Pre-Diabetes: Are You At Risk?
by David Newirth

Diabetes is a disease that affects an estimated 17–20 million people in the United States. That number has been dramatically on the rise, especially given that another 16 million Americans suffer from what has been termed “Pre-diabetes.” According to research, people suffering with pre-diabetes will develop diabetes within ten years unless they make modest lifestyle changes.

What Is Pre-Diabetes?

Pre-diabetes is a term that means a person’s blood sugar levels are higher than normal but not high enough to be diagnosed with diabetes. Pre-diabetes is not a new disease. Rather, it is a term used to increase awareness of what happens to those at risk for developing diabetes. The risk factors for type II diabetes (non-insulin dependent diabetes) and pre-diabetes are the same. These include:  

Having a first-degree relative with diabetes Being over 45 years of age and overweight (having a body mass index (BMI) of 25 or more If under 45, having a BMI of 25 or more Having high blood pressure (at or above 130/85) Having diabetes during pregnancy or a baby weighing more than 9 pounds at birth Being an African American, Latino, Native American, Asian American or Pacific Islander

How Do I Know If I Am Pre-Diabetic?

If you think you may be at risk for developing pre-diabetes or diabetes, there are two tests doctors can use to detect it. Both require a person to fast overnight. The tests are the Fasting Blood Glucose (FBG) and the Oral Glucose Tolerance Test (OGTT). Pre-diabetes occurs when FBG levels are between 100 and 126 or when the OGTT levels are between 135 and 199.

If I Have It, What Can I Do?

If you have pre-diabetes you should take action now! Studies show that a modest weight loss (5-10 percent of body weight) and regular exercise (30 minutes of daily activity) can prevent or delay the development of diabetes. A loss of just 10 to 15 pounds can make a monumental difference. And the benefits are endless when it comes to physical activity. In addition, such actions lower cardiovascular disease risk factors, including high blood pressure and cholesterol. Just having pre-diabetes gives one a 50 percent increase in the risk for heart disease! Determining your Metabolic Type is another essential cornerstone of preventing the development of diabetes, as it provides you with the most appropriate and individualized dietary plan for your health.

Why Is Pre-Diabetes So Prevalent?

In part, pre-diabetes is prevalent due to an increasing incidence of obesity among adults and children. In the past 20 years, the prevalence of obesity in adolescents has nearly tripled. A study published in the March 14, 2003 issue of the New England Journal of Medicine found that 25 percent of very obese children and 20 percent of very obese adolescents already had pre-diabetes.

Parents can encourage more physical activities to help curb weight gain in children (e.g., for every hour of television or video game, spend twice that amount doing some form of physical activity). Encourage eating healthy foods like fruits and vegetables and drinking plenty of water versus eating fast foods and consuming high sugar drinks such as pop and certain juices. (Some “juices” contain less than 10% real juice: be sure to read labels!) Refined carbohydrates are closely linked to an increase in weight, which is one of the biggest risk factors for pre-diabetes. Adults are not faring any better. In the United States, nearly 65% of adults are now considered to be significantly overweight.

Restrictive diet, pills and other questionable forms of weight loss are for the most part commercial fads. There are no miracle therapies or cures that will melt fat away. The vast majority of weight gain comes from high caloric intake and decreased levels of activity. Portions are getting bigger and expenditure is going down. Since pre-diabetes can be reversed, invest in your health by taking some very simple steps. Choose to highlight the following four cornerstones of health:

Nutrition: Practice a whole foods diet that emphasizes lean protein, healthy fats, fresh fruits and vegetables, and complex carbohydrates and whole grains.

Exercise: Adopt a combination of weight-bearing and aerobic exercise, 30 minutes a day, three to five times weekly

Stress Management: Find stress reduction through meditation, biofeedback, yoga, Qi Gong, or various spiritual pursuits, etc.

Sleep: Allow yourself enough sleep to incorporate adequate REM, the restorative and reparative cycle of sleep.

Dr. David Newirth is a naturopathic doctor with the Alaska Family Wellness Center in Anchorage. For more information about pre-diabetes, diabetes management, and Metabolic Typing contact David Newirth, ND, at 561-9444.