Hearing the word “prediabetes” can feel overwhelming, but the good news is that it’s not a dead end. With the right lifestyle changes and support, you can take control of your health and reverse the condition before it advances to type 2 diabetes. This stage is a critical warning sign and a valuable opportunity to act early and protect your long-term well-being.
Let us walk you through how to reverse prediabetes using proven lifestyle strategies, helpful tools like telehealth, and key questions to ask your healthcare provider along the way.
Understanding Prediabetes
Prediabetes means your blood glucose levels are higher than normal but not yet high enough to be recognized and diagnosed as diabetes. It’s often silent, showing no symptoms, which is why many people don’t realize they have it until a routine test reveals it.
The condition is reversible in many cases, especially when it’s caught early. That’s why understanding your risk factors—such as being overweight, sedentary, or having a family history of diabetes—is essential.
Many studies have shown that lifestyle changes focusing on weight loss, diet, and physical activity can help return blood sugar levels to a healthy range, therefore reversing prediabetes.
Start With a Sustainable Diet Plan
One of the most effective ways to reverse prediabetes is to change the way you eat, not by following fad diets but by adopting a well-balanced, sustainable approach.
Here are some helpful dietary tips:
- Choose whole foods: Prioritize vegetables, fruits, whole grains, legumes, and lean proteins.
- Limit refined carbs and sugars: These can spike blood sugar and worsen insulin resistance.
- Watch portion sizes: Overeating—even healthy food—can lead to weight gain and blood sugar imbalances.
- Stay hydrated: Drinking enough water helps support metabolic health.
Even small improvements to your diet can make a big impact over time, especially when they become long-term habits.
Increase Physical Activity
Exercise is another powerful way in reversing prediabetes. Physical activity helps the body use insulin more efficiently and can directly lower blood sugar levels.
Start with 30 minutes of moderate activity most days of the week. That might include:
- Brisk walking
- Cycling
- Swimming
- Light strength training
You don’t need to run marathons. What matters most is consistency. If you’re new to exercise, start small and build gradually.
Manage Your Weight
Even modest weight loss—5% to 7% of your body weight—can significantly reduce your risk of progressing from prediabetes to type 2 diabetes. For a person weighing 200 pounds, that’s just 10 to 14 pounds.
Weight loss doesn’t have to happen quickly. Slow, steady progress is more likely to be sustainable and healthy. Pair healthy eating with regular movement to support gradual changes.
Get Enough Quality Sleep
Poor sleep negatively impacts how your body uses insulin and can increase cravings for sugary, high-carb foods. Aim for 7 to 9 hours of uninterrupted sleep every night. Establish a routine, lessen screen time before bed, and create a sleep-friendly environment by keeping your room dark and quiet.
Better sleep supports better choices—both mentally and metabolically.
Use Telehealth for Diabetes Support
Thanks to technology, telehealth has become a practical and effective way to stay connected to your healthcare team. From virtual visits with a dietitian to remote blood sugar monitoring, telehealth for diabetes helps keep you on track, especially if in-person visits are difficult.
Regular check-ins allow providers to review your progress, adjust your goals, and offer support before problems arise.
If you’re already prediabetic, consider working with a provider via telehealth to create a custom reversal plan that fits your lifestyle.
Monitor Blood Sugar and Keep Records
Regular monitoring lets you see how your efforts are paying off. You can track fasting blood sugar levels, meals, activity, and weight changes to get a clearer picture of what’s working.
Ask your provider if home glucose monitoring is appropriate for you. Logging your numbers, even once or twice a week, can help reinforce good habits and flag areas needing improvement.
Reduce Stress Wherever You Can
Chronic stress raises cortisol levels, which can increase blood sugar and lead to emotional eating. Consider integrating stress-reducing activities like:
- Meditation
- Yoga
- Journaling
- Deep breathing exercises
- Spending time in nature
Stress management isn’t just about relaxation—it’s part of your metabolic health toolkit.
Talk to Your Doctor About Medications (if needed)
For some individuals, lifestyle changes might not be enough on their own. Your doctor might recommend medications like Metformin to help lower your blood sugar while you implement other changes.
This doesn’t mean you’ve failed—it means you’re taking every step available to protect your health. Medication can often be temporary when paired with effective lifestyle adjustments.
Frequently Asked Questions (FAQs)
Can you reverse prediabetes?
Yes, prediabetes can often be reversed with early intervention. Making sustainable changes like eating a balanced diet, elevating physical activity, and maintaining a healthy weight can significantly improve blood sugar levels and lower your risk of developing type 2 diabetes.
How long does it take to reverse prediabetes?
It depends on your starting point and consistency. Some people see improvements in just a few months with regular lifestyle changes, while others may need more time.
Is medication required to reverse prediabetes?
Not always. Many people successfully reverse it through diet, exercise, and weight loss. However, medications like Metformin may be recommended in some cases to support your efforts.
Can telehealth help manage prediabetes?
Yes. Telehealth for diabetes allows you to access specialists, track your progress, and receive guidance without needing to travel. It’s a great tool for staying consistent and informed.
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Medically Reviewed By: Ma. Lalaine Cheng