Imagine sitting in your doctor’s office after a routine check-up, expecting everything to be fine. Instead, the doctor mentions something unexpected: prediabetes. Now, you’re told that your blood sugar levels are higher than normal, just on the developing type 2 diabetes. It’s a wake-up call, one that can’t be ignored.
Like you, millions of people unknowingly have prediabetes. In fact of those who have prediabetes, 81% don't know they have it. According to the Centers for Disease Control and Prevention (CDC), more than 96 million U.S. adults—over one in three—are affected by this condition [1]. The good news? Prediabetes can be reversed. By understanding what it is, recognizing the signs, and taking action, you have the power to prevent it from progressing into something more serious.
Let's Learn More About Prediabetes
Prediabetes is a condition where blood sugar levels are elevated, but not yet high enough to be classified as type 2 diabetes. It’s a critical warning sign that your body is having trouble managing insulin, the hormone responsible for moving sugar (glucose) from your bloodstream into your cells for energy [2].
In a healthy system, insulin helps regulate your blood sugar levels. But when you have prediabetes, your cells become resistant to insulin, and your pancreas struggles to produce enough to compensate. As a result, glucose starts to build up in the blood, inching you closer to diabetes.
How to Spot Prediabetes: Signs and Symptoms
Current practice uses five different definitions of prediabetes, each based on varying thresholds for HbA1C, fasting glucose, and 2-hour glucose levels. A key challenge is the lack of clear guidelines on which definition to prioritize in specific situations[3].
Another challenge of prediabetes is that it often goes unnoticed. Many people won’t experience obvious symptoms, but there are subtle signs and risk factors that can alert you to the possibility:
Increased thirst: Feeling unusually thirsty, even when hydrated.
Frequent urination: Finding yourself going to the bathroom more often, particularly at night.
Fatigue: Feeling consistently tired without a clear cause.
Blurred vision: Having difficulty seeing clearly, especially when trying to focus.
Unintended weight changes: Gaining or losing weight without significant changes to your diet or exercise routine.
Darkened skin patches: Developing thick, darkened patches of skin on areas like the neck, armpits, or groin (known as acanthosis nigricans).
Who’s at Risk?
Several risk factors can increase your chances of developing prediabetes, including [4]:
Age: Being over 45 years old.
Family history: Having a family history of type 2 diabetes.
Weight: Being overweight or obese.
Sedentary lifestyle: Lack of regular physical activity.
High blood pressure or cholesterol: Both can contribute to insulin resistance.
Polycystic ovary syndrome (PCOS): Women with PCOS are more likely to develop prediabetes.
Ethinicity: African American, Hispanic or Latino, American Indian, or Alaska Native person have higher risk.
Fatty Liver Disease: Someone with non-alcoholic fatty liver has higher chances of developing prediabetes.
Even without clear symptoms, it’s important to stay proactive about your health. Regular check-ups can help you catch prediabetes early, giving you a better chance to reverse it.
How to Reverse Prediabetes: A Path to Better Health
The best news about prediabetes is that it’s often reversible. By making simple lifestyle changes, you can lower your blood sugar levels and significantly reduce your risk of developing type 2 diabetes.
1. Get Moving
Physical activity is one of the most effective ways to combat insulin resistance. Aim for at least 30 minutes of moderate exercise—like walking, cycling, or swimming—most days of the week. Exercise helps your muscles use glucose more efficiently, which lowers your blood sugar.
2. Adopt a Healthy Diet
What you eat can either raise or lower your blood sugar levels. Focus on foods that provide steady energy and prevent spikes in glucose. Prioritize whole grains, vegetables, fruits, and legumes, which are high in fiber and promote stable blood sugar. Avoid processed foods, sugary snacks, and beverages that can cause rapid increases in blood sugar levels.
Incorporating healthy fats (like avocados, nuts, and olive oil) and lean proteins (such as chicken or fish) can also support stable glucose levels. Small changes, like swapping soda for water or reducing portion sizes, can make a big difference over time.
3. Lose Weight if Needed
If you’re overweight, even modest weight loss can dramatically reduce your risk of developing diabetes. Research shows that losing just 5-7% of your body weight can lower your risk by more than 50%. For example, if you weigh 200 pounds, losing just 10-14 pounds can have a significant impact on your health.
4. Manage Stress
Chronic stress can interfere with your body’s ability to regulate blood sugar. Managing stress through activities like meditation, yoga, or even a simple walk outside can help you feel better mentally and physically.
5. Quit Smoking
Smoking increases the likelihood of developing type 2 diabetes. If you smoke, quitting is one of the best things you can do for your overall health and to lower your risk of diabetes.
Conclusion: Your Health, Your Choice
Being told you have prediabetes may be unsettling, but it’s also empowering. It’s a wake-up call, but one that offers a clear path forward. By making small, consistent changes—such as improving your diet, increasing physical activity, and managing stress—you can prevent prediabetes from progressing into type 2 diabetes.
You have the power to take control of your health. Prediabetes doesn’t have to be the end of the story—it can be the beginning of a new chapter, one that leads to better health and a brighter future. Are you ready to make that change?
References
[4] https://www.cdc.gov/diabetes/risk-factors/index.html Assessed and Endorsed by the MedReport Medical Review Board