“Prediabetes refers to a condition where blood sugar levels are elevated, increasing the risk by sixfold but have not yet reached the diagnostic criteria for diabetes. It is a reversible stage, and early intervention can reduce the risk of developing diabetes by approximately 50%.
- Unhealthy Lifestyle Lifestyle plays a crucial role in the risk of developing diabetes. Unhealthy habits linked to an increased risk include:
- High-energy, high-fat, high-sugar diets; low intake of whole grains; excessive consumption of refined grains; overeating; skipping breakfast; binge eating.
- Lack of physical activity and prolonged sitting.
- Irregular sleep patterns, frequent late nights, and insufficient sleep.
- Mental stress and high pressure.
While we cannot alter genetic factors contributing to diabetes, we can mitigate environmental influences to effectively prevent the disease.”
- Overweight and Obesity Step 1: Identify High-Risk Groups
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Family History of Diabetes: Diabetes has a strong familial clustering. First-degree relatives (parents, children, siblings) of diabetic patients have a 3-to-4-fold higher risk. If one parent has diabetes, the child’s risk is 40%; if both parents are affected, the risk rises to 70%. Children of mothers with gestational diabetes also face an elevated risk.
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Obesity as a Major Risk Factor: A BMI greater than 25 kg/m² classifies individuals as high-risk. Additionally, men with waist circumferences exceeding 90 cm (35 inches) and women with waists over 85 cm (33 inches) are at heightened risk.
Other High-Risk Groups Include:
- Individuals aged >40.
- Those with prediabetes or a history of gestational diabetes.
- Women who have given birth to macrosomic infants (>4 kg/8.8 lbs).
- People with hypertension, dyslipidemia, atherosclerotic cardiovascular disease, polycystic ovary syndrome (PCOS), or long-term antipsychotic medication use.
- Individuals taking antidepressants, statins, or undergoing frequent screening should begin earlier and more frequently.
First-degree relatives of diabetic patients should undergo annual OGTT screenings. Couples where one partner has diabetes should be screened every three years if results are normal. Those with prediabetes should be screened annually. Women with gestational diabetes history should be rescreened three years later if initial results were normal. Their children should begin screening at age 10 or during puberty, repeating every three years if normal.
Step 2: Diabetes Screening Methods Screening involves:
- Fasting blood glucose.
- Oral glucose tolerance test (OGTT) with 75g glucose, measuring fasting and 2-hour post-load levels.
- Glycated hemoglobin (HbA1c), reflecting average blood sugar over 2–3 months.
The China Diabetes Risk Assessment Score is also recommended; scores >25 warrant OGTT screening.
Step 3: Lifestyle Modifications For adults >45 years old:
- Balanced Diet: Control portion sizes, combine whole and refined grains, prioritize fiber-rich foods (whole grains, legumes, fruits, vegetables), and minimize sugar.
- Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity weekly, plus two resistance training sessions (e.g., dumbbells, resistance bands, pull-ups) of ~20 minutes each. Combined aerobic and resistance training is more effective than aerobic exercise alone in preventing diabetes.
- Weight Management: A 7% weight reduction in overweight/obese individuals halves diabetes risk.
- Avoid Smoking and Limit Alcohol.
- Stress Management.