If you’ve recently been told you have prediabetes, it’s normal to feel a mix of emotions: confused, worried, maybe even frustrated. But here’s the good news. Prediabetes is not a permanent diagnosis. In fact, it’s a wake-up call that gives you a real chance to turn things around and reclaim your health, often without medication.
Let’s break down what prediabetes means, how you can reverse it naturally, and when it’s time to reach out for professional support.
What is Prediabetes?
Prediabetes means your blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. Think of it as a warning light on your dashboard. It doesn’t mean you’re guaranteed to develop diabetes, but it does mean your body is struggling to regulate blood sugar as efficiently as it should.
According to the Mayo Clinic Health System, many people with prediabetes don’t even know they have it, which is why routine blood work and screenings are so important (Mayo Clinic Health System, 2023).
The Natural Path to Reversal
Yes, it is absolutely possible to reverse prediabetes. Here’s how to start:
1. Move More Consistently
You don’t need a gym membership or a 5 a.m. bootcamp to get results. Start with brisk walking, biking, swimming, or even dancing. Aim for at least 150 minutes of moderate activity each week. That’s just about 30 minutes per day, five days a week.
Exercise helps your muscles use glucose more efficiently, which directly lowers your blood sugar. Bonus: it can improve your mood and energy levels too.
2. Rethink Your Plate
Instead of restrictive dieting, focus on building meals that balance complex carbs, protein, and healthy fats. Think grilled salmon, roasted vegetables, quinoa, or a hearty bean chili with avocado.
Limit processed sugars and refined carbs like white bread, sugary drinks, and desserts. These spike blood sugar quickly and offer little nutritional value.
3. Watch Your Weight Without Obsessing
Even a modest weight loss, just 5 to 7 percent of your body weight, can significantly reduce your risk of developing type 2 diabetes. For someone who weighs 200 pounds, that’s just 10 to 14 pounds.
The goal isn’t perfection. The goal is progress.
4. Sleep and Stress Matter Too
Poor sleep and chronic stress can increase insulin resistance. Aim for 7 to 9 hours of sleep per night and explore stress-reducing practices like mindfulness, deep breathing, or spending time in nature.
When to Ask for Help
Lifestyle changes are powerful, but they’re not always easy to do alone. If you’re unsure where to start, or if your blood sugar isn’t improving with diet and exercise alone, talk to your healthcare provider.
In some cases, medication may be appropriate to help bring your blood sugar under control. This isn’t a failure. It’s a tool, just like nutrition and movement, and it can help you avoid complications down the road.
The Bottom Line
Prediabetes is a serious diagnosis, but it’s also an incredible opportunity. With the right changes, many people can bring their blood sugar back to a healthy range and avoid type 2 diabetes altogether.
Simple, modest changes to diet and activity level have enabled many of the people I care for who have prediabetes to avoid progression to type 2 diabetes, and therefore, also prevent many of the complications associated with diabetes as well.
Start small. Stay consistent. And don’t be afraid to ask for support.
