You’ve been diagnosed with pre-diabetes. What now?

If you have pre-diabetes, you may be feeling shocked or even frightened by the diagnosis. But, it’s not all bad news. The truth is, you’ve been given a chance many people don’t get.

Because there are no symptoms, you can live with pre-diabetes without knowing it and, over time, it can develop into type 2 diabetes.

Pre-diabetes is reversible with lifestyle changes.¹ But becoming aware of the condition is the crucial step to making that happen.

Around 2 million Australians have pre-diabetes, a condition that occurs when your blood glucose levels (BGLs) are too high, but not high enough to be diabetes.²

Don’t let the ‘pre’ in the name fool you. Pre-diabetes is a serious condition that needs to be addressed. Without making lifestyle changes, you have a higher risk of developing type ² diabetes, cardiovascular disease and stroke.¹

Type 2 diabetes carries a range of health risks, including:

• heart and blood vessel disease
• nerve damage
• kidney disease
• eye damage.³

Most people with pre-diabetes have no symptoms. But, occasionally, there are signs.

For instance, you might develop darkened skin on some areas on your body, a condition known as acanthosis nigricans. This can affect several areas of your body, including your neck, armpits, knees or knuckles.⁴

Some red flags that your pre-diabetes has progressed into type 2 diabetes include:

• increased thirst
• frequent urination
• fatigue
• blurred vision.⁵

You’re more at risk of developing pre-diabetes if you:

• are overweight (particularly around the waist)
• have a family history of type 2 diabetes
• have or had gestational diabetes
• have polycystic ovary syndrome
• smoke
• have high blood pressure or cholesterol
• lead an inactive lifestyle
• take certain antipsychotic medications
• are of Aboriginal or Torres Strait Islander, Pacific Islander, south or southeast Asian, Middle Eastern or north African background.¹

If you’re worried you may have any type of diabetes, including pre-diabetes, visit your doctor and have your BGLs checked.

The good news is that, while you can’t control all of the risk factors for pre-diabetes, making healthy lifestyle choices can help bring your BGLs back into a healthy range.

To do this, you can:

If you are overweight, shedding just 5 to 7% of your body weight can help reverse pre-diabetes and reduce your risk of developing type 2 diabetes.⁶

The key to keeping your weight in a healthy range is to eat a balanced diet and make exercise a part of your daily life.

According to Australian guidelines for healthy eating, you should try to eat a variety of nutritious foods every day, with a balance of fruit, vegetables, wholegrains, lean protein and dairy (or alternatives).⁷

Aim to eat foods that are low in saturated fat, salt and added sugar and high in things like fibre. When it comes to carbohydrates, go for low-GI options (which help you stay fuller for longer).⁸

Regular exercise is one of the best things you can do for your health. Not only does it help you lose weight, it can also improve how well you respond to insulin.

Diabetes Australia recommends doing 30 minutes of moderate intensity exercise every day, enough to have you lightly puffing. That could be anything, from a game of tennis to a brisk walk through the neighbourhood.⁹

Quitting smoking can help you manage your BGLs.¹⁰ Moreover, Australian guidelines recommend drinking no more than 4 standard drinks a day or 10 drinks in one week.¹¹

Changing your lifestyle and habits can be overwhelming, and it doesn’t happen overnight. Making small, ongoing adjustments can lead to long-term, sustainable change, and help prevent your risk of diabetes.

Diabetes Australia offers resources on preventing and living with diabetes. Visit their website or call them on 1800 177 055.