Diagnosed with pre-diabetes? Now, reduce it in just 3 months

Consider prediabetes as a wake-up call. A warning sign, before things go haywire. And don’t let that ‘pre’ fool you either. Prediabetes is a serious condition, and if not taken immediately, it could take a toll on your health forever. The good news? You still have time to turn things around. The first step for managing prediabetes is understanding what a prediabetes diagnosis means.

Prediabetes is a serious health condition when the blood sugar is higher than normal, but not high enough yet for a diabetes diagnosis. It’s a sign that your body is struggling to process glucose effectively, often due to insulin resistance. Prediabetes also puts you at increased risk of developing heart disease and stroke.

Risk of type 2 diabetes: Imagine prediabetes as a fork in the road. If you choose to ignore it now. It will lead you to type 2 diabetes. The most immediate and well-known danger of pre-diabetes is its high likelihood of progressing to type 2 diabetes. Without lifestyle changes, up to 70% of individuals with pre-diabetes will develop type 2 diabetes within a decade, according to the American Diabetes Association.
Increased risk of cardiovascular diseases: Prediabetes is linked to an increased risk of cardiovascular diseases due to inflammation and high insulin levels. This condition significantly elevates the risk of cardiovascular diseases, including heart attacks, strokes, and peripheral artery disease. A 2020 study has confirmed that prediabetes is associated with an increased risk of all-cause mortality and cardiovascular disease in the general population and in patients with atherosclerotic cardiovascular disease.
Kidney damage: High blood sugar can strain the kidneys' function. This can lead to early kidney damage marked by protein in the urine (microalbuminuria). If untreated, this can progress to chronic kidney disease (CKD), reducing the kidneys' ability to filter waste.
Nerve damage: Prediabetes can cause peripheral neuropathy, a condition where nerves, particularly in the extremities, become damaged. This condition can reduce quality of life and increase the risk of falls due to loss of sensation.
Vision problems: Pre-diabetes can impact the health of your eyes. The high glucose level can damage the blood vessels at the back of the eyes. This can lead to retinal swelling. Pre-diabetes also raises the risk of cataracts and glaucoma.

Prediabetes means you still have time to prevent diabetes. How to prevent diabetes and reverse prediabetes? Take the right steps to change your current lifestyle. You need a rather healthier lifestyle.
Clean diet: Eat foods that have a low glycemic index, such as leafy greens, berries, whole grains, and legumes, to balance blood sugar levels. Cut the refined carbs and added sugars. Include fiber-rich meals and lean proteins to slow glucose absorption.
Exercise regularly: Try to get at least 150 minutes a week of moderate-intensity activity (like brisk walking, swimming, or cycling). You can also add strength training 2 times a week to improve insulin sensitivity. Losing the extra weight can significantly reverse prediabetes.
Manage stress and sleep: Remember, stress is your enemy. Chronic stress raises cortisol, which increases blood sugar. Managing stress is the best way to prevent becoming diabetic. Also, aim for 7–9 hours of sleep per night.