Prediabetes in Men: The Signs, Your Numbers and 5 Changes That Help

Prediabetes means your blood sugar is higher than normal but not yet in the diabetes range. According to the CDC, more than 1 in 3 adults in the United States has it, and most of them do not know. It rarely causes symptoms, which is why it often goes unnoticed for years.

The encouraging part: this is the stage where small, steady changes can make the biggest difference. Large studies, including the Diabetes Prevention Program, found that people who lost a modest amount of weight and became more active cut their risk of developing type 2 diabetes by more than half.

Who is most at risk?

You are more likely to have prediabetes if several of these apply to you:

• You are 45 or older.
• You carry extra weight, especially around the waist.
• A parent, brother or sister has type 2 diabetes.
• You are physically active fewer than three times a week.
• You have high blood pressure or abnormal cholesterol.
• You are Black, Hispanic or Latino, American Indian, Asian American or Pacific Islander. These groups face higher rates of type 2 diabetes.

Men also tend to store more fat in the belly, the type most closely linked to insulin resistance. That is one reason a tape measure around your waist can be as telling as the number on the scale.

Signs you might notice

Most men feel nothing at all. When signs do appear, they are easy to dismiss:

• Feeling tired or foggy after meals.
• Increased thirst or urinating more often.
• Darker, velvety patches of skin on the neck or underarms, called acanthosis nigricans.
• Weight that keeps creeping up around the middle.

Because symptoms are unreliable, the only way to know is a simple blood test.

Understanding your numbers

Your doctor will usually check one of these tests. Here is how the American Diabetes Association interprets the results:

• A1C: below 5.7% is normal, 5.7% to 6.4% is prediabetes, 6.5% or higher suggests diabetes. A1C reflects your average blood sugar over about three months.
• Fasting glucose: below 100 mg/dL is normal, 100 to 125 mg/dL is prediabetes, 126 mg/dL or higher suggests diabetes.
• Oral glucose tolerance test: a two-hour reading of 140 to 199 mg/dL indicates prediabetes.

If you are 35 or older and have extra weight, guidelines recommend screening. Ask for your results in writing so you can track them over time.

5 changes that help

1. Lose a little weight, not a lot

Losing 5% to 7% of your body weight, about 10 to 14 pounds for a 200-pound man, was enough to make a major difference in the Diabetes Prevention Program.

2. Walk after meals

A 10 to 15 minute walk after your largest meal helps your muscles use blood sugar. Aim for at least 150 minutes of activity a week.

3. Add strength training twice a week

Muscle is where much of your blood sugar goes. Squats, push-ups, rows and carrying groceries all count.

4. Change the plate, not the culture

Keep the foods you love, but adjust the balance: half the plate vegetables, a quarter protein, a quarter rice, plantains or other starches. Choose beans and whole grains more often, and swap sugary drinks, juices and sweet coffee drinks for water or unsweetened options.

5. Protect your sleep

Short sleep raises appetite and makes blood sugar harder to control. Aim for seven to nine hours, and ask your doctor about loud snoring, which can be a sign of sleep apnea.

When to talk to your doctor

Ask for a blood sugar test if you have any of the risk factors above, especially if you have not been checked in the last year or two. If you already have prediabetes, ask how often to retest, and whether a lifestyle program recognized by the CDC is available near you. Many are covered by insurance or offered free.

Dietary supplements are not intended to diagnose, treat, cure or prevent any disease, including prediabetes or diabetes. If you take any supplement, tell your doctor, since some ingredients can affect blood sugar or interact with medications.

Sources

• Centers for Disease Control and Prevention (CDC): Prediabetes, Your Chance to Prevent Type 2 Diabetes.
• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Diabetes Prevention Program results.
• American Diabetes Association: Understanding A1C and diagnosis criteria.

This article is for general information and does not replace advice from your doctor.