Prediabetes and the Power of Weight Loss

When my primary care provider diagnosed me with prediabetes, I was so upset…at myself. I am a healthcare professional, and I know better. But over the past few years, I had gained weight, and I knew something was going to change with my health. So, I wasn’t “that” surprised. My primary care provider knew also I was headed on a “bad” health path and prescribed me semaglutide (Ozempic) to start a weight loss journey. To my surprise, this medicine is working! Weight loss is happening, and my blood pressure and blood glucose levels are better. But what is prediabetes and how is it affecting my health. In this blog post we will explore this topic.  

According to the NIDDK (National Institute of Diabetes and Digestive and Kidney Diseases) website, prediabetes affects more than 84 million Americans aged 18 and older (1 out of every 3 adults). Prediabetes can go unnoticed until it progresses to a full diagnosis of Type 2 diabetes. Prediabetes is a condition in which blood sugar levels are high but not high enough to classify you as a diabetic. Having the diagnosis predisposes you to heart disease, stroke, and many other health illnesses and conditions.

Having excess weight, especially at or around our abdominal organs (visceral fat), plays a key role in development and progression of prediabetes. When we carry too much weight, our body’s cells become less sensitive to insulin (the hormone which regulates blood sugar). This decrease sensitivity is known as insulin resistance and is an important factor in prediabetes and type 2 diabetes.

Who is more likely to develop insulin resistance or prediabetes? Well, the NIDDK has listed these risk factors. They are as follows:

• Overweight or obesity
• Age 45 or older
• A parent or sibling with diabetes
• African America, Alaskan Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian, or Pacific Islander American ethnicity
• Polycystic ovarian syndrome (PCOS)
• History of heart disease or stroke
• History of gestational diabetes or diabetes during pregnancy
• Certain conditions such as high blood pressure and high cholesterol.
• People diagnosed with metabolic syndrome (a combination of high blood pressure, high cholesterol, and large waist size)
• Certain medications such as steroids, antipsychotics, and antiviral medications
• Hormone disorders such as Cushing’s syndrome and acromegaly
• Sleep problems, especially sleep apnea.

Some risk factors such as family history, age, ethnicity we are not able to change. But there are a few tactics we can try to lower our risk of prediabetes. And the main tactic to employ is …. weight loss.

Weight loss can be a game-changer for people who are diagnosed with prediabetes.  Weight loss can directly tackle underlying causes for insulin resistance and allow our bodies to utilize insulin more effectively. Weight loss can help insulin resistance by:

1. Improving insulin sensitivity and making our body’s cells easier to take glucose from the blood stream and lower blood sugar levels.
2. Reducing inflammation by decreasing the number of fat cells which produce inflammation.
3. Lowering our blood pressure and cholesterol levels and reducing the risk of heart disease.
4. Improving blood sugar control as we drop pounds and lose weight.
5. Improving our overall health because we will begin to experience increased energy, better mood, and reduce our risk of chronic illnesses such as obesity, high blood pressure, heart disease, high cholesterol.

So, how do we lose weight safely and decrease our chances for or manage prediabetes? By devising an effective plan for weight loss. Here are some tips to help you get started:

• Consult a healthcare professional to create a personalized plan that fits your unique needs and goals for weight loss.
• Begin to consume a balanced diet focused on fruits, vegetables, whole grains, lean protein, and healthy fats.
• Be aware to practice portion control to avoid overeating and consume fewer calories.
• Incorporate regular exercise into your routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise activity each week, along with strength training.
• Be mindful of eating and begin to eat slowly, savor your food, and pay attention to hunger and fullness cues so you want overeat.
• Track your progress. Keep a food diary, monitor your weight loss, and blood sugar levels (if applicable). This should be done so you are able to gauge your progress and adjust your weight loss plan as needed.

To conclude, prediabetes is a wake-up call.  And weight loss is a powerful tool which can manage and potentially reverse prediabetes. With the right guidance and commitment to a healthy lifestyle, we can reduce our risk of developing type 2 diabetes, improving our overall health and wellness. Remember a healthcare professional can provide you with the best advice and support along the way of a weight loss journey. Start your journey to a healthier you today!

Reference:

National Institute of Diabetes and Digestive and Kidney Diseases. (2018, May). Insulin resistance & prediabetes. U.S. Department of Health and Human Services.  https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance