Prediabetes: What It Means and What You Can Do
A clear, supportive guide for adults
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.
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.
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.
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
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
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
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.
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
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
⚠️ Medical Disclaimer
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.