Prediabetes is a warning sign that your blood sugar levels are higher than normal—but not yet high enough to be called diabetes.
The good news is that this condition can often be reversed with simple lifestyle changes. Research shows that early action can prevent type 2 diabetes and even bring blood sugar levels back to normal.
A major study called the Diabetes Prevention Program (DPP), sponsored by the U.S. National Institutes of Health, found that people with prediabetes who made healthy lifestyle changes reduced their risk of developing diabetes by 58%. That’s more effective than medication alone.
One of the most important changes is increasing physical activity. Just 30 minutes of brisk walking five days a week can improve insulin sensitivity and help your body manage blood sugar better. Even light exercise like gardening or dancing makes a difference.
Weight loss is another key factor. Losing just 5 to 7% of your body weight—about 4 to 6 kg for someone weighing 90 kg—can greatly reduce the risk of developing type 2 diabetes. This is because extra fat, especially around the belly, makes it harder for insulin to work properly.
Diet also plays a big role. Eating more fiber, whole grains, and vegetables helps stabilize blood sugar. Cutting back on sugary drinks and processed foods reduces the load on your pancreas. Choosing smaller portions and spreading meals throughout the day helps prevent blood sugar spikes.
Stress and sleep matter, too. Chronic stress raises blood sugar through hormone changes, while poor sleep affects how your body handles insulin. Managing stress through relaxation techniques and getting 7–8 hours of quality sleep each night can help.
Prediabetes is reversible. With some lifestyle changes, you can protect your health and avoid developing type 2 diabetes. The earlier you act, the better the outcome.
If you care about diabetes, please read studies about The hidden connection between cancer and diabetes uncovered and findings of Scientists find the best way to help people with diabetes lose weight.
For more about diabetes, please read studies about Widely prescribed drug may increase sudden cardiac arrest risk in people with diabetes and findings of These common drugs linked to sudden cardiac arrest in people with type 2 diabetes.
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