With early action, prediabetes can be managed — and in many cases, even reversed. Small, consistent choices add up over time, lowering your risk of Type 2 diabetes and supporting your overall well-being.
Your blood sugar may be higher than recommended, but it hasn’t crossed into Type 2 diabetes. That means there’s still time to turn things around.
By building healthy habits, you can help your body process sugar more effectively and bring those numbers back into a healthier range. Even the smallest steps can spark meaningful change.
Healthy habits that make a difference
The way you eat, move, sleep, and manage stress all work together to keep your blood sugar in check. Here’s where to start:
Healthy eating
- Fill half your plate with vegetables, you might discover new favorites.
- Choose whole grains with more fiber and foods with less added sugar.
- Make water your main drink; it’s a simple, good-for-you swap.
Exercise
- Aim for at least 30 minutes of intentional movement each day, or 150 minutes per week.
- Pick activities you enjoy, like walking, biking, dancing, or sports.
- Encourage movement for both adults and children at least five days a week.
Sleep and stress
- Adults need 7–9 hours of sleep; children need 9–11 hours.
- Limit recreational screen time to under two hours a day.
- Try relaxation practices like deep breathing, quiet reflection, or talking with someone you trust.
Programs for support
Structured programs and additional resources can provide guidance and accountability:
- Quartz members with prediabetes can join the Lifestyle Change Program, which supports healthier habits, weight management, and reduced risk of Type 2 diabetes.
- The American Diabetes Association (ADA) offers trusted tools, articles, and tips to help you understand prediabetes and stay motivated.
Keep track of your progress
Monitoring helps you understand what works best for your body. Providers may use fasting blood sugar, Hemoglobin A1C, or glucose tolerance tests, while at-home options like fingerstick or continuous glucose monitors (CGMs) provide insight throughout the day.
Protect your health earlier
Routine checkups help catch changes before they turn into bigger problems, protecting your heart, kidneys, eyes, and nerves. Watch for signs such as:
- Itchy or dry skin
- Dark patches on the neck or armpits
- Excessive thirst or dry mouth
Talk with your healthcare provider about symptoms and preventive steps you can take to reduce risk. Learn more about knowing your risk and when to get checked.
Make healthy changes stick
Healthy habits last when they fit your life:
- Choose activities you enjoy — habits stick when they’re fun, not a chore.
- Make healthy choices easier — stock fruits and veggies, limit sugary snacks, and plan meals ahead.
- Seek support — lean on family, friends, or your healthcare team for guidance and accountability.
- Track and celebrate progress — log meals, activity, or blood sugar (if your provider recommends) and celebrate milestones along the way.
Know when to reach out
Contact your healthcare provider promptly if you notice very high blood sugar, dizziness, confusion, or worsening symptoms. In some cases, medications like Metformin may be recommended alongside lifestyle changes.
Taking the next steps
Small, consistent steps can make a big impact. By taking action now, you can reverse prediabetes, protect your long-term health, and feel more energized in your day-to-day life. Talk with your provider about your personal risk and start making changes today — you have more power than you realize to improve your health and wellbeing.
