make a difference.
The American Diabetes Association recommends at least 150 minutes of moderate exercise per week, which breaks down to about 30 minutes a day, five days a week.
Weight loss is another key factor in reversing prediabetes. Excess weight, especially around the belly, can make it harder for the body to use insulin properly. Losing even a small amount of weight—just 5–10% of your body weight—can significantly improve blood sugar levels.
For example, a study in the New England Journal of Medicine found that people who lost weight through diet and exercise were 58% less likely to develop diabetes over three years.
Managing stress is also important. Chronic stress causes the release of hormones like cortisol, which can raise blood sugar levels and increase the risk of insulin resistance.
Stress management techniques like meditation, deep breathing, yoga, or even spending time in nature can help lower cortisol levels and improve blood sugar control.
Sleep is another often overlooked factor. Poor sleep or not getting enough rest can interfere with how the body regulates sugar. Studies have shown that people who consistently sleep less than six hours a night are at higher risk of developing diabetes.
Prioritizing good sleep hygiene, such as sticking to a regular sleep schedule and creating a calm bedtime routine, can help your body maintain better blood sugar balance.
Some research also suggests that specific natural supplements might help. For example, cinnamon has been studied for its potential to lower fasting blood sugar levels. Similarly, magnesium and chromium, essential minerals, may help improve insulin sensitivity.
However, it’s important to talk to a doctor before starting any supplements, as they might interact with medications or not be suitable for everyone.
In addition to these steps, cutting back on sugary drinks and alcohol can have a big impact. Replacing sugary beverages with water, herbal teas, or unsweetened drinks reduces calorie intake and prevents unnecessary sugar spikes.
Reversing prediabetes naturally isn’t about making one big change overnight. It’s about adopting small, sustainable habits that support better blood sugar control and overall health.
By eating a healthy diet, staying active, managing stress, and prioritizing sleep, many people have successfully brought their blood sugar levels back to a healthy range. With the right steps, prediabetes doesn’t have to progress—it can be a wake-up call for a healthier future.
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For more information about diabetes, please see recent studies about bone drug that could lower risk of type 2 diabetes, and results showing eating more eggs linked to higher risk of type 2 diabetes.
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