Take action to reverse Pre-Diabetes

People likely to develop diabetes can halt the progression of the disease - or even prevent it.

In pre-diabetes, blood sugar levels are higher than normal. The condition increases the chances of heart disease and stroke, as well as type 2 diabetes. It affects about 40% of those between ages 40 and 74.

Get tested. Pre-diabetes generally develops gradually and has no symptoms, so people may be unaware that they have it. Doctors recommend testing for all people older than 45. Younger people with risk factors for diabetes such as being overweight, having a family history of the disease, or having high blood pressure or cholesterol also should consider testing. There are three blood tests to detect pre-diabetes: the fasting glucose test, glucose tolerance test and A1C test.

Four changes you can make TODAY:

Your everyday choices can reduce your risk for diabetes, even if you have pre-diabetes. People with pre-diabetes can cut their risk by more than half with modest lifestyle changes, according to a report in Hormone and Metabolic Research. Eating healthy, exercise regularly and slim down if your body mass index (BMI) is 25 or higher.

1. Choose foods wisely. Create meals that feature vegetables and whole grains. Cut back on total fat, saturated fat, sugar, salt and refined grains. Need a simple way to start? Switch from full-fat to non-fat dairy products (and check out recipes here on Eating Eden's Blog!!).

2. Move your body. Exercise helps you body use insulin, and it burns calories, which helps you reach and maintain a healthy weight. Be active for at least 30 minutes most days. Try walking briskly during your lunch break to squeeze extra exercise into your day.

3. Eat smaller portions. This helps control your weight by reducing your calorie intake. If you're overweight, losing just 5% of your weight helps lower your diabetes risk. Need help cutting back on how much you eat? Ten minutes before your meal, drink a glass of water to help you feel full on less food.

Courtesy of healthstyles, the wellness magazine by Independent Health