Prediabetes to Diabetes: How to Stop the Progression

Every year, millions of people transition from prediabetes to type 2 diabetes, often without realising they had a chance to prevent it. If you’ve been diagnosed with prediabetes, the good news is that it’s not too late to turn things around. Small, consistent lifestyle changes can significantly reduce your risk and even reverse prediabetes altogether.

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. It’s a warning sign—your body is struggling to regulate glucose efficiently, often due to insulin resistance. The key to stopping the progression lies in addressing the root causes early.

Your diet plays a crucial role in blood sugar management. Focus on:

• Fiber-rich foods: Whole grains, legumes, vegetables, and fruits help slow down sugar absorption.
• Lean proteins: Chicken, fish, tofu, and eggs help stabilise blood sugar levels.
• Healthy fats: Nuts, seeds, olive oil, and avocados support heart health and insulin function.
• Minimising processed foods & sugars: Avoid sugary beverages, refined carbs, and highly processed snacks that cause blood sugar spikes.

Exercise helps your body use insulin more efficiently. Aim for:

• 150 minutes of moderate activity per week (e.g., brisk walking, cycling, swimming).
• Strength training at least twice a week to improve muscle mass and glucose metabolism.
• Daily movement: Small changes like taking the stairs or walking after meals can add up.

Even a 5-10% weight loss can significantly reduce the risk of developing diabetes. Focus on sustainable habits rather than extreme dieting.

Chronic stress raises cortisol levels, which can increase blood sugar. Try:

• Meditation, deep breathing, or yoga
• Engaging in hobbies or outdoor activities
• Ensuring adequate sleep (7-9 hours per night)

Keeping track of your glucose levels helps you understand how your body responds to food, exercise, and stress. Consult your doctor about the best monitoring methods for you.

Joining a diabetes prevention program, working with a nutritionist, or using digital health tools like Tesu Health can provide the structure and accountability needed to maintain healthy habits.

Prediabetes is a wake-up call, not a diagnosis set in stone. By making sustainable lifestyle changes, you can take control of your health and prevent the onset of type 2 diabetes. Start today—your future self will thank you!