Prediabetes is a warning sign that your blood sugar levels are higher than normal, but it’s not too late to take control. Making lifestyle changes can prevent it from developing into type 2 diabetes, and for many, it can even be reversed. This article explains what prediabetes is, how to spot the signs, and practical steps you can take to manage or reverse it.
What is prediabetes?
Prediabetes means your blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes. It happens when your body doesn’t process sugar properly, often due to insulin resistance or your pancreas not producing enough insulin [2].
If left untreated, prediabetes can progress to type 2 diabetes, significantly increasing the risk of heart disease, stroke, and other serious complications. The condition is typically diagnosed through blood tests, such as the fasting blood sugar test or HbA1c test. According to NICE guidelines, prediabetes is identified by fasting blood sugar levels between 5.5 and 6.9 mmol/L or HbA1c levels ranging from 42 to 47 mmol/mol (6.0–6.4%) [3].
The good news is that for many people, prediabetes is reversible. Early intervention is key, so it’s important to understand the condition and take action.
Early warning signs
One of the tricky things about prediabetes is that it often has no clear symptoms. You could have it without knowing, which is why regular health checks are important, especially if you’re at risk.
Some warning signs to look out for include feeling more thirsty than usual, needing to go to the toilet more often, or feeling tired without a clear reason [2]. Another possible sign is unexplained weight gain, especially around your stomach. Some people notice dark patches of skin on areas like the neck, elbows, or knees, which can also be a sign.
If you have risk factors such as being overweight, a family history of diabetes, or a lack of physical activity, you should speak to your GP. Catching prediabetes early makes a big difference.
Lifestyle changes for reversing prediabetes
Diet changes
What you eat has a direct impact on your blood sugar levels. To help reverse prediabetes, focus on eating foods that keep your blood sugar stable. Whole foods like vegetables, fruits, whole grains, and lean proteins are a great starting point [2].
Try to reduce your intake of sugary drinks, snacks, and processed foods. These can cause blood sugar spikes and make insulin resistance worse. Instead, aim for balanced meals with a mix of protein, fibre, and healthy fats. This combination helps slow down how quickly your body processes sugar [3].
Research shows that a high-fibre, low-sugar diet can reduce the risk of diabetes by up to 58% over 2.8 years [8]. For those with prediabetes, keeping added sugar to less than 30g per day can make a big difference [5]. Reading food labels and planning your meals can help you stick to a healthier diet.
Physical activity
Moving more is one of the best ways to improve insulin sensitivity and lower your blood sugar levels. High-intensity aerobic exercise can be particularly effective in helping your body respond better to insulin. Aim for at least 150 minutes of moderate exercise each week, such as brisk walking, swimming, or cycling [1].
If you’re not used to regular exercise, start small. Even short walks after meals can help your body use sugar more effectively. For the best results, aim to include a variety of exercises in your routine. Combine aerobic activities, like walking or cycling, with strength and conditioning exercises, such as lifting weights or bodyweight workouts. Building muscle through strength training helps your body burn sugar more efficiently while improving overall fitness.
Regular activity not only helps your blood sugar but also supports your overall health and reduces the risk of other conditions like heart disease [5].
Weight management
For many people with prediabetes, losing just a small amount of weight can have a big impact. Studies show that losing just 4% of your body weight can significantly reduce your risk of developing type 2 diabetes [5].
This doesn’t mean drastic diets or quick fixes. Focus on small, sustainable changes, like cutting back on portion sizes, reducing high-calorie snacks, and staying active. Building habits that work for your lifestyle is the key to long-term success.
Reversal timelines and what to expect
The time it takes to reverse prediabetes depends on your starting point and how committed you are to making changes. Some people see improvements in a few months, while for others, it might take a year or more [5].
The first changes you’re likely to notice are in how you feel. You may have more energy or feel less thirsty as your blood sugar levels stabilise. Over time, blood tests will show whether your efforts are paying off.
It’s important to understand that reversing prediabetes doesn’t mean you’re “cured.” Staying consistent with your healthy habits is essential to prevent your blood sugar from creeping back up.
When to seek medical support
Lifestyle changes are powerful, but they aren’t always enough on their own. If you’re not seeing progress or you’re unsure where to start, your GP can help. They may recommend a structured programme or refer you to a dietitian for personalised advice.
In some cases, medication like metformin may be prescribed. This can help lower blood sugar levels and improve how your body processes insulin [1].
If you’ve risk factors like a strong family history of diabetes or other health conditions, it’s especially important to stay in touch with your GP. Regular check-ups can help monitor your progress and catch any issues early.
Prediabetes is a manageable condition, but early intervention is key. By making informed dietary choices, staying active, and maintaining a healthy weight, many people can reverse prediabetes naturally. However, consistency and regular medical support are critical for long-term success.
How HealthHero can help
HealthHero offers online GP consultations to guide you on how to reverse prediabetes and prevent progression to type 2 diabetes. Our GPs can help with advice on lifestyle adjustments and give you access to resources that support blood sugar management. If you’re aiming to reverse prediabetes, speak to one of our experts today for personalised support.
