Dear Mpho,
I wanted to touch base with you regarding your health. Over the next few weeks, you will be receiving weekly messages with tips and simple information on how to manage and reverse prediabetes. These bite-sized messages are designed to help you build healthy habits that can make a big difference in your blood sugar levels and overall well-being.
The information is practical and easy to incorporate into your daily routine. Remember, these messages are here to support and motivate you along the way! If you have any concerns or would like to opt out of these updates, please don’t hesitate to call our practice.
Looking forward to supporting you on this journey!
Best regards,
Dr Khumalo
Message 1: What Does It Mean to Be Prediabetic?
Prediabetes is a condition where your blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. This happens when your body struggles to process insulin, the hormone that regulates sugar in your blood. In South Africa, a large proportion of adults are prediabetic but don’t know it. Without intervention, prediabetes often leads to type 2 diabetes, which can cause serious health issues like heart disease and kidney damage.1
Key Takeaway: Prediabetes is a warning signal that your body needs help managing blood sugar, but with lifestyle changes, it can often be reversed.
Message 2: How Is Prediabetes Diagnosed?
Prediabetes is usually diagnosed through a blood test that measures your blood glucose levels. The most common test used is the HbA1c, which gives an average of your blood sugar levels over the past two to three months. A normal HbA1c is below 5.5%, while prediabetes is diagnosed if your level falls between 5.5% and 6.4% (2). Early diagnosis is key to preventing the progression to type 2 diabetes.
Key Takeaway: Regular blood tests, especially if you have risk factors like being overweight or inactive, can help detect prediabetes early.
Message 3: What Are the Risks of Prediabetes?
Being prediabetic means your risk of developing type 2 diabetes is 10 to 20 times higher than someone with normal blood sugar levels. In South Africa, lifestyle factors like poor diet and inactivity are major contributors to the high prevalence of prediabetes.3 If not managed, prediabetes can lead to type 2 diabetes, which in turn increases your risk of heart disease, stroke, and other serious complications.
Key Takeaway: Managing prediabetes can dramatically lower your risk of developing serious health conditions like diabetes and heart disease.
Message 4: What Can You Do to Reverse Prediabetes?
The good news is that prediabetes can often be reversed. The key is to make lifestyle changes like eating a balanced diet rich in vegetables, fruits, and whole grains, and cutting down on sugary foods and drinks. Regular physical activity, such as walking or swimming, also helps to lower blood sugar levels. These changes can improve your body’s insulin response, bringing your blood sugar back to a healthy range.4
Key Takeaway: Small, consistent changes in your diet and exercise routine can help you avoid developing diabetes.
Message 5: Stay Active to Keep Blood Sugar in Check
Regular physical activity is one of the most effective ways to improve insulin sensitivity and lower blood sugar levels. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking or cycling. In South Africa, it’s recommended to also include strength training exercises twice a week to further improve your health and help manage your blood sugar.5
Key Takeaway: Make exercise a regular part of your life—it helps your body manage blood sugar and reduces your risk of diabetes.
Message 6: Watch Your Diet to Prevent Diabetes
One of the most important things you can do to manage prediabetes is to watch what you eat. Choose foods with a low glycaemic index, such as whole grains, legumes, and most fruits and vegetables. These foods help to keep your blood sugar levels stable. In South Africa, reducing your intake of processed foods, sugary drinks, and excess salt can make a big difference in managing prediabetes.6
Key Takeaway: A healthy, balanced diet is your first line of defense against diabetes.