Prediabetes Is Reversible: 5 Actionable Steps to Take Right Now

“Your blood sugar is a little high.”

That may not sound particularly urgent, especially when you feel perfectly fine. But if your numbers fall into the prediabetes range, your body is allowing you to act before Type 2 diabetes develops.

Prediabetes means your blood glucose is higher than normal but not yet high enough for a diabetes diagnosis. It usually develops as your cells become less responsive to insulin, the hormone that helps move glucose from your bloodstream into your cells.

Our team at Michigan Avenue Primary has great news: You may be able to reverse prediabetes, and the changes don’t have to happen overnight.

Here are five things you can start doing now.

1. Find out what your numbers actually mean

Start by knowing where you stand.

An A1C blood test reflects your average blood sugar over approximately three months. An A1C of 5.7% to 6.4% falls within the prediabetes range, while 6.5% or higher may indicate diabetes.

Don’t stop at the number, though. Talk with us about your results, risk factors, medications, family history, blood pressure, cholesterol, and when to recheck your blood sugar.

Prediabetes often has no obvious symptoms, so regular testing may be the only way to know whether your efforts are working.

2. Rethink your plate — not your entire life

You don’t need a special “prediabetes diet.”

Instead, start shifting the balance of what you eat. Choose more nonstarchy vegetables, whole grains, beans, lean proteins, and minimally processed foods while cutting back on sugary drinks, sweets, refined carbohydrates, and highly processed foods.

Pairing carbohydrates with protein, fiber, or healthy fat can also help slow digestion and produce a more gradual rise in blood sugar.

Rather than attempting a complete pantry makeover tonight, pick one repeatable change. Replace your daily soda with water. Add vegetables to dinner. Swap a sugary breakfast for one with more protein and fiber.

Small changes become powerful when they become habits.

3. Give your muscles more glucose to use

Physical activity helps your muscles use glucose and can improve insulin sensitivity.

A good goal is to work toward at least 150 minutes of moderate-intensity activity each week. That might mean brisk walking for 30 minutes five days a week, but you don’t have to begin there.

If you’re currently inactive, start with a 10-minute walk after dinner. Add another short walk when that feels manageable. Gardening, cycling, swimming, dancing, and other activities that get you moving count, too.

The best exercise plan isn’t necessarily the most ambitious one. It’s the one you’ll continue doing.

4. If you need to lose weight, start small

You don’t have to reach an “ideal” weight to improve your metabolic health.

For overweight people, losing just 5% to 7% of body weight can make a meaningful difference. In the landmark Diabetes Prevention Program, a structured lifestyle program targeting that amount of weight loss along with 150 minutes of weekly activity reduced the risk of developing Type 2 diabetes by 58% among adults at high risk.

For someone who weighs 200 pounds, 5% is just 10 pounds.

Instead of focusing on a distant goal weight, concentrate on habits that can move your blood sugar, blood pressure, cholesterol, and weight in a healthier direction.

5. Make a plan with your primary care provider

You don’t have to reverse course by yourself.

Your Michigan Avenue Primary Care provider can help determine what may be contributing to insulin resistance and create realistic goals based on your health. For some people, lifestyle changes may be enough. Others may benefit from additional treatment or closer monitoring based on their individual risk.

Our diabetes management includes individualized guidance on nutrition, physical activity, weight management, and other lifestyle changes that can improve long-term health.

And don’t wait until next year’s physical to see whether your plan worked. Follow-up testing lets you and your provider see whether your blood sugar is improving and adjust your approach if it isn’t.

Start before prediabetes becomes diabetes

A prediabetes diagnosis isn’t something to panic about. It’s something to act on.

You don’t need five perfect new habits by tomorrow. Take a walk tonight. Make one different choice at breakfast. Learn your A1C. Then build from there.

If you’ve recently learned that your blood sugar is elevated — or you have risk factors and haven’t been tested — schedule a visit with Michigan Avenue Primary Care in The Loop of downtown Chicago. We can help you understand your numbers and turn that early warning into an opportunity to protect your future health.