If a person’s fasting blood sugar is 114 mg/dL, it falls within the prediabetes range, typically defined as a fasting glucose level between 100 and 125 mg/dL. So, if you’ve been diagnosed with prediabetes, it’s a crucial wake-up call. “Prediabetes means your blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. With timely and consistent action, you can prevent or delay the onset of diabetes,” said Dr Rajiv Kovil, head of diabetology, Zandra Healthcare and co-founder of Rang De Neela Initiative.
The good news is that prediabetes can often be managed, and even reversed, through consistent lifestyle changes, said Dr Manisha Arora, director, internal medicine, CK Birla Hospital, Delhi.
Focus on diet
Start by prioritising a balanced, nutrient-rich diet. “This means including plenty of vegetables, whole grains, lean proteins, and healthy fats in your meals. Avoid sugary drinks, refined carbs, and processed foods, as they can cause blood sugar spikes. Conscious, mindful eating, where a person pays attention to portion sizes and hunger cues, can also support better glucose control,” said Dr Arora.
Prioritise regular physical activity
Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. “This can be spread out as 30 minutes a day, five days a week. Including muscle-strengthening activities (like resistance training, squats, or wall push-ups) two to three times a week can significantly improve insulin sensitivity and help lower blood sugar levels,” said Dr Arora.
Ensure you lose weight (Photo: Getty Images/Thinkstock)
Manage weight
If a person is overweight, even a modest loss of 5–10 per cent of their body weight can make a big difference in improving insulin sensitivity and reducing the risk of progressing to type 2 diabetes. “Losing 5–7 per cent of your body weight can significantly reduce your risk. For someone weighing 80 kg, that’s just 4–6 kg,” shared Dr Kovil.
Improve sleep and manage stress
Good quality sleep is essential, around 7 to 8 hours per night. “Poor sleep can negatively affect glucose metabolism. Aim for uninterrupted rest and try to maintain a consistent sleep schedule. Managing stress is equally important, as chronic stress increases cortisol levels, which can raise blood sugar. Practice relaxation techniques such as meditation, deep breathing, yoga, reading, or spending time in nature, whatever helps them unwind,” said Dr Arora.
Reduce sedentary time
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Avoid long periods of sitting. Dr Arora shared that prolonged sitting can still be harmful even if a person exercises daily. “Take short breaks every hour, stand, stretch, walk around, or do a few simple movements. Just 5 minutes of light activity every hour can positively influence blood sugar levels,” said Dr Arora.
If you don’t take any precautionary measures, it will progress towards diabetes, Dr Kovil cautioned. “One needs to understand that cardiovascular risk is much higher in prediabetes as compared to people with normal blood sugar,” said Dr Kovil.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
