Prediabetes affects approximately one in three adults in Kentucky, yet many remain unaware because it often produces no obvious symptoms. Characterized by blood sugar levels that are higher than normal but not yet in the diabetes range, prediabetes significantly increases the risk of developing type 2 diabetes, heart disease, and stroke. The encouraging news is that prediabetes is reversible through intentional lifestyle changes.
Small, manageable adjustments—such as losing a modest amount of weight and engaging in regular physical activity—can dramatically reduce the risk of progression to diabetes. By understanding risk factors and taking proactive steps, individuals can protect their long-term health, prevent chronic disease, and improve overall well-being.
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Key Lifestyle Changes to Reduce Risk
Achieve Modest Weight Loss
Losing even a small percentage of your starting weight can make a meaningful difference. Experts recommend aiming for a 5–7% weight reduction. For example, someone weighing 250 pounds could lower their risk by losing 13–18 pounds.
Incorporate Regular Physical Activity
Consistent movement helps manage blood sugar levels and supports overall health. Strive for 150 minutes of moderate-intensity activity per week, roughly 30 minutes a day, five days a week. Activities can include brisk walking, shoveling snow, or raking leaves—whatever keeps you moving.
Could You Have Prediabetes?
A simple self-assessment can help identify risk factors. Ask yourself:
- Do you have a parent or sibling with type 2 diabetes?
- Have you ever been diagnosed with high blood pressure?
- Are you over 40?
- Is your lifestyle mostly sedentary?
- Are you overweight?
Answering “yes” to several of these questions may indicate a higher risk of prediabetes. Only a doctor can confirm the diagnosis with a simple blood test.
There’s no better time than now to take steps to prevent or even reverse prediabetes. Speak with your primary care physician about next steps.
About UK HealthCare
UK HealthCare is more than the hospitals and clinics of the University of Kentucky. With over 10,000 dedicated professionals, it provides advanced subspecialty care for critically ill and injured patients from across Kentucky and beyond.
UK HealthCare is home to the state’s only National Cancer Institute (NCI)-designated Comprehensive Cancer Center, a Level IV Neonatal Intensive Care Unit for the tiniest and sickest newborns, and the region’s only Level 1 trauma center.
As an academic research institution, UK HealthCare drives innovation in medical cures, treatments, protocols, and policies. Its six health professions colleges educate the next generation of doctors, nurses, pharmacists, and other healthcare professionals, raising the standard of care across the Commonwealth. UK HealthCare combines the power of advanced medicine with a mission to create a healthier Kentucky today and for generations to come.
Frequently Asked
What is prediabetes?
Prediabetes occurs when blood sugar levels are higher than normal but not yet in the diabetes range. It increases the risk of developing type 2 diabetes, heart disease, and stroke.
How common is prediabetes in Kentucky?
Approximately 1 in 3 Kentuckians has prediabetes, though many may not realize it because there are often no obvious symptoms.
Can prediabetes be reversed?
Yes. With lifestyle changes such as modest weight loss and regular physical activity, individuals can reduce their risk of progressing to type 2 diabetes.
How much weight should I lose to reduce my risk?
Losing 5–7% of your starting weight can be impactful. For example, someone weighing 250 pounds could benefit from losing 13–18 pounds.
What kind of physical activity is recommended?
Adults should aim for 150 minutes of moderate-intensity activity per week, averaging about 30 minutes a day, five days a week. Activities can include walking, shoveling snow, raking leaves, or similar forms of movement.
Who should I contact for help?
Your primary care physician can provide guidance on testing, prevention strategies, and management if needed.
Conclusion
Prediabetes affects a significant portion of Kentuckians, often without obvious symptoms, but the condition is reversible. By making modest lifestyle changes—such as losing a small percentage of body weight and incorporating regular physical activity—individuals can significantly reduce their risk of developing type 2 diabetes.
