Pre-diabetes means you have higher than normal blood-sugar levels but that they are too low for you to be classed as being diabetic. It does mean that, if you do nothing about it, you are susceptible to developing type 2 diabetes.

More often than not, there are no physical symptoms to warn you if you are in a pre-diabetes stage. It is a sensible precaution to get yourself checked out by your doctor if you fall into any of these categories:

• You are aged 45 or older and are overweight;
• You are an adult under age 45 and you are overweight;
• You have high blood pressure; low HDL cholesterol and high triglycerides;
• Your family has a history of diabetes; and
• You belong to an ethnic or minority group that has a high incidence of diabetes. These include African American, American Indian, Asian, Pacific Islander, Hispanic or Latino.

Type 2 diabetes is often associated with middle aged and older people, so even if you are not over weight, it is a sensible precaution to get yourself checked out by your doctor if you are aged 45 or older especially if you have any of the other risk factors.

If you are pre-diabetic there is some good news. You can take positive action to reduce the risk of the condition developing into type 2 diabetes by taking the following and other simple, common sense actions:

• Reduce the amount on your plate - eating just a little less helps reduce your risk factor. Piling up your plate piles on the pounds and increases the risk factor. Try having six small healthy meals each day instead of two or three large ones;
• Avoid snacks between meals. If you must snack, have a piece of fruit or raw vegetable rather than the sugar-laden option;
• Drink plenty of water. This make you feel fuller for longer and help prevent you from over eating;
• Choose whole-grain food;
• Take regular amounts of moderate exercise such as walking up the stairs instead of taking the lift or an escalator; and
• Avoid shopping for food when you are feeling hungry as you will be more tempted to buy the foods that increase your blood-sugars. You are also at risk of putting on weight and increasing the risk of moving from your pre-diabetic having type 2 diabetes.

Pre-diabetics can take positive action to reduce the risk of developing type 2 diabetes. Taking simple steps including adopting a healthy, balanced diet, taking regular amounts of moderate exercise and losing weight can reduce the risk of developing type 2 diabetes.

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