals at risk of pre-diabetes. Early detection of pre-diabetes allows for lifestyle interventions that can help prevent or delay the onset of diabetes.
Screening to check pre-diabetes may include:
Fasting blood sugar test (FBS): This test checks the blood sugar level after an overnight fast.
Oral glucose tolerance test (OGTT): This test involves fasting overnight and then drinking a glucose solution. Blood sugar levels are checked before and after drinking the solution. An elevated blood sugar level two hours after the drink may indicate prediabetes.
Based on these tests, these are the 2 categories of prediabetes:
Reversing pre-diabetes is possible with appropriate lifestyle changes. A balanced diet, regular physical activity, and smoking cessation can help regain blood sugar control and decrease the chances of progressing into diabetes.
Maintaining a balanced diet is fundamental in managing pre-diabetes. Intake of whole grains, fruits, and vegetables aids in regulating blood glucose levels within a healthy range. Whole grains, such as brown rice, are better than refined white rice or white bread, as they cause a smaller spike in blood glucose levels.
Fruits and vegetables are beneficial for managing pre-diabetes as they contain vitamins, minerals, and fibre. Introducing slow, progressive changes to your diet is advisable for enduring health benefits.
Regular physical activity is a significant tool in combating pre-diabetes. Regular workouts can assist in regulating blood sugar levels and lowering the risk of transitioning into diabetes.
Aerobic and muscle-strengthening exercises are recommended for managing pre-diabetes, as they offer a range of benefits, including blood sugar regulation, increased calorie burn, and muscle building to create more space to store glucose.
Before embarking on an exercise program, consult your doctor if you have a medical condition, are significantly overweight, or have been inactive for an extended period. To achieve healthy blood sugar levels and body weight, clock in at least 150 minutes of moderate-intensity exercise per week, such as:
Smoking cessation can notably lower the risk of diabetes and enhance overall health. Smokers have a higher risk of developing pre-diabetes compared to non-smokers, and the risk escalates with increasing cigarette consumption.
Smoking cessation can enhance insulin sensitivity and decrease inflammation, aiding in more effective pre-diabetes management.
While lifestyle changes are necessary in managing and preventing pre-diabetes, it may be hard to know which are the priority areas you should focus on without a health screening.
At Lifestyle Medical Clinic, we believe in a holistic approach that treats not only your diabetes but also your entire well-being. Treatment involves observing your food intake, physical activity, sleep, heart health, and other factors under the supervision of a health coach.
Don't let pre-diabetes dictate your future. Book your diabetes check-up today.
Pre-diabetes is diagnosed through blood tests such as a fasting plasma glucose or an oral glucose tolerance test.
If you are pre-diabetic, you should make changes to your lifestyle to prevent it from progressing to type 2 diabetes. Such adjustments include:
If your glycaemic status worsens or you are unable to adopt lifestyle adjustments due to health reasons, your doctor may prescribe medications instead.
Opt for whole grains like brown rice instead of refined grains like white rice, as they cause a smaller spike in blood glucose levels.
Yes, fruits are rich in vitamins, minerals, and fibre, making them beneficial for managing pre-diabetes. However, you need to control your portions, as fruits contain carbohydrates and natural fructose, which can raise your blood sugar levels.
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