Learning that you’re pre-diabetic isn’t news anyone wants to receive. But it’s also not the end of the story. Turning prediabetes around and getting back to normal is not a pipe dream. Here are three helpful ways to do it!
South Africa (10 February 2025) — South Africa’s leading cause of death in women and the second leading cause of death in men is, ironically, not even an inherently lethal disease. Diabetes is not only a condition that can be managed; it’s also one that can be turned around if you know you have prediabetes.
Saturday, 15th February, marks Healthy Lifestyle Awareness Day, and prediabetes is among the most urgent conditions to be aware of. Bridget McNulty explains what it is, how many of us have it, and what to do about it:
What is Prediabetes?
When blood sugar (also known as blood glucose) is higher than normal but not so high that it is considered Type 1 or Type 2 diabetes, it falls under the prediabetes category.
The World Health Organisation considers fasting blood glucose levels of below 6mmol/l to be normal. Above 7mmol/l fasting glucose (when you haven’t eaten anything) will need further checks but may indicate diabetes. Between these two cutoff points lies the prediabetes range: 6 to 7mmol/l.
Obviously, you can only turn things around if you know what you’re dealing with. This is why getting your blood sugar checked at your local clinic or pharmacy is a must.
How Many People Have Prediabetes?
According to the SA Demographic Health Survey, 2 in 3 South Africans are in the prediabetes range.
What Can I Do?
The good news is that if you have prediabetes, it is entirely possible to make diet and lifestyle changes and bring your blood sugar levels back to the normal range! These efforts dramatically reduce the risk of developing Type 2 diabetes later in life, saving you all the complications that come with it.
Three Behaviours to Turn Prediabetes Around
Hello Healthy Food
It’s time to load up on healthy food, specifically green, leafy vegetables. We should all be eating half a plate of green, leafy vegetables for lunch and dinner. And if you aren’t, it’s a simple but powerful change to make.
Exercise a Little Each Day
It doesn’t have to be complicated. A half an hour’s walk around the block will do, or some squats and stretches in your lounge if walking around the block isn’t an option.
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Look After Your Weight
Being medically overweight is a significant risk factor for developing Type 2 diabetes because it can make you more insulin-resistant.
If you can drink water instead of fizzy drinks or juice and make the other two changes above (half a plate of green, leafy vegetables and daily exercise), you’ll be well on your way to better health!
The Five Symptoms of Diabetes
More people knowing the 5 symptoms of diabetes means more people potentially get an earlier diagnosis and living a longer, healthier life.
They are:
- Needing to pee (a lot)
- Excessive thirst
- More hunger than usual
- Weight loss
- Exhaustion
Diabetes Support
It can be overwhelming to consider making changes to the way you eat and live. But if you take control of your health, you’re ultimately empowering yourself for a healthier future.
The Sweet Life community offers loads of advice and support for managing diabetes, and you can check them out here.
Sources: Supplied
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