What Are The Risks With Prediabetes?

Many women gain extra weight during menopause, which can increase the risk of diabetes. You might notice signs of prediabetes before that happens.

What is it?

Prediabetes is when your blood sugar is higher than normal but not high enough to be classified as diabetes.

In the UK, 1 in 12 of us may have prediabetes and are at a higher risk for developing type 2 diabetes.

You might not notice any symptoms, so you could have it without knowing. A simple blood test from your doctor can tell you if you have prediabetes. If you have a monitor at home, a reading between 5.5 and 6.9 indicates prediabetes.

You are at risk if you are overweight, over 45 years old, and do not exercise.

These factors can increase your chances of developing type 2 diabetes and heart disease, but there are steps you can take to lower that risk.

There are several ways to reduce your risk, and they are straightforward, so here are some tips to consider.

Lose weight

Weight loss is a common topic during menopause, but you don’t need to lose a lot. Losing just 7% of your body weight can make a big difference.

Hormonal imbalances caused by high oestrogen levels can contribute to weight gain, so focusing on this area will help.

Why not try a specific diet for menopause that deals with excess oestrogen such as the Oestrogen Dominance Diet that helps as it supports balanced hormone levels.

Have a healthy diet

It can be tough when you’re not sleeping well, dealing with hot flushes and night sweats, and craving comfort food and sweets!

A good rule is to fill half your plate with non-starchy vegetables like asparagus, Brussels sprouts, and carrots.

One quarter of your plate should have starchy foods like potatoes, sweetcorn, or peas. The last quarter should be protein and chicken, fish, or beans are great choices.

Be careful with carbohydrates like baked goods or pasta because they can raise your blood sugar levels.

Make sleep a priority

Getting enough sleep helps keep your blood sugar healthy. If you have trouble staying asleep, wake up too early, or get less than 5 hours of sleep at night, you are more likely to develop diabetes.

Aim for about 7 to 8 hours of sleep each night and to improve your sleep, avoid alcohol and caffeine later in the day, maintain a regular sleep schedule, and follow a calm bedtime routine.

If you smoke, it’s time to quit. Smokers are 30% to 40% more likely to develop type 2 diabetes compared to non-smokers.

Worse, if you have diabetes and continue to smoke, your symptoms may become worse, and it might be harder to control your blood sugar.

Exercise

You’ll lose weight faster and feel better by burning more calories, so sitting for long periods without exercise is not good.

You don’t have to train for a marathon as a brisk 30-minute walk five times a week can help, and inviting a friend to join you can make it easier to stick with it.

Both aerobic exercise (like walking, swimming, or dancing) and some strength training are beneficial, and a mix of both works best.

Get support when stressed 

Stress can greatly affect our health, and our hormonal symptoms in particular. One of the main ways to improve that is by asking for help.

Whether it’s through a phone call, having coffee with a friend, or joining a support group, what matters is that you reach out and do not feel alone in dealing with your challenges.

Helpful information

Prediabetes often has no clear signs, so it’s important to check your sugar levels. You can do this at home with a simple monitor or by asking at your doctor’s office or your local pharmacy often offers such checks.

A study from the Diabetes Prevention Programme, available on the Diabetes UK website, showed that people with borderline diabetes can avoid type 2 diabetes by changing their diet and being more active.

Making these changes can help bring blood sugar levels back to normal.

It is also important to address issues related to oestrogen dominance and weight gain to reduce the risk of pre-diabetes.

By focusing on diet and lifestyle changes, you can significantly lower your risk. The specific diet that I mentioned earlier definitely will also help.

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