Prediabetes is a condition where blood sugar levels are above the normal range but not high enough to be classified as diabetes. The good news is that prediabetes can still be reversed, meaning your blood sugar levels can return to normal with the right steps. The following article outlines healthy lifestyle habits that can help lower the risk of developing diabetes in people with prediabetes.

What Is Prediabetes?

Prediabetes happens when fasting blood sugar levels fall between 100–125 mg/dL, which is higher than normal but not high enough for a diabetes diagnosis.

While not everyone with prediabetes will eventually develop diabetes, failing to manage it properly can cause the condition to progress. Unfortunately, many people are unaware they have prediabetes because it often shows no symptoms and is usually discovered during routine blood tests.

The positive side is that by living a healthier lifestyle, it's possible to maintain stable blood sugar levels and prevent further complications.

Lifestyle Changes for Prediabetes

Though it doesn’t always present with typical signs of diabetes, some people with prediabetes may notice symptoms such as tingling in the hands, blurred vision, skin discoloration in the neck or underarms, or the appearance of small skin growths.

Because these signs may be subtle or go unnoticed, regular blood sugar checks are essential for early detection and prevention.

To reduce the risk of prediabetes developing into diabetes, consider the following lifestyle tips:

Maintain a Balanced Diet

Prediabetes can be influenced by eating habits that include high sugar and unhealthy fat intake with little nutritional value. Shifting your diet to include fewer refined carbohydrates and more fiber-rich foods like fruits, vegetables, and whole grains can help stabilize blood sugar.

Recommended food choices include:

• Fruits rich in complex carbs, such as apples or bananas

• Fresh vegetables

• Lean protein sources

• Whole grain products

• Healthy fats from sources like avocado and oily fish

Stay Physically Active

Low physical activity is linked to higher chances of insulin resistance. Exercising more frequently can improve how your body uses insulin and helps lower blood glucose levels. Physical activity may continue to keep blood sugar lower for up to a full day afterward.

If you’re new to exercise, begin with 15–20 minutes per day and slowly build up intensity. Ideally, aim for 30–60 minutes of moderate activity five days a week. Activities like brisk walking, biking, swimming, or jogging are great options.

Lose Extra Weight

A wider waistline has been connected to insulin resistance. Research suggests that people with prediabetes who lose around 5–10% of their body weight can see real improvements in blood sugar control.

Besides eating healthier, staying active is essential to reaching and maintaining a healthy weight.

Stop Smoking

Smoking doesn’t just harm your lungs, it also increases the likelihood of insulin resistance, which can worsen prediabetes and raise your risk of type 2 diabetes.

If you smoke and have prediabetes, quitting should be a priority. If you're struggling to stop, consider speaking with a psychologist or therapist for support.

Improve Your Sleep Quality

Poor sleep, especially caused by sleep apnea, may increase the risk of insulin resistance. If you snore often, wake up with headaches, or experience choking during sleep, consult a doctor. Using tools like mouth guards while sleeping can improve airflow and overall sleep quality.

Drink More Water

Staying hydrated with plain water is a simple way to help regulate blood sugar levels. Water is also a much healthier option than sugary drinks, which can raise glucose levels.

Making healthy lifestyle adjustments can help stop prediabetes from turning into type 2 diabetes. For personalized advice based on your condition, consult a healthcare provider or dietitian. You can also reach out through the Ai Care app, available for download on the App Store and Play Store. 

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