{"id":36249,"date":"2025-08-26T15:27:40","date_gmt":"2025-08-26T19:27:40","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36249"},"modified":"2025-09-22T18:37:59","modified_gmt":"2025-09-22T22:37:59","slug":"navigating-prediabetes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/navigating-prediabetes\/","title":{"rendered":"Prediabetes? Don&#8217;t Panic\u2014Here&#8217;s What To Do"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If your doctor has ever described your blood sugar levels as \u201cborderline,\u201d you\u2019re far from alone. Prediabetes affects as many as <a href=\"https:\/\/www.cdc.gov\/diabetes\/communication-resources\/1-in-3-americans.html\" target=\"_blank\" rel=\"noopener\">one in three adults in the U.S.<\/a>\u2014<\/span><span style=\"font-weight: 400;\">and the majority have no clue they even have it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s understandably anxiety-inducing to hear that you have prediabetes, but this isn&#8217;t a time to panic. You <em>can<\/em> 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. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ready to get your blood sugar into a healthy range and feel better than ever? Let&#8217;s get to it.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS: <\/strong><\/em><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/aznaturalmedicine.com\/\">Kiera Lane<\/a>, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and director of Arizona Natural Medicine. <a href=\"https:\/\/www.vandanasheth.com\/\" target=\"_blank\" rel=\"noopener\">Vandana Sheth<\/a>, R.D.N., is a registered dietitian nutritionist specializing in diabetes.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>What Prediabetes <\/strong><strong>Is<\/strong><strong>\u2014and Why It\u2019s So Common<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">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 <\/span><span style=\"font-weight: 400;\">Kiera Lane<\/span><span style=\"font-weight: 400;\">, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. Think of it almost as your body\u2019s warning light that something\u2019s off with how you process sugar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If left unaddressed, <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/21498-prediabetes\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">prediabetes often progresses into type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\">. In fact, without lifestyle changes or intervention, as many as 37 percent of the <a href=\"https:\/\/www.cdc.gov\/diabetes\/communication-resources\/1-in-3-americans.html\" target=\"_blank\" rel=\"noopener\">98 million American adults<\/a> with prediabetes will develop full-blown diabetes within four years, according to research published in <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4116271\/\"><i>The Permanente Journal<\/i><\/a><i>.<\/i><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s 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\u2019s cells have become less responsive to insulin (a state known as insulin resistance).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why does this happen? Most of the time, it\u2019s 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. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basically, if you constantly down foods that dump lots of sugar into your blood, <\/span><span style=\"font-weight: 400;\">your cells become less responsive to insulin. <\/span><span style=\"font-weight: 400;\">Despite the body\u2019s efforts to churn out more and more insulin, sugar starts to build up in the bloodstream.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/whey-before-meals-study\/\" target=\"_blank\" rel=\"noopener\">Drinking A Whey Protein Shake Before Meals Can Help Balance Blood Sugar<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">What makes prediabetes tricky is that it often <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/prevention-type-2\/truth-about-prediabetes.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">develops silently over time<\/span><\/a><span style=\"font-weight: 400;\">. Most people don\u2019t feel off or notice any major symptoms, which is why as many as <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/widgets\/risktest\/about-the-test.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">80 percent<\/span><\/a><span style=\"font-weight: 400;\"> of people with prediabetes don\u2019t even know they have it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully, prediabetes is highly manageable\u2014and EVEN reversible\u2014with the right lifestyle changes. That\u2019s why catching it is so important!<\/span><\/p>\n<h2><strong>Who\u2019s Most at Risk for Prediabetes?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Prediabetes can affect anyone, but <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/21498-prediabetes\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">certain groups are more likely to develop it<\/span><\/a><span style=\"font-weight: 400;\">. \u201cRisk tends to increase with age, especially after 45,\u201d says Lane. \u201cIt\u2019s also more common in individuals who are overweight, have a sedentary lifestyle, or have a family history of diabetes.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other risk factors include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A history of gestational diabetes or polycystic ovary syndrome (PCOS)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure or abnormal cholesterol levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Belonging to certain ethnic groups, including African American, Hispanic\/Latino, Native American, Asian American, and Pacific Islander communities<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to add that prediabetes isn\u2019t just a concern for those with visibly \u201cunhealthy\u201d lifestyles. <\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-024-01013-4\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> suggests you can also be active, eat well, and <em>still<\/em> be at risk.<\/span><\/p>\n<h2><strong>Early Signs You Shouldn\u2019t Ignore<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">While prediabetes is often called a \u201csilent\u201d condition, there may be<\/span><span style=\"font-weight: 400;\"> subtle signs<\/span><span style=\"font-weight: 400;\"> worth paying attention to\u2014especially if they\u2019ve become part of your everyday life. The big ones to look out for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Persistent fatigue, especially after meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutritionist-approved-snacks-for-sugar-cravings\/\" target=\"_blank\" rel=\"noopener\">Sugar or carb cravings<\/a> that feel hard to control<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight gain, particularly around your midsection<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain fog or trouble concentrating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased thirst or frequent urination<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irregular periods or signs of hormonal imbalance (like PCOS)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cIf you notice any of these symptoms or have risk factors, it\u2019s 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),\u201d says Lane. \u201cThe sooner you know what\u2019s going on, the sooner you can make changes.\u201d<\/span><\/p>\n<h2><strong>What to Do If You\u2019re Diagnosed With Prediabetes<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">First: Don\u2019t 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.<\/span><\/p>\n<h3><strong>1. Balance your meals (And Snacks!)<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">What you eat has a major effect on blood sugar. <\/span><span style=\"font-weight: 400;\">Vandana Sheth<\/span><span style=\"font-weight: 400;\">, 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).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/make-carbs-blood-sugar-friendly\/\" target=\"_blank\" rel=\"noopener\">7 Ways To Make Your Carb Consumption More Blood Sugar-Friendly<\/a><\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">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.<\/span><span style=\"font-weight: 400;\"> Meanwhile, <\/span><span style=\"font-weight: 400;\">refined carbs<\/span><span style=\"font-weight: 400;\"> (think <\/span><span style=\"font-weight: 400;\">white bread, sugary cereals, pastries, soda, or ultra-processed snacks) <\/span><span style=\"font-weight: 400;\">break down quickly and cause blood sugar spikes<\/span><span style=\"font-weight: 400;\">, which can contribute to insulin resistance and strain your metabolic system.<\/span><\/p>\n<h3><strong>2. Stay active<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Regular physical activity is one of the most effective tools for reversing prediabetes. One study published in the journal <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10911289\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Frontiers in Endocrinology<\/span><\/i><\/a> <span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/odphp.health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical Activity Guidelines for Americans<\/span><\/a><span style=\"font-weight: 400;\"> 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&#8217;ll be in solid shape, blood sugar-wise.<\/span><\/p>\n<h3><strong>3. Prioritize sleep and de-stressing techniques<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep and stress go hand in hand: When you\u2019re 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\u2019s fight-or-flight response, <\/span><span style=\"font-weight: 400;\">cortisol<\/span><span style=\"font-weight: 400;\"> increases blood sugar so you have quick energy to respond to any perceived threats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><span style=\"font-weight: 400;\">insulin resistance<\/span><span style=\"font-weight: 400;\"> and prediabetes.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-stress-affects-long-term-health\/\" target=\"_blank\" rel=\"noopener\">6 Ways Stress Affects Your Long-Term Health<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cPrioritizing rest and finding ways to manage stress (like breathwork, yoga, or journaling) can support better metabolic health,\u201d Sheth notes. She <\/span><span style=\"font-weight: 400;\">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\u00a0isn&#8217;t enough!) Simple tactics like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/tips-for-easing-stress\/\" target=\"_blank\" rel=\"noopener\">going outside<\/a> can go a long way in keeping stress at bay, too.<\/span><\/p>\n<h3><strong>4. Consider targeted supplements<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">While lifestyle changes are the foundation, certain supplements may offer additional support for blood sugar balance. Nutrients like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/chromium-picolinate-200-mcg-300-softgels\/vs-1211\" target=\"_blank\" rel=\"noopener\">chromium<\/a> help support insulin sensitivity and glucose metabolism, according to Sheth. Herbal supplements such as <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37679692\/\"><span style=\"font-weight: 400;\">berberine<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38290699\/\"><span style=\"font-weight: 400;\">cinnamon<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10050654\/\"><span style=\"font-weight: 400;\">bitter melon<\/span><\/a><span style=\"font-weight: 400;\"> have also shown promise in scientific research. (Some supplements, like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/advanced-blood-sugar-support\/vs-6115\" target=\"_blank\" rel=\"noopener\">Vthrive Advanced Blood Sugar Support<\/a>, combine multiple nutrients and herbs to maximum metabolic benefit.)<\/span><\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Prediabetes may be common, but that doesn\u2019t mean it\u2019s inevitable\u2014or irreversible. In fact, it\u2019s an important signal from your body letting you know it\u2019s 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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If your doctor has ever described your blood sugar levels as \u201cborderline,\u201d you\u2019re far from alone. Prediabetes affects as many as one in three adults in the U.S.\u2014and the majority have no clue they even have it. It&#8217;s understandably anxiety-inducing to hear that you have prediabetes, but this isn&#8217;t a time to panic. You can<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/navigating-prediabetes\/\">Read More <span class=\"screen-reader-text\">Prediabetes? Don&#8217;t Panic\u2014Here&#8217;s What To Do<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":36251,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-36249","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prediabetes? 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