Prediabetes: What It Means and What You Can Do

What Is Prediabetes?

Prediabetes means your blood sugar levels are higher than normal, but not high enough to be called diabetes.

Many people with prediabetes do not have symptoms, so it is possible to have it and not know it. Prediabetes is common, especially as we get older.

The good news: Prediabetes does not always turn into diabetes. There are steps you can take to slow it down or prevent it.

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Why Prediabetes Matters

If prediabetes is not addressed, it can increase your risk of:

• Type 2 diabetes
• Heart disease
• Stroke

Taking action early can protect your health and help you stay active and independent.

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Can Prediabetes Be Prevented or Delayed?

Yes. Many people can delay or prevent type 2 diabetes with small, steady lifestyle changes.

Helpful steps include:

• Staying physically active
• Making healthier food choices
• Losing a small amount of weight, if needed
• Taking medication, if prescribed by your doctor

Even modest changes can make a meaningful difference.

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Physical Activity Makes a Big Difference

Regular movement helps your body use insulin better and lowers blood sugar.

Helpful activity tips:

• Aim for walking or similar activity most days of the week
• Try for about 30 minutes a day, but shorter sessions still count
• Choose activities that feel safe and enjoyable
• Talk with your healthcare provider about what activities are right for you before starting anything new

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Weight Changes and Prediabetes

For some people, losing a small amount of weight can significantly lower diabetes risk.

• Even 5–7% of your body weight may help
• Weight loss does not need to be fast to be effective
• Focus on habits you can maintain long-term

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Making Healthier Food Choices

You do not need a special diet. Focus on balanced, realistic meals.

Helpful food habits:

• Drink water or calorie-free drinks instead of sugary beverages
• Include vegetables at most meals
• Choose fruit instead of sweets when possible
• Watch portion sizes
• Choose lean proteins like fish, chicken, beans, or lentils
• Use healthier oils such as olive or canola oil

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Tracking Your Progress

Keeping track of habits can help you notice patterns and stay motivated.

You might track:

• Physical activity
• Meals or snacks
• Weight changes
• Blood sugar readings, if recommended by your provider

Start with one small change and build from there.

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Getting Checked and Staying Informed

If you have risk factors for diabetes, talk with your healthcare provider about testing.

Regular check-ups allow you and your care team to:

• Monitor blood sugar
• Adjust your plan as needed
• Catch problems early

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Key Takeaways

• Prediabetes is common and manageable
• Small lifestyle changes can have big benefits
• You are not alone—support is available
• Early action helps protect your long-term health

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Medical Disclaimer

This resource is for educational purposes only and does not replace medical advice. Health conditions and treatment needs vary from person to person. Always follow guidance from your healthcare provider regarding testing, medications, nutrition, physical activity, and diabetes prevention.