Prediabetes is a warning sign that your body is having trouble handling sugar properly. It means your blood sugar levels are higher than normal, but not high enough to be diagnosed as diabetes. The tricky part is that prediabetes usually doesn’t cause any symptoms, so many people don’t even know they have it. The only way to find out is through a simple blood test.
If left unchecked, prediabetes can lead to type 2 diabetes, heart disease, and other serious health problems. The good news is that it’s possible to stop it in its tracks—or even reverse it—by making a few changes to your daily habits.
One of the most effective ways to reverse prediabetes is through weight loss. Even a small amount can make a big difference. Losing just 7% of your body weight—about 14 pounds if you weigh 200 pounds—can significantly lower your risk of developing diabetes. The first step is keeping track of what you eat and how active you are. Writing down your meals and exercise can help you see patterns and make healthier choices.
Eating better doesn’t mean you have to give up everything you love, but it does mean making smarter food choices. A good approach is to fill half your plate with non-starchy vegetables like broccoli, spinach, and peppers. One-quarter of your plate should be made up of starchy foods like rice, potatoes, or corn. The remaining quarter should be protein, such as chicken, fish, beans, or tofu. Be careful with foods high in refined carbohydrates, like white bread, pastries, and pasta, since they can quickly raise your blood sugar. Choosing whole grains, like brown rice or whole-wheat bread, is a better option.
Exercise is another key factor in reversing prediabetes. You don’t have to become a fitness expert or spend hours in the gym—just moving more every day can make a difference. Aiming for 30 minutes of brisk walking at least five times a week is a great start. Activities like swimming, dancing, or riding a bike also count. Strength training, such as lifting weights or doing pushups, helps build muscle, which can improve how your body uses sugar. If you find it hard to stick to an exercise routine, having a workout buddy can help keep you motivated.
Sleep is often overlooked, but it plays an important role in blood sugar control. Not getting enough sleep can make your body less efficient at managing blood sugar and increase your risk of diabetes. If you have trouble falling asleep or wake up too early, it may be time to adjust your sleep habits. Avoid caffeine and alcohol before bed, try to go to sleep at the same time each night, and create a relaxing bedtime routine. Aim for 7 to 8 hours of sleep each night to help keep your blood sugar levels in check.
If you smoke, quitting can significantly lower your risk of developing diabetes. Smokers are 30% to 40% more likely to develop type 2 diabetes than non-smokers. Smoking makes it harder for your body to regulate blood sugar and can make diabetes symptoms worse. Quitting isn’t easy, but there are many resources available, including support groups, nicotine replacement therapy, and medications that can help.
For some people, lifestyle changes alone may not be enough to fully reverse prediabetes. In certain cases, doctors may recommend medications to help manage blood sugar, cholesterol, and blood pressure. If you’re prescribed medication, it’s important to take it as directed. Medication can be a helpful tool, but it works best when combined with a healthy lifestyle.
Having support from friends, family, or a peer group can also make a big difference. Managing prediabetes can feel overwhelming at times, but sharing your journey with others can help you stay on track. Support groups, whether in person or online, can provide encouragement, advice, and motivation from people who understand what you’re going through. Your doctor may be able to recommend a group that fits your needs.
Prediabetes doesn’t have to turn into diabetes. By making small but meaningful changes to your diet, exercise, sleep, and lifestyle, you can take control of your health and potentially reverse the condition. The key is to start now and make changes that you can stick with over the long term. Every step you take, no matter how small, brings you closer to better health and a lower risk of diabetes.