Pre-diabetes What to expect following a diagnosis of Pre-diabetes and what you can do! What is Pre-diabetes? Pre-diabetes is a term used to describe the presence of blood glucose levels that are higher than normal but not yet high enough to be classed as diabetes. It is a marker of increased risk for diabetes, not a disease in itself. If unrecognised, pre-diabetes can progress to Type 2 Diabetes. You can reduce the risk of developing type 2 diabetes by making changes to your lifestyle that improve your metabolic health. There are some things that you can’t change, such as age, genetics, and conditions (such as previous heart attack or stroke, gestational diabetes, polycystic ovarian syndrome). But read on to learn more about what can be done to reduce risk of progression. Where to find more information There’s a lot of information out there so here are some trusted sources, and local information to help you reduce your risk of developing diabetes. Click here to understand more: Prediabetes symptoms and risk reduction | Diabetes UK Pre-Diabetes: Causes, Symptoms, and Treatment (Patient UK) My Diabetes My Way provides online education modules on reducing your risk of progression to type 2 diabetes – Type 2 Diabetes Prevention | My Diabetes My Way eLearning A healthy lifestyle to prevent progression A healthy balanced lifestyle is essential for good health. This includes healthy eating, moving well (and sitting less), and we also need to consider good quality sleep, managing stress, and avoiding unhealthy substances like alcohol and smoking. Managing these factors improves things like your heart health, blood pressure, insulin resistance, and can result in healthy weight loss. All of this will reduce the risk of progressing to diabetes. Click here for more: Healthy living | NHS inform What matters to you? It can be difficult to know where to start making changes, but it is important not to do too much too soon. What matters most to you Consider simple goals that set you up for success Changes are more successful when you are supported by friends and family, or other groups in your community. Eat well – nutrition, not ‘diet’ Healthy eating and weight loss can help reduce your risk of developing diabetes. The best ‘diet’ is the one you can stick to, often focusing on more variety, more fibre, more ‘real food’. It doesn’t need to break the bank, and there are lots of recipes online using little or no equipment too if this is a challenge. Eating a balanced diet – NHS Eat well, spend less – BDA Budget meal plan | Eating with diabetes | Diabetes UK Recipes – Healthier Families – NHS Moving more (and sit less) Physical activity help manage your blood sugar, including simple things like going for a walk after a meal. Consider things that you can do, and enjoy, from chair based exercises, moving to music, working on your strength, to team sports. Aim to work it into your routine. Here are some links to local programmes Midlothian Active Choices Programme – Midlothian Active Choices (MAC) | Midlothian health activities | Midlothian Council Edinburgh Leisure active communities: Health and Wellbeing Support Programmes – Active Communities West Lothian: Xcite Health & Wellbeing East Lothian: Active East Lothian | Health and Wellbeing Referral Programme Sleeping well We know how important good sleep is in regulating your mood,appetite, and on other choices you may make in your day. Good sleep is associated with better metabolic health. Fall asleep faster and sleep better – Every Mind Matters – NHS If you are struggling with insomnia, you can access online support via the Sleepio app Onboarding Sleep Test – Sleepio Stress Stress can play a huge role in how you feel, the choices you are able to make, and can affect your blood sugar levels and insulin resistance. While there is no simple solution it can be managed in many different ways including making time for hobbies, joining community groups, or more formal mental health support. Mental Health Resources – NHS Lothian | Our Services Weight Management Diabetes Prevention Some people might require additional support. The weight management team can provide support through the following programmes: Online education: Learn more about themy DESMOND app here. MyDesmond | Prevent or Manage Type 2 Diabetes There is a self referral form available for this at the bottom of the weight management information page: Lets Prevent Diabetes – Adult Weight Management and Type 2 Diabetes Prevention Service Group Education: NHS Lothian has some capacity to offer educational programmes to groups. Find outmore here. Lets Prevent Diabetes – Adult Weight Management and Type 2 Diabetes Prevention Service Second Nature: a digital app based designed to support long term healthy habits and improve overall health. Second Nature – Adult Weight Management and Type 2 Diabetes Prevention Service Weight Management Support: some people might meet the criteria for this programme which provides access psychology and exercise specialist within the programme. Adult Weight Management and Type 2 Diabetes Prevention Service – NHS Lothian | Our Services Self-referral forms are available on the NHS Lothian Weight Management and Type 2 diabetes website in the links above. We hope that this website has pointed you in the right direction and answered some of your questions. What next? After learning more about pre-diabetes you might already have some ideas about the changes you are able to make to reduce your risk. What check-ups will I need now I have been diagnosed with pre-diabetes? Several things can be done at home to monitor your progress– such as monitoring your weight, waist circumference and even your blood pressure. You might be offered the HbA1c blood test each year. What if I develop diabetes? Not everyone recognised to have pre-diabetes goes on to develop type 2 diabetes, but for those who do, or if you would like to learn more about type 2 diabetes see here – Type 2 Diabetes – Health Information. You can Calculate RISK score via the Diabetes UK Know Your Risk Tool opens a new window, which requires patients to measure height, weight and waist circumference.
