2 in 3 South Africans have prediabetes. Here’s how to turn it around!

Saturday 15th February marks Healthy Lifestyle Awareness Day. One of the most urgent conditions to be aware of, as South Africans, is prediabetes. Bridget McNulty explains what it is, how many of us have it, and what to do about it.

What is prediabetes?

Prediabetes occurs when blood sugar (also known as blood glucose) is higher than normal, but not so high that it is considered Type 1 or Type 2 diabetes. The World Health Organisation (WHO) considers fasting blood glucose levels of below 6mmol/l to be normal. Above 7mmol/l fasting glucose (when you haven’t eaten anything) will need further checks but may indicate diabetes. Between these two cutoff points lies the prediabetes range: 6 to 7mmol/l.

The good news? If you have prediabetes, you can make diet and lifestyle changes and bring blood sugar levels back to the normal range.

This dramatically reduces the risk of developing Type 2 diabetes later in life. But only if you know you have it! Getting your blood sugar checked at your local clinic or pharmacy is essential.

2 in 3 South Africans have prediabetes

The most shocking news for South Africans is that the SA Demographic Health Survey showed that 2 in 3 South Africans are in the prediabetes range. Look around you now: 2 of the 3 people you see (including yourself!) could have prediabetes.

So what do we do with this information? Turn things around. There are three behavioural changes that can turn prediabetes around.

3 behaviours to turn prediabetes around

1. Eat healthy food Specifically green, leafy vegetables. We should all be eating half a plate of green, leafy vegetables for lunch and dinner. Are you doing this? It’s a simple but powerful change!
2. Exercise a little each day It doesn’t have to be complicated. A half an hour walk around the block will do, or some squats and stretches in your lounge if walking around the block isn’t an option.
3. Lose weight if you need to

Being overweight is a significant risk factor for developing Type 2 diabetes, because it can make you more insulin resistant. If you can drink water instead of fizzy drinks or juice, and make the other two changes above (half a plate of green, leafy vegetables and daily exercise), you’ll be well on your way to losing weight.

Find out more about healthy living

It can be overwhelming to consider making changes to the way you eat and live. But if you take control of your health, you’re empowering yourself for a healthier future. Here’s more advice on how to reverse prediabetes (or, in fact, Type 2 diabetes).

Sweet Life is an online diabetes community that empowers people to live healthier, happier lives through easy-to-understand information on healthy eating, exercise, mental health and the basics of diabetes. Join their community on Facebook and Instagram, access the Sweet Life Chatbot on WhatsApp and find answers to your diabetes questions on www.sweetlife.org.za

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