-Teresa Jacobson, DBH, LPCC-S, NCC
June 29, 2022
Diabetes. You don't want this.
Had I known then what I know now, I would have done all I could to prevent or stall Type 2 Diabetes Mellitus. Hopefully, it is not too late for you.
Prediabetes is clearly a warning. But being identified as having prediabetes itself is cause for alarm due to it also being a disease state. "Prediabetes is associated with health risk and economic burdens, as it can adversely impact multiple target organs" (McClellan, Wine, Villagomez, and Hush, 2014). Micro- and macrovascular damage actually begins in prediabetes, putting people at an increased risk of cardiovascular disease, chronic kidney disease and macrovascular complications. Prediabetes is more commonly known as a precursor for Type 2 Diabetes Mellitus (T2DM).
You can make changes to reverse prediabetes by slowing or stopping the progression of type 2 diabetes mellitus. Research points to several factors that contribute to progression of diabetes: genetic predisposition, lifestyle and behavior, advancing age, environmental risk factors, and low education level (McClellan, Wine, Villagomez, and Hush, 2014).
How do you know if you have prediabetes? If you haven't been informed by a doctor, you are welcome to take this assessment to screen for pre-diabetes. If you are at high risk for prediabetes or you have it, you are not alone. One in 3 American adults have prediabetes according to the Centers for Disease Control and Prevention. Time is of the essence to take charge. "It's real. It's common. And most importantly, it's reversible" (Center for Disease Control and Prevention).
"Progressing from prediabetes to diabetes isn't inevitable" (Street & Spritzer, 2022). Though some factors cannot be changed, some lifestyle behavior changes have potential to make a big difference.
Losing a small amount of weight, 5%-7% of your body weight (10-14 pounds for a 200-pound person), and regular physical activity with 150 minutes a week of brisk walking or another similar activity can be enough to reverse course. You can lower or reverse your risk for diabetes by making these lifestyle changes. You can literally prevent T2DM by implementing these proven strategies.
"Physical inactivity is an important lifestyle factor related to chronic disease morbidity and premature mortality worldwide" (McClellan, Wine, Villagomez, and Hush, 2014). "Interventions focusing on increasing physical activity improve glucose tolerance and reduce the risk of T2DM in high-risk individuals, regardless of bodyweight." The World Health Organization recommends adults remain physically active, describing this activity to be "at least 150 minutes per week of moderate-intensity aerobic physical activity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate and vigorous-intensity activity."
In addition to physical activity and reduction of sugar, other guidance to reduce your risk for T2DM includes (Streit & Spritzer, 2022):
(a) reduce your total carbohydrate intake and chose carbs high in fiber
(b) drink water as your primary beverage
(c) reduce portion size except for non-starchy vegetables (1/2 of your plate), reduce portions of protein and eat lean (1/4 of your plate), and include only complex carbs like fruit and whole grains (1/4 of your plate)
(d) sit less if you are physically able, stand and walk more, frequently climb stairs (reduce sedentary lifestyle)
If you already have been diagnosed with prediabetes or diabetes, then you know managing it is key. This can be overwhelming at times and sometimes we don't feel motivated or have difficulty taking that next step to overcome obstacles. Talking with a certified health & wellness coach can help you find the motivation and maintain the drive to reach the best version of yourself, and help impact your overall quality of life.
Certified Health and Wellness Coach Charles Jacobson has been helping people reach their wellness goals since March, 2022. He can be reached at 513-405-8307, or email@example.com should you like help stopping type 2 diabetes mellitus in its tracks.
Teresa Jacobson is a Doctor of Behavioral Health and Licensed Professional Clinical Counselor Supervisor who is counseling Ohio and Kentucky adults of all ages and life experiences via secure Telehealth/Video visits. A strength-based, person-centered multi-cultural counselor, with an existential philosophy, Teresa can be reached by emailing firstname.lastname@example.org, calling (513) 206-3026, or visiting
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Center for Disease Prevention. Prediabetes risk test. Retrieved from
McLellan, K.C.P., Wyne, K., Villagomez, E.T., and Hsueh, W.A. (2014). Therapeutic interventions to reduce
the risk of progression from pre diabetes to type 2 diabetes mellitus. There Clin Risk
Management, 10: 173-188. Retrieved from
Streit, L., and Spritzer, F. (2022). Ways to prevent type 2 diabetes. Retrieved from