If you recently received a prediabetes diagnosis, you’re far from alone. According to the National Institutes of Health, more than 1 in 3 U.S. adults are living with prediabetes. The good news? Finding out you have prediabetes is a wake-up call, not a life sentence. Research shows that making healthy lifestyle changes can significantly reduce your risk of progressing to type 2 diabetes.
But with so much conflicting information online, knowing what healthy changes to make can be challenging. Fortunately, we have you covered. Read on for five practical, doctor-recommended steps to take after being diagnosed with prediabetes.
What Is Prediabetes?
Prediabetes is a condition where blood sugar levels are elevated but not high enough to be diagnosed as diabetes. It’s often detected through blood tests such as the A1C test, which measures average blood sugar levels over the past three months.
“An A1C between 5.7% and 6.4% indicates prediabetes,” explains Jonathan Kaplan, M.D., founder and CEO of BuildMyHealth. “Fasting glucose levels between 100 and 125 mg/dL can [also] signal prediabetes.”
Prediabetes is like a “check engine light” for your body, signaling that it’s time to make changes before serious complications develop. But with the right steps, you can prevent or delay the onset of type 2 diabetes.
You Just Found Out You Have Prediabetes—These Are the 5 Things a Doctor Recommends You Do First
1. Eat High-Fiber Foods
According to the Centers for Disease Control and Prevention, eating fiber-rich foods can slow the absorption of sugar into your bloodstream and help keep blood sugar levels stable. Kaplan recommends aiming for 25 to 30 grams of fiber daily and spreading it across your meals, starting with breakfast. “One pattern I’ve noticed is that patients who start their day with high-fiber foods have better blood sugar distribution throughout the day,” he says.
2. Get Active
The American Diabetes Association says that regular exercise can make it easier for your body to regulate blood sugar by improving insulin sensitivity. Here’s why: “When you exercise, your muscles don’t need insulin to use glucose as fuel, which helps lower your blood sugar,” says Kaplan.
Kaplan has seen “tremendous improvements in patients who commit to regular exercise.” He notes that one of his patients reduced their A1C from 6.2% to 5.8% in just three months by incorporating daily 30-minute walks and twice-weekly strength training. He recommends starting with the “10-minute rule,” which involves three 10-minute walking sessions throughout the day. “This is often more doable than a single 30-minute session,” he adds.
3. Maintain a Healthy Weight
A healthy body weight is essential for managing diabetes. But Kaplan points out that it’s not just about losing weight. It’s also about focusing on body composition. “Although a 5% to 7% weight loss is often recommended, I’ve found that concentrating on body composition yields greater success,” he says. He recommends combining resistance training with a weight-management plan for optimal results.
Rather than obsessing over the number on the scale, consider setting what Kaplan calls “process goals.” For example, aim for a daily step count or a certain number of weekly strength-training sessions. This approach can support long-term success without the pressure of hitting a specific weight.
4. Prioritize Sleep and Stress Management
Sleep and stress are often overlooked when managing prediabetes, but research shows they can significantly impact blood sugar control., Kaplan notes that a bad night’s sleep can raise blood sugar by 10 to 15 points the next morning. To combat this, he helps his patients develop a “sleep hygiene tool kit,” which includes going to bed at the same time every night, keeping the bedroom cool and dark, and avoiding screens before bed.
In addition to sleep, stress can wreak havoc on blood sugar by increasing levels of the stress hormone cortisol. “Stress hormones can devastate blood sugar levels,” warns Kaplan. He recommends simple breathing techniques, especially before meals, to help calm your body and reduce stress.
5. Monitor Your Blood Sugar Regularly
Even if your doctor hasn’t prescribed a blood glucose monitor, tracking your blood sugar levels at home is a good idea, especially after meals. “Monitoring blood sugar helps patients see how their body reacts to different foods and activities in real time,” says Kaplan. Continuous glucose monitors (CGMs) may be recommended for some people as they provide detailed data throughout the day.
The Bottom Line
A prediabetes diagnosis doesn’t mean developing diabetes is inevitable. By making proactive lifestyle changes, such as eating more fiber, increasing physical activity, maintaining a healthy weight, prioritizing sleep, reducing stress and monitoring your blood sugar, you can take control of your health and reduce your type 2 diabetes risk. As always, talk to your health care provider about developing a personalized plan that’s right for you.