If your doctor has ever described your blood sugar levels as “borderline,” you’re far from alone. Prediabetes affects as many as one in three adults in the U.S.—and the majority have no clue they even have it.
It’s understandably anxiety-inducing to hear that you have prediabetes, but this isn’t a time to panic. You can reverse course. In fact, a handful of everyday lifestyle changes can help you get a handle on your blood sugar long before a diabetes diagnosis comes into play.
Ready to get your blood sugar into a healthy range and feel better than ever? Let’s get to it.
- ABOUT OUR EXPERTS: Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and director of Arizona Natural Medicine. Vandana Sheth, R.D.N., is a registered dietitian nutritionist specializing in diabetes.
What Prediabetes Is—and Why It’s So Common
Prediabetes is a medical condition in which blood sugar levels are higher than normal but not quite high enough to be considered type 2 diabetes, according to naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. Think of it almost as your body’s warning light that something’s off with how you process sugar.
If left unaddressed, prediabetes often progresses into type 2 diabetes. In fact, without lifestyle changes or intervention, as many as 37 percent of the 98 million American adults with prediabetes will develop full-blown diabetes within four years, according to research published in The Permanente Journal.
Here’s how it all goes down: When you eat, your body breaks down food into glucose (sugar), which enters your bloodstream. Normally, the pancreas responds by producing the hormone insulin to help move that sugar into your cells to be used for energy, explains Lane. In prediabetes, though, blood sugar levels remain elevated because your body’s cells have become less responsive to insulin (a state known as insulin resistance).
Why does this happen? Most of the time, it’s the result of chronically high insulin levels driven by frequent spikes in blood sugar. And what causes frequent blood sugar spikes? Excess consumption of refined carbs, sugary drinks, and ultra-processed foods.
Basically, if you constantly down foods that dump lots of sugar into your blood, your cells become less responsive to insulin. Despite the body’s efforts to churn out more and more insulin, sugar starts to build up in the bloodstream.
Read More: Drinking A Whey Protein Shake Before Meals Can Help Balance Blood Sugar
What makes prediabetes tricky is that it often develops silently over time. Most people don’t feel off or notice any major symptoms, which is why as many as 80 percent of people with prediabetes don’t even know they have it.
Thankfully, prediabetes is highly manageable—and EVEN reversible—with the right lifestyle changes. That’s why catching it is so important!
Who’s Most at Risk for Prediabetes?
Prediabetes can affect anyone, but certain groups are more likely to develop it. “Risk tends to increase with age, especially after 45,” says Lane. “It’s also more common in individuals who are overweight, have a sedentary lifestyle, or have a family history of diabetes.”
Other risk factors include:
- A history of gestational diabetes or polycystic ovary syndrome (PCOS)
- High blood pressure or abnormal cholesterol levels
- Belonging to certain ethnic groups, including African American, Hispanic/Latino, Native American, Asian American, and Pacific Islander communities
It’s also important to add that prediabetes isn’t just a concern for those with visibly “unhealthy” lifestyles. Research suggests you can also be active, eat well, and still be at risk.
Early Signs You Shouldn’t Ignore
While prediabetes is often called a “silent” condition, there may be subtle signs worth paying attention to—especially if they’ve become part of your everyday life. The big ones to look out for:
- Persistent fatigue, especially after meals
- Sugar or carb cravings that feel hard to control
- Weight gain, particularly around your midsection
- Brain fog or trouble concentrating
- Increased thirst or frequent urination
- Irregular periods or signs of hormonal imbalance (like PCOS)
“If you notice any of these symptoms or have risk factors, it’s worth checking in with your doctor. A simple blood test can check your fasting glucose (your blood sugar level after not eating for at least eight hours) and A1c levels (your average blood sugar over the past two to three months),” says Lane. “The sooner you know what’s going on, the sooner you can make changes.”
What to Do If You’re Diagnosed With Prediabetes
First: Don’t panic. A diagnosis of prediabetes is not a life sentence, but rather a chance to make changes that could prevent it from becoming diabetes. Here are a few expert-approved steps to take.
1. Balance your meals (And Snacks!)
What you eat has a major effect on blood sugar. Vandana Sheth, R.D.N., registered dietitian nutritionist and diabetes expert, recommends building your meals around fiber-rich veggies, lean protein, healthy fats, and complex carbs (think quinoa, brown rice, sweet potatoes, oats, beans, and whole fruits).
Read More: 7 Ways To Make Your Carb Consumption More Blood Sugar-Friendly
Complex carbs are digested relatively slowly, leading to a gradual rise in blood sugar and giving your body more time to respond with insulin, Sheth explains. Meanwhile, refined carbs (think white bread, sugary cereals, pastries, soda, or ultra-processed snacks) break down quickly and cause blood sugar spikes, which can contribute to insulin resistance and strain your metabolic system.
2. Stay active
Regular physical activity is one of the most effective tools for reversing prediabetes. One study published in the journal Frontiers in Endocrinology found that combining moderate aerobic exercise with low-to-moderate resistance training was the most effective in improving blood sugar levels, weight, cholesterol, and overall metabolic health in people with prediabetes.
The Physical Activity Guidelines for Americans recommend aiming for at least 150 minutes of moderate aerobic activity (brisk walking, cycling, or swimming), as well as two to three sessions of resistance training (whether using bodyweight, resistance bands, or weights) per week. Check those boxes and you’ll be in solid shape, blood sugar-wise.
3. Prioritize sleep and de-stressing techniques
Sleep and stress go hand in hand: When you’re short on sleep, you are more likely to experience spikes in the stress hormone cortisol, which can increase your risk for prediabetes, notes Sheth. Part of the body’s fight-or-flight response, cortisol increases blood sugar so you have quick energy to respond to any perceived threats.
When that cortisol is chronically elevated thanks to never-ending stress or crummy sleep, your blood sugar also becomes chronically elevated. Over time, this can lead to insulin resistance and prediabetes.
Read More: 6 Ways Stress Affects Your Long-Term Health
“Prioritizing rest and finding ways to manage stress (like breathwork, yoga, or journaling) can support better metabolic health,” Sheth notes. She recommends focusing on sleep quantity and quality by creating a consistent bedtime, making sure your room is cool and dark, and limiting screen time within an hour of bedtime. (Experts say time and time again that anything less than seven hours isn’t enough!) Simple tactics like going outside can go a long way in keeping stress at bay, too.
4. Consider targeted supplements
While lifestyle changes are the foundation, certain supplements may offer additional support for blood sugar balance. Nutrients like magnesium, vitamin D, and chromium help support insulin sensitivity and glucose metabolism, according to Sheth. Herbal supplements such as berberine, cinnamon, and bitter melon have also shown promise in scientific research. (Some supplements, like Vthrive Advanced Blood Sugar Support, combine multiple nutrients and herbs to maximum metabolic benefit.)
The Bottom Line
Prediabetes may be common, but that doesn’t mean it’s inevitable—or irreversible. In fact, it’s an important signal from your body letting you know it’s time to switch things up. With simple, consistent changes to how you eat, move, sleep, and manage stress (plus the right supplement support), you can take control of your blood sugar and protect your long-term health.