An estimated 1.9 million people are living with diabetes in Australia. Let’s look at that statistic again – that’s the equivalent of 300 Australians developing diabetes every single day or 1 person every 5 minutes. The number of people diagnosed has surged significantly in recent years. Many more are undiagnosed or living with prediabetes without realising it.
What is prediabetes?
Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. Essentially, your body struggles to process sugar properly. Normally, sugar enters the bloodstream after food is digested and travels to fuel your cells. In prediabetes, however, sugar accumulates in your blood instead of being used efficiently.
Prediabetes is more common than many realise, with over 2 million Australians estimated to be affected. Globally, prediabetes impacts over 298 million people. In Australia, it affects nearly 1 in 5 adults aged over 25. 5-10% of those with prediabetes will go on to develop Type-2 diabetes every year.
What causes prediabetes?
Prediabetes arises from a combination of genetic and environmental factors, leading to abnormal blood sugar levels. Whilst you cannot change your family history, modifying your lifestyle can significantly reduce your risk.
Key risk factors for prediabetes
| Being overweight
or obese |
Carrying excess weight, particularly around the abdomen, increases insulin resistance, a key contributor to prediabetes. Body Mass Index (BMI) above 25 is a common indicator. |
|
Poor dietary habits |
Diets high in processed foods, added sugars, unhealthy fats, and low in fibre contribute to weight gain and insulin resistance. Consuming too many refined carbohydrates (e.g., white bread, sugary drinks) spikes blood sugar levels, which over time can lead to prediabetes.
A diet low in fruits, vegetables, and whole grains reduces the intake of vital nutrients that help maintain balanced blood sugar. |
|
Physical inactivity |
Physical inactivity reduces the body’s ability to use insulin effectively. Engaging in less than 150 minutes of physical activity per week can increase the risk. |
| Family history
of diabetes |
Having a parent or sibling with type 2 diabetes increases the risk of prediabetes due to shared genetic and lifestyle factors. |
|
Older age |
As people age, their risk for insulin resistance increases, making those over 45 more susceptible to prediabetes. |
|
Smoking |
The chemicals in cigarettes affect how insulin functions in the body, making it harder to maintain healthy blood sugar levels. |
| History of gestational diabetes or polycystic ovary syndrome (PCOS) | Women with PCOS are at higher risk for insulin resistance, which can lead to prediabetes. |
What are the warning signs of prediabetes?
Most people with prediabetes feel perfectly fine, and nearly half are unaware they even have it. Unlike diabetes, prediabetes often lacks obvious symptoms such as increased thirst, hunger, or urination. Diagnosis requires a laboratory test. Your fasting blood sugar levels will indicate if they are elevated.
Blood sugar levels are typically tested at set intervals after consuming a large (75g) quantity of sugar.
Prediabetes is characterised by the following:
| Impaired fasting glucose levels
(Fasting Plasma Glucose (FPG) Test measures blood glucose levels after 8 hours of fasting) |
≥ 6.1 mmol/L but < 6.9 mmol/L |
| Impaired glucose tolerance
(Oral Glucose Tolerance Test (OGTT) measures blood glucose levels 2 hours after consuming a sugary drink) |
≥ 7.0 mmol/L but < 11.1 mmol/L |
Other diagnostic methods, such as the haemoglobin A1c test (≥ 6.5%), can assess your average blood sugar levels over a few weeks. In diabetes and prediabetes diagnosis, mmol/L (millimoles per litre) is the standard unit used to measure blood glucose levels.
Can you reverse prediabetes?
Yes, it’s possible to reverse prediabetes and restore normal blood sugar levels. Adopting a healthy diet, staying physically active, and maintaining a healthy weight can help manage or reverse prediabetes. Quitting smoking and managing stress also contribute to better blood sugar control. Regular monitoring and follow-up consultations with healthcare professionals are crucial for managing the condition.
How to manage prediabetes
Having high blood sugar can be harmful as it is linked to insulin resistance and elevated blood lipids, which can damage blood vessels, nerves, and organs over time.
The good news? You can make positive changes to improve your health. Consistency is key. Use the resources available from diabetes educators, GPs, and Allied Health Professionals such as Exercise Physiologists to support these changes.
Simple lifestyle modification tips
|
Healthy diet |
Incorporate plenty of leafy green vegetables, fruits, and lean proteins. Limit refined carbohydrates like cookies and chips, reduce portion sizes, and opt for water instead of sugary drinks. |
| Regular exercise | Aim for 30 to 60 minutes of moderate-intensity exercise on most days. |
| Weight loss | Even modest weight loss can significantly reduce your risk. |
| Quit smoking | If you smoke, now is the time to stop. |
| Manage stress | Reducing stress can help with blood sugar regulation. |
Controlling prediabetes
Preventing or managing prediabetes starts with healthy lifestyle choices. This means eating a balanced diet rich in fibre from fruits, vegetables, nuts, and whole grains, and low in fat and calories. Exercise regularly, maintain a healthy weight, and quit smoking to lower your risk.
A common question is how often blood sugar levels should be tested if you have prediabetes. Your healthcare provider may recommend annual testing to monitor your blood sugar.
Another frequently asked question is how long it takes to reverse prediabetes. Whilst this varies for everyone, experts suggest a window of three to six years to prevent progression to type 2 diabetes.
Prediabetes physical exercise
Exercise is a key component in managing and treating prediabetes. It helps with weight loss, improves insulin sensitivity, and uses up blood sugar during physical activity.
The primary goal of exercise in prediabetes is to return blood sugar levels to normal and prevent type 2 diabetes. Even small daily activities can delay the onset of diabetes. Studies show a combination of diet and exercise can reduce the risk of developing type 2 diabetes by 58%.
How to get started with exercise
You don’t need to be an elite athlete to benefit from exercise. Incorporating small, manageable activities into your day can make a big difference:
- Take the stairs instead of the elevator
- Go for a brisk walk during lunch breaks
- Cycle to work instead of driving
- Park your car a bit farther from the supermarket and add extra steps to your daily walk tally
- Alight one station earlier during your commute and walk your way home
- Replace hours of Netflix with outdoor sports or recreation
- Do household tasks standing up instead of sitting down such as ironing, folding the laundry, or taking phone calls
Even simple tasks like an hour of gardening or house cleaning can help lower blood glucose levels. High-Intensity Interval Training (HIIT), involving bursts of intense activity followed by recovery, has been shown to improve glucose control and can be easily integrated into busy schedules.
Let our Exercise Experts support you
Whilst prediabetes may be on the rise, you can avoid getting this disease. Making lifestyle changes like being physically active, avoiding smoking, and cleaning up your diet are all within your control. The time to take action is today. Remember, living a sweet life means not having to live with the difficulties and challenges of diabetes.
If you’re unsure how or where to start, reach out to our Exercise Physiologists (EPs) at Healthstin today. Our EPs specialise in creating individualised exercise programs for preventing, managing, and treating prediabetes.
Call 1300 090 931 or click this link to find out how we can help.
