Pre-Diabetes / Diabetic Risk

Diabetes are caused by a combination of the risk factors listed below.  Some risk factors such as family history or age cannot be changed but other modifiable risk factors such as like being overweight, physical inactivity, and unhealthy eating habits CAN BE changed.  You can reduce your risk of getting Type 2 diabetes by taking charge of your health and commit to a healthier lifestyle.

Risk Factors to get Diabetes include ;

• Being Overweight with a high BMI.  People with excess fat and large waist lines (more than 40 inches in males and 35 inches in females) are at higher risk of getting diabetes 
• Physical Inactivity.  A lack of exercise is associated with insulin resistance and increase blood sugar levels 
• Family History. There is an increased risk if your parent or siblings have diabetes
• Age. Diabetes risk increases after age 35 years
• Having treatment for cholesterol or hypertension

How to reduce your risk of getting Diabetes if you are at risk ;

• Improving your Dietary Habits.  Reduce the amount of sugar-sweetened food and drinks, follow the ‘healthy plate recommended portions’ of carbohydrate / protein / fats and AVOID foods high in refined carbohydrates like fast foods or processed foods
• Manage Your Weight. If you are overweight, losing 5-10% of your body weight can significantly reduce your risk of diabetes 
• Exercise Regularly.  Aim to do at least 150 minutes of aerobic activity per week (which is just 30 minutes daily for 5 days a week).  These activities can include brisk walking, cycling or even pilates
• Supplements or meal replacement shakes / food can be introduced as part of dietary program

Management / Reversal of Pre-Diabetes

Do get a health check at least once a year including a Blood Test to check your fasting glucose and HbA1c measurements.  As long as the readings are NOT excessively high, you should try to improve your lifestyle choices to PREVENT your Pre-Diabetes from progressing to Diabetes and requiring medicines.

Blood Test Interpretation for Pre-Diabetes

Fasting Blood Glucose 5.7 – 6.9 mmol/l or HbA1c 5.7 – 6.4% means you have Pre-Diabetes and are at RISK of developing Diabetes if you do not take any steps to change your lifestyle

If you have 3 Consistent readings HIGHER than the above, it means that you may have Diabetes and you should Consult your Doctor for a Full Physical Assessment

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