get rid

Prediabetes: How to Reduce the Risks of Developing Diabetes

over one in three Americans ages 18 and

older have pre-diabetes what is it and

how can you reduce your risk

pre-diabetes is when you have a blood

glucose or blood sugar level which is

higher than normal but not quite high

enough to be diagnosed with type 2

diabetes

you can reduce your risk of pre-diabetes

and prevent it from further into type 2

diabetes by several things one you can

eat a well-balanced diet which includes

fruits vegetables calcium rich foods

whole grains and protein foods also you

could exercise at least 150 minutes a

week which is equivalent to 30 minutes a

day five days a week or you can also

work with a registered dietician who

will help establish long lasting healthy

habits which are specific for you

individuals who are at a higher risk of

becoming pre-diabetic are those that are

ages 45 years or older who also have a

BMI or body mass index of 25 or greater

also individuals who are 45 years old or

younger who had the BMI of 25 or higher

along with high blood pressure or high

cholesterol or history of type 2

diabetes in their family or have a

history of inactivity so there are

certain races and ethnicities who are

more risk African Americans Native

Americans Asian Americans Latino and

Pacific Islanders there are no clear

signs and symptoms of pre-diabetes which

is why it's important to have routine

visits with your primary care physician

because you may have it in nine

when you go through your primary care

provider there are several tests that

can be done to diagnose pre-diabetes one

test is a hemoglobin a1c and having a

value between five point seven and six

point four or having a fasting blood

glucose test done and your value is

between 100 and 125 milligrams per

deciliter or having an oral glucose

tolerance test done where your to our

blood glucose level reads between 140

199 milligrams per deciliter so one

thing that comes up a lot with

especially with the exercise you know

you don't have to do 30 minutes and one

lump song you can do 15 minutes here 15

minutes there as long as you're getting

at 30 minutes within that 24 hour period

and that can be anything that gets your

heart rate pumping so if it's taking the

stairs instead of taking the elevator

you don't have to make a total lifestyle

change at one time you can take small

steps by it for instance if you're

skipping meals or if you miss breakfast

or miss lunch try incorporating that

meal so that you're getting at least

three meals a day also too when you go

to the shopping center instead are

hunting or hunting down that first

parking space you can park farther away

getting some extra steps it is proven

that when you make interventions such as

lifestyle change including changing your

eating habits having a well-balanced

diet increasing your physical activity

you can prolong being diagnosed with

type 2 diabetes

thank you for joining me I hope this

information has been helpful to learn

more go to cone health comm slash

diabetes I am donnetta Floyd

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