A diagnosis of prediabetes can sound alarming, but health experts say it should be viewed as a warning sign and an opportunity to make changes that can improve long-term health. Prediabetes occurs when blood glucose levels are higher than normal but not yet high enough to be classified as type 2 diabetes. According to the American Heart Association, individuals with prediabetes have about a 50 percent chance of developing type 2 diabetes within 10 years. Prediabetes also increases the risk of heart disease and stroke. However, experts agree that prediabetes is often reversible through healthy lifestyle changes.
One of the biggest concerns is that prediabetes usually has no obvious symptoms. In fact, more than half of adults over age 65 have prediabetes, and many do not know it. The only way to know for sure is through a blood test. An A1C level below 5.7 percent is considered normal, while levels between 5.7 and 6.4 percent indicate prediabetes. An A1C of 6.5 percent or higher is consistent with a diabetes diagnosis.
The good news is that prevention efforts can make a significant difference. Research shows that losing just 5 to 7 percent of body weight can lower the risk of developing type 2 diabetes by nearly 60 percent. For someone weighing 200 pounds, that means losing only 10 to 14 pounds.
Regular physical activity is another important step. Walking briskly for 30 minutes a day, at least five days a week, can help reduce the risk of diabetes. Healthy eating habits also play a key role. Following MyPlate recommendations and choosing more fruits, vegetables, and other nutrient-dense foods can support healthy blood glucose levels and overall wellness.
Prediabetes does not mean diabetes is inevitable. Instead, it represents a fork in the road where healthy choices can lead to a better future. Those who take action today may be able to prevent or delay diabetes and improve their overall quality of life.
For questions about prediabetes, nutrition, physical activity, or other health topics, contact the Calhoun County Extension Office. Extension staff are available to provide research-based information and connect residents with helpful resources.
Source: Adapted by Calhoun County 4-H/FCS Agent Kalli Smith from “Prediabetes: A Fork in the Road” and “Prediabetes and Lifestyle Modification: Time to Prevent a Preventable Disease” by Paul Tuso, M.D., The Permanente Journal (2014), as featured in the Fresh Conversations Healthy Living Newsletter for Seniors.
