Living well with prediabetes—and even reversing it
Living well with prediabetes—and even reversing it—is absolutely possible with the right lifestyle habits. The key is to reduce insulin resistance and improve your body’s blood sugar regulation. Here are science-backed habits that can help reverse prediabetes and support long-term health:
1. Focus on a Balanced, Whole-Food Diet
Goal: Stabilize blood sugar and reduce insulin spikes.
· Prioritize:
o Non-starchy vegetables (spinach, broccoli, peppers, cauliflower)
o Lean proteins (chicken, fish, eggs, tofu)
o Healthy fats (avocado, olive oil, nuts, seeds)
o Whole grains (quinoa, oats, brown rice in moderation)
· Limit or avoid:
o Refined carbs (white bread, pastries, sugary cereals)
o Sugary drinks (soda, sweetened coffee/tea)
o Ultra-processed snacks
Tip: Use the “Plate Method”: One-half of the plate (½) non-starchy veggies, One-quarter of the plate (¼) lean protein, and One-quarter of the plate (¼) whole grains or complex carbs.
2. Exercise Regularly (Consistency Over Intensity)
Goal: Improve insulin sensitivity and promote weight control.
· Aim for:
o 150+ minutes/week of moderate cardio (brisk walking, swimming, cycling)
o 2+ days/week of resistance training (bodyweight, weights, or bands)
Bonus: A 10–15 minute walk after meals can significantly lower post-meal blood sugar levels.
3. Prioritize Quality Sleep
Goal: Poor sleep worsens insulin resistance and hunger regulation.
· Strive for 7–9 hours per night
· Keep a consistent sleep schedule
· Limit screen time before bed
4. Manage Stress
Goal: Chronic stress raises cortisol, which can increase blood sugar.
· Try:
o Mindfulness or meditation (even 5–10 min/day)
o Deep breathing exercises
o Yoga or tai chi
o Time in nature or journaling
5. Lose Weight If Overweight
Even a 5–7% weight loss can dramatically improve insulin sensitivity and reverse prediabetes. Focus on sustainable habits, not crash diets.
6. Track Key Health Markers
Goal: Stay informed and motivated.
· Monitor:
o Fasting glucose
o A1C
o Weight and waist circumference
· Use apps or a simple notebook to track meals, exercise, and glucose (if advised)
7. Cut Out Smoking and Limit Alcohol
· Smoking worsens insulin resistance.
· Alcohol can spike or crash blood sugar—limit to moderate intake, and never on an empty stomach.
✅ 8. Routine Check-ins With Your Doctor
· Reassess every 3–6 months.
· Ask if a Continuous Glucose Monitor (CGM) or oral glucose tolerance test might be useful for you.
Summary: Lifestyle Checklist
Habit
Daily
Weekly
Veggie-heavy meals
✅
—
30 min of movement
✅
5–7 days
Resistance training
—
2–3x
Sleep 7–9 hours
✅
—
Stress management
✅
—
Weigh-in or glucose check
✅ or as needed
—
