Prediabetes

What Is Prediabetes?

Prediabetes happens when the body starts to struggle with blood sugar regulation, often due to insulin resistance. In this state, glucose builds up in the bloodstream instead of being absorbed by the cells for energy. Without timely intervention, many individuals with prediabetes will develop type 2 diabetes within five years (Mayo Clinic).

Prediabetes also increases the risk of developing other serious health conditions, such as cardiovascular disease, kidney problems, nerve damage (neuropathy), and vision impairment. The earlier it is diagnosed and addressed, the greater the chances of preventing long-term complications.

Moreover, research suggests that even without progressing to type 2 diabetes, individuals with prediabetes already face a heightened risk of heart disease, stroke, and nonalcoholic fatty liver disease (American Diabetes Association).

Prevalence in the Philippines

In the Philippines, about 14.2% of the population has prediabetes or elevated blood sugar levels, according to a 2019 report. Rapid urbanization, sedentary lifestyles, and dietary shifts toward processed foods are major contributing factors.

Furthermore, the Philippine Statistics Authority (PSA) notes that diabetes-related deaths ranked among the top 10 leading causes of death in the country. Since prediabetes often precedes full-blown diabetes, early detection and management are vital national health priorities.

Alarmingly, many Filipinos remain undiagnosed due to limited access to regular health screenings, low health literacy, and the misconception that diabetes is solely hereditary.

In rural areas, lack of access to healthcare facilities exacerbates this issue, creating a significant urban-rural gap in diagnosis and preventive care.

Symptoms of Prediabetes

Prediabetes typically develops silently, without clear warning signs. However, some individuals may experience symptoms that mimic early diabetes, such as:

• Increased thirst
  

• Frequent urination
  

• Increased hunger
  

• Fatigue
  

• Blurred vision
  

• Slow-healing wounds
  

• Numbness or tingling in the hands or feet
  

• Unexplained weight gain or loss
  

• Darkened skin on certain parts of the body, such as the neck, armpits, and knuckles (a condition called acanthosis nigricans)
  

Often, individuals learn they have prediabetes only after routine health screenings or when symptoms of type 2 diabetes emerge (Cleveland Clinic).

Recognizing these signs early provides an opportunity to make impactful lifestyle changes before more severe complications arise.

Causes and Risk Factors

Key factors contributing to prediabetes include:

• Insulin Resistance: A primary mechanism behind elevated blood sugar levels.
  

• Obesity: Especially abdominal fat, which increases insulin resistance.
  

• Sedentary Lifestyle: Physical inactivity reduces insulin sensitivity.
  

• Unhealthy Diet: High intake of refined sugars, saturated fats, and processed foods.
  

• Family History: Having a parent or sibling with type 2 diabetes raises risk.
  

• Age: Risk increases significantly after the age of 45.
  

• Ethnicity: Asians, including Filipinos, have a genetically higher predisposition to develop prediabetes.
  

• Gestational Diabetes History: Women who developed diabetes during pregnancy are at higher risk.
  

• Polycystic Ovary Syndrome (PCOS): Associated with insulin resistance.
  

• High Blood Pressure and Cholesterol: Co-existing cardiovascular risk factors raise the likelihood of prediabetes.
  

• Smoking: Linked to increased central fat accumulation and insulin resistance.
  

• Poor Sleep Habits: Chronic sleep deprivation affects glucose metabolism.
  

Lifestyle factors heavily influence the onset of prediabetes, making behavioral interventions particularly effective (Verywell Health).

Diagnosis

Doctors use several tests to diagnose prediabetes:

• Fasting Plasma Glucose Test: Measures blood sugar after fasting.
  

• Hemoglobin A1C Test: Reflects average blood sugar over the past 2–3 months.
  

• Oral Glucose Tolerance Test (OGTT): Assesses the body's ability to process glucose.
  

• Random Blood Sugar Test: Occasionally used for opportunistic screening.
  

Diagnostic criteria:

• Fasting Blood Sugar: 100–125 mg/dL
  

• A1C Level: 5.7%–6.4%
  

• 2-Hour OGTT: 140–199 mg/dL
  

Individuals with prediabetes are recommended to undergo annual monitoring to assess disease progression or reversal.

In the Philippines, access to affordable A1C tests and OGTT remains a challenge in many rural areas, emphasizing the need for expanded community health initiatives.

Treatment Options

Prediabetes is reversible with sustained lifestyle modifications:

• Weight Loss: Losing 5–10% of body weight can dramatically lower the risk of progression to type 2 diabetes.
  

• Healthy Eating: Focus on whole foods like fruits, vegetables, legumes, whole grains, and lean proteins. Limit added sugars, refined carbohydrates, and trans fats.
  

• Regular Exercise: Aim for at least 150 minutes of moderate aerobic activity weekly, such as brisk walking, cycling, or swimming. Strength training 2–3 times a week is also beneficial.
  

• Stress Management: Chronic stress elevates cortisol, contributing to higher blood sugar. Techniques such as mindfulness, yoga, journaling, and breathing exercises help.
  

• Sleep Hygiene: Poor sleep quality is strongly linked to insulin resistance. Prioritize 7–9 hours of restful sleep each night.
  

• Medication: In some high-risk individuals, especially those under 60 years with additional risk factors, metformin may be prescribed to help manage blood sugar (EatingWell).
  

Behavioral therapy, health coaching, and group support classes have also been shown to improve outcomes by fostering accountability.

Community support groups in barangays, schools, and churches can offer collective motivation and create a culture of wellness.

Prevention

Preventing prediabetes from progressing to type 2 diabetes involves:

• Healthy Body Weight: Maintaining a normal BMI significantly lowers risk.
  

• Regular Physical Activity: A mix of aerobic and resistance exercises improves insulin sensitivity.
  

• Balanced Diet: Prioritize high-fiber, low-glycemic foods, plant-based meals, and healthy fats.
  

• Routine Health Screenings: Adults over 45 or younger adults with risk factors should undergo regular blood glucose testing.
  

• Education and Awareness: Understanding the risks empowers individuals to make informed lifestyle choices.
  

• Limiting Sugary Beverages: Replace sodas and sweetened teas with water or unsweetened options.
  

• Cooking at Home: Homemade meals give better control over ingredients and portion sizes.
  

Evidence shows that lifestyle intervention programs can lower the risk of developing type 2 diabetes by up to 58% (Diabetes Prevention Program Research Group).

Building a Healthier Future

Reversing prediabetes is entirely possible with the right knowledge and action. By embracing healthy habits like balanced nutrition, regular exercise, weight management, and stress reduction, Filipinos can dramatically reduce their risk of developing type 2 diabetes. Community initiatives, workplace wellness programs, and individual commitment to health all play a role. Schools, offices, and barangays are uniquely positioned to create supportive environments promoting fitness challenges, nutrition education, and free health screenings.If you're unsure where to begin, resources like andyou.ph offer personalized advice, meal planning support, and virtual consultations designed to help Filipinos achieve a healthier, diabetes-free future. Taking control of your health today ensures a better quality of life for tomorrow.