Let’s talk about prediabetes and Type 2 diabetes

While most people know about Type 2 diabetes, there is an important condition before
progressing to diabetes – prediabetes – which you should talk to your family members about. Here’s why it’s important, and some helpful tips to get you started

What is prediabetes and why does it matter?

Prediabetes occurs when blood sugar (also known as blood glucose) is higher than normal, but not so high that it is considered Type 2 diabetes (T2D). Up to 1 in 3 adults may have prediabetes without knowing it, as it usually has no visible symptoms

The good news? If you or one of your family members has prediabetes, you can make diet and lifestyle changes and bring blood sugar levels back to the normal range. If you have other risk factors that make you high risk for developing diabetes, your doctor may prescribe medication to help you prevent diabetes.

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.

We all know that knowledge is power. We can learn to protect the health and wellbeing of our loved ones from prediabetes and Type 2 diabetes, all through the power of simple conversation.

Who is at risk?

Type 2 diabetes is hereditary. That means that if you have Type 2 diabetes, your family are far more likely to develop the condition.

In fact, if you have Type 2 diabetes, your parents, siblings or children are 2 to 6 times more likely to develop the condition! By having simple conversations with your family, you can help them become aware of their increased risk and potentially prevent the onset of diabetes.

Check out this fun 1 minute risk factor video – you can watch cute pets and find out your risk of developing Type 2 diabetes!

You have the power to make a difference

As we all know, talking about health issues with your loved ones isn’t always easy…

• Communication barriers
• Emotional reactions
• Fears of conflict

These are just some of the things that can prevent us from broaching important topics, allowing potential health problems to go unaddressed.

With a little help, you can navigate these discussions with sensitivity and care, empowering your family to take the first steps towards a healthier life by sharing the required:

Why is it so important to be aware of?

It’s time to talk, take action, and transform lives! Open conversations about prediabetes and Type 2 diabetes can drive early diagnosis and possible reversal of prediabetes.

Most people (43%) only get a blood test after worrying symptoms appear.

By this time, it may be too late to prevent or delay Type 2 diabetes as by the time symptoms appear, the condition has already progressed.

The second most common (35%) reason people initiate testing is due to family concern or history of prediabetes or Type 2 diabetes.

This underlines the crucial role family can play in diagnosis.

If left unchecked and untreated, prediabetes can progress to Type 2 diabetes and can lead to long-term health complications that could cause serious damage.

Common complications of diabetes may include:

What can you do to prevent prediabetes?

Early diagnosis and action can help people live longer, healthier lives. Early diagnosis and treatment offers:

• A chance to delay or prevent the development of Type 2 diabetes
• Lower chance of life-changing complications, including heart attacks, kidney failure and vision loss
• Improved effectiveness of treatments

By having simple conversations about prediabetes and Type 2 diabetes, you can inspire action in the family:

• Encourage positive lifestyle and health changes in those you love.
• Become a trusted companion for discussing health-related concerns.
• Positively impact everyone’s emotions and foster a supportive family environment
• Encourage early testing to improve long-term health benefits

Starting positive family conversations about Type 2 diabetes

Lots of people find it difficult to find the right time, place and words to start talking about prediabetes and Type 2 diabetes. These tips can support you and show you how to begin a difficult conversation:

You can protect the health of your family by encouraging positive lifestyle changes. Here are some practical changes that you can make – let us know if you have any tips to add?

Eating healthier

Everyone talks about healthy eating, but it can be hard to do!

Here’s the simplest advice to start eating healthier, using the Plate Model. You can encourage a healthy, balanced diet, moderate portions, and regular meal times.

• 01 Fill half your plate with non-starchy vegetables, like green leafy veg, tomatoes, green beans, carrots, broccoli.
• 02 Fill one quarter of your plate with lean proteins, like fish, chicken, eggs, cheese, lentils.
• 03 Fill one quarter of your plate with high-fibre carbohydrates, like whole grains and sweet potato
• 04 Choose water or a low calorie drink, like tea.

Getting enough sleep

Getting too little sleep (less than 6 hours per day) can increase the risk of Type 2 diabetes by 1.4 times compared to those who sleep more than 8 hours regularly.

Tips for restful sleep include:

• Drink less alcohol
• Adopt regular sleep schedules
• Avoid sleeping too much in the day
• Exercise in the day
• Avoid caffeinated drinks at night
• Eat light foods at dinner

Exercising daily

Regardless of age, gender, or race, exercising is crucial in preventing and managing prediabetes and Type 2 diabetes.

You can share the experience by asking your relatives if there are any types of activities they’d like to try together. This could be anything from walking, jogging, dancing or even household chores!

All movement counts, as long as it keeps your heart rate up.

The ultimate goal is 150 minutes of exercise every week! This may seem daunting but can be achieved by choosing a workout split:

Taking care of your mental health

If you have a family history of prediabetes or Type 2 diabetes, the constant need to manage the risk can sometimes be overwhelming. You can check in on your family’s wellbeing by reminding them to:

• Stop blaming yourself. Nobody is perfect and mistakes are natural!
• Reward yourself. Find ways to treat yourself so it doesn’t feel like work all the time.
• Don’t isolate yourself. Remember family and friends can help ease the burden.

A simple checklist

So you’re motivated to help your family members recognise if they’re at risk of prediabetes or Type 2 diabetes – now what?

If a family member scores 2 or more on the below checklist, you should talk to them about their risk, and encourage them to visit their doctor:

Testing is the simple part.

Prediabetes or Type 2 diabetes is typically diagnosed following a routine blood test which can be arranged through your doctor. The results are usually available a few days later.

These would show if your family member has prediabetes or Type 2 diabetes or not, as well as if they are at risk of developing the condition.

If your family member is diagnosed or found to be at risk, your doctor should offer support and share information on managing the condition effectively.

What the doctor will discuss with your family member during their appointment depends on the diagnosis and the treatment they recommend. Generally, they’ll talk about:

• What prediabetes is
• What diabetes is
• What high blood sugar means for health
• Setting a target for blood sugar levels
• Regular checks and tests needed to keep healthy
• How to get more information about prediabetes or Type 2 diabetes
• Whether medicine is needed
• Any necessary lifestyle changes, for example alcohol, smoking, diet or exercise

Families need to talk, and you’re the one who can help them start

You can protect your family from prediabetes and Type 2 diabetes. Here’s how you can begin:

Where can you find out more?

For more information on prediabetes and Type 2 diabetes, visit www.everystepindiabetes.com, or scan the qr code below:

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Have you ever had a conversation about prediabetes or Type 2 diabetes testing with a loved one? Share your experience with us!