Q: What is prediabetes, and can it be prevented or reversed? 

A: Prediabetes is a common health condition that affects millions of adults, often without them realizing it. It occurs when blood sugar levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes. While prediabetes is a warning sign, the good news is that it can often be prevented from progressing and, in many cases, reversed through healthy lifestyle changes. 

One of the challenges with prediabetes is that it usually causes no symptoms. Many people feel completely healthy and only discover they have prediabetes during routine blood work. This is why regular checkups and recommended screenings are so important. 

Several factors can increase the risk of developing prediabetes, including being overweight, having a family history of diabetes, being physically inactive, having high blood pressure or high cholesterol, or being over the age of 45. However, prediabetes can occur in adults of any age. 

When blood sugar levels remain elevated over time, the body may become less responsive to insulin, a hormone that helps move sugar from the bloodstream into cells for energy. If left untreated, prediabetes can progress to type 2 diabetes, which increases the risk of heart disease, stroke, kidney disease, vision problems, and nerve damage. 

The encouraging news is that lifestyle changes can make a significant difference. Research has shown that losing even a modest amount of weight and increasing physical activity can greatly reduce the risk of developing type 2 diabetes. 

Here are some important steps that can help prevent or reverse prediabetes: 

Maintain a Healthy Weight

 Even a weight loss of 5 to 10 percent of your body weight can improve blood sugar control and reduce diabetes risk. 

Be Physically Active

 Aim for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking, cycling, swimming, or other activities you enjoy. Regular activity helps the body use insulin more effectively. 

Choose Healthier Foods

 Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. Limiting sugary beverages, processed foods, and excessive portions can help maintain healthy blood sugar levels. 

Get Regular Sleep

 Poor sleep can affect how the body regulates blood sugar. Most adults should aim for seven to nine hours of quality sleep each night. 

Manage Stress

 Chronic stress can contribute to unhealthy habits and may affect blood sugar levels. Finding healthy ways to manage stress, such as exercise, relaxation techniques, or hobbies, can be beneficial. 

Keep Up With Regular Medical Care

 Routine screenings and follow-up visits allow your healthcare provider to monitor your progress and identify any changes early. 

Some individuals may benefit from medication in addition to lifestyle changes, especially if they are at high risk of developing diabetes. Your healthcare provider can help determine the best approach for your individual situation. 

Bottom line: Prediabetes is a warning sign that blood sugar levels are higher than they should be, but it does not mean diabetes is inevitable. With healthy lifestyle changes, many people can prevent or delay type 2 diabetes and, in some cases, return their blood sugar levels to a normal range. Early detection and action are key to protecting your long-term health. 

📍 Temima Levine, FNP

Lev Health

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