Pre Diabetes

Understanding Prediabetes and Reducing Your Risk of Type 2 Diabetes

What is Prediabetes?

Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be classified as Type 2 diabetes. If left unmanaged, prediabetes can develop into Type 2 diabetes, a long-term condition with potential complications affecting the heart, kidneys, eyes, and nervous system.

The good news is that prediabetes can often be reversed through lifestyle changes, helping to delay or prevent Type 2 diabetes.

Diagnostic Criteria for Prediabetes

In the UK, prediabetes is diagnosed with the following blood tests:

HbA1c (Glycated Haemoglobin) Test

Measures your average blood glucose levels over the past 2-3 months.

- Prediabetes Range: HbA1c levels between 42 and 47 mmol/mol (6.0% to 6.4%)
- Diabetes Range: HbA1c of 48 mmol/mol (6.5%) or higher

If your results fall within the prediabetes range, it indicates that you have higher-than-normal blood sugar levels and an increased risk of developing Type 2 diabetes in the future.

Lifestyle Changes to Help Prevent Type 2 Diabetes

Making some lifestyle adjustments can significantly reduce your risk of progressing from prediabetes to Type 2 diabetes.

1. Healthy Eating

Focus on Whole Foods: Choose whole grains (brown rice, whole-wheat bread), lean proteins (fish, poultry, legumes), fruits, and vegetables. Avoid refined carbohydrates like white bread, pasta, sugary snacks, and drinks, as they can spike blood sugar levels.
Portion Control: Eating moderate portions can help maintain healthy blood sugar levels and manage weight. Try smaller plates or measuring portions to avoid overeating.
Fibre-Rich Foods: Foods high in fibre (like beans, lentils, fruits, vegetables, and whole grains) slow the release of glucose into the bloodstream, preventing spikes in blood sugar.
Limit Sugars and Processed Foods: Cut back on foods high in sugar and unhealthy fats, as these can contribute to insulin resistance, a key factor in developing Type 2 diabetes.

2. Regular Physical Activity

Exercise helps your body use insulin more effectively and can lower blood sugar levels. Aim for:

150 minutes of moderate activity per week (e.g., brisk walking, cycling) or 75 minutes of more intense activity (e.g., jogging).
Strength Training twice a week to build muscle, which can help your body better regulate blood sugar.

If you’re new to exercise, start slowly and build up gradually. Even small amounts of physical activity, like a 10-minute walk after meals, can be beneficial.

3. Manage Weight

If you’re overweight, losing even 5-10% of your body weight can significantly reduce your risk of developing Type 2 diabetes. Combining a balanced diet with regular physical activity is the most effective way to achieve and maintain a healthy weight.

4. Quit Smoking

Smoking can increase the risk of insulin resistance and Type 2 diabetes. If you smoke, seek support to quit through resources like NHS Smokefree or local stop smoking services.

5. Limit Alcohol Intake

Excessive alcohol can impact blood sugar control and contribute to weight gain. It’s recommended to stay within the NHS guidelines of no more than 14 units per week, spread across several days, with alcohol-free days in between.

6. Monitor Your Health

Regular Check-Ups: Speak with your GP or practice nurse about how often to monitor your blood sugar levels. This can help track your progress and identify changes early.
Blood Pressure and Cholesterol: High blood pressure and cholesterol can contribute to the risk of Type 2 diabetes. Maintaining healthy levels is important for overall health.

Support and Resources

NHS Diabetes Prevention Programme (NDPP): If you have prediabetes, we can refer you to Xyla , an NHS service which provides support to help reduce your risk of Type 2 diabetes through lifestyle changes. The programme includes personalised advice on diet, physical activity, and weight management.
Apps and Trackers: Apps like NHS Weight Loss Plan or mySugr can help track food intake, activity levels, and other health goals, providing a structured way to make positive changes.
Local Support Groups: Diabetes UK and local health services offer support groups where you can connect with others and access helpful resources.

Summary of Steps to Reduce Risk

Diet: Choose whole foods, limit sugar and refined carbs, and incorporate fibre-rich foods.
Exercise: Aim for at least 150 minutes of moderate activity weekly.
Weight: Manage weight through diet and exercise.
Quit Smoking & Limit Alcohol: These steps improve blood sugar control.
Monitor Health: Regular check-ups help track progress and maintain other health markers.

Taking proactive steps can significantly reduce your chances of developing Type 2 diabetes and support long-term health. Always consult with your healthcare provider before making changes to your routine, and don’t hesitate to ask for support as you work towards healthier habits.

Non-urgent advice:Referral options:

Xyla Health and Wellbeing

Xyla Health and Wellbeing has been selected as one of five providers to deliver the NHS Diabetes Prevention Programme (NHS DPP) across the UK. NHS England, Public Health England and Diabetes UK have committed to improving efforts to prevent diabetes, and this collaborative programme aims to help the 5 million people who are at risk of developing the disease.

Type 2 diabetes represents 90% of all diabetes in patients and it’s largely caused by lifestyle factors which can be modified. Our programmes focus on helping people to reduce their weight, increase their physical activity levels and improve their diet, empowering them to take charge of their health and wellbeing and learn how to prevent diabetes.

Our Diabetes Prevention Programme consists of a mixture of 1-to-1 and group sessions delivered by our specially trained health and wellbeing coaches. Throughout the programme participants learn how to prevent diabetes by incorporating healthier eating, physical activity, problem-solving, stress-reduction and coping skills into their daily lives.

Healthier You

Type 2 diabetes is a serious condition that can lead to complications with your health. By finding out about your risk, you can discover how to prevent diabetes developing.

Find our how to prevent diabetes